January 19-24 WODs

From CrossFit Harlem

“MARCH ON WASHINGTON, 1963

On August 28, 1963, some 250,000 people–both black and white–participated in the March on Washington for Jobs and Freedom, the largest demonstration in the history of the nation’s capital and the most significant display of the civil rights movement’s growing strength. After marching from the Washington Monument, the demonstrators gathered near the Lincoln Memorial, where a number of civil rights leaders addressed the crowd, calling for voting rights, equal employment opportunities for blacks and an end to racial segregation. The last leader to appear was the Baptist preacher Martin Luther King Jr. of the Southern Christian Leadership Conference (SCLC), who spoke eloquently of the struggle facing black Americans and the need for continued action and nonviolent resistance. “I have a dream,” King intoned, expressing his faith that one day whites and blacks would stand together as equals, and there would be harmony between the races: “I have a dream that my four little children will one day live in a nation where they will not be judged by the color of their skin but by the content of their character.” King’s improvised sermon continued for nine minutes after the end of his prepared remarks, and his stirring words would be remembered as undoubtedly one of the greatest speeches in American history. At its conclusion, King quoted an “old Negro spiritual: ‘Free at last! Free at last! Thank God Almighty, we are free at last!'” King’s speech served as a defining moment for the civil rights movement, and he soon emerged as its most prominent figure.”

MONDAY, January 19

Warmup: 3 minutes of double under practice, then 2 rounds: 10 reverse lunges, 10 KB front squats (left arm); 10 USKB swings; 10 KB front squats (right arm)

S/T: 10x10 bodyweight deadlifts

Warm up to weight. If your 1RM max is under or near BW, then scale to 75-80% BW.

WOD“March on Washington”
400m Run
100 Thrusters (65/45)
400m Run

TUESDAY, January 20

Warmup: 500m run, then: 6 minute AMRAP: 10 KB swings, 10 goblet squats. If you finish before others, work on hip mobility.

S/T: Hatch Squat Cycle,Week 8, Day 1

5@65%

5@70%

5@75%

5@80%

WOD: AMRAP in 12 minutes28 Wall Balls (20/14)
22 Burpees
Run 200m

Gut punch: Max back extension hold

WEDNESDAY, January 21

Warmup: 3 minutes of jump roping; then 2 rounds: 20’ bear crawl; 20’ spiderman crawl; 20’ duckwalk; 5 broadjumps

S/T: 15 minutes to establish a complex of:
power clean into hang squat clean into full squat clean

WOD: Thrusters+2

EMOM until you can’t complete. Add 2 thrusters each minute. Up to 15 minutes.

First minute=1 thrusters

Second minute=3 thrusters

Third minute=5 thrusters

Fourth minute=7 thrusters

Etc.

If you finish but others are still going, you must perform push-ups, starting at the beginning in the same sequence.

L1=45/25#

L2=75/55#

Rx=95/65#

COMP=135/95#

THURSDAY, January 22

Warmup: 500m row/run, then Coach’s Choice.

S/T: Hatch Squat Cycle, Week 8, Day 2

5@65%5@65%
5@70%
5@70%

5@70%

WOD: “The Chief” - 3 min. AMRAP, 5 rounds

-3 power cleans-6 push ups
-9 squats

Rest 1 min. between rounds

L1=55/35#; knee or wall pushups

L2=75/55#

Rx=135/95#

COMP=155/115#; ring push-ups

FRIDAY, January 23

Warmup: Run 1000m, then 1 round: 10 lunges, 10 pushups, 5 broad jumps, 30 second handstand hold.

S/T: 4x10 kettlebell overhead pulses.

Get the heaviest kettlebell you can get overhead (via snatch, clean and press, etc.) and hold with the shoulder set back in its socket. Then pulse the weight overhead, pushing from the back. This is great as shoulder rehab as well as a back strengthener. After finishing, do as many pushups as possible without stopping.

WOD1:

Run 500mRest 1 minute

WOD2:

50 USKB swings
Rest 1 minute

WOD3:

125 double unders

L1=Row if physical issues. 26/18#KB. 375 single jump ropes

L2=Row if physical issues. 35/26#KB. 375 singles.

Rx=Row if physical issues. 53/35#KB.

COMP=Row if physical issue. 70/53#KB. 100 unbroken DU.

Gut punch: 3x1minute plank holds. 30 second rest between holds.

SATURDAY January 24th

WARM UP
3 Min Run/Row/Ride/Rope

2 Min ME Air Squats
2 Min ME Sit Ups
2 Min ME Double Unders
2 Min ME Push Ups

WOD
10 Rounds

10 Burpees
10 Wall Balls
10 Russian KB Swings
10 Jumping Lunges