WORKOUTS FOR THE WEEK:
MONDAY 
STRENGTH – PERFORMANCE
ON A 18:00 RUNNING CLOCK…  Build to a Heavy Complex
1 Snatch*
+ 1 Hang Snatch*
+ 1 Overhead Squat
*Option for Squat or Power.
(Score is Weight)

STRENGTH – FITNESS
ON A 18:00 RUNNING CLOCK…  Build to a Moderate-Heavy Complex 
1 Power Snatch
+ 2 Hang Power Snatch
(Score is Weight)

WORKOUT – PERFORMANCE
CrossFit Games Open 22.1 
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. boxclick here

WORKOUT – FITNESS
CrossFit Games Open 22.1 
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs

EXTRA CREDIT – ALL
NOTE — February’s extra credit focus will be building strength with the Strict/Push Press & Strict Pull-Up Development. This portion of the day’s work is optional for all athletes and EXTRA CREDIT – ALL
Shoulder Press (1 x 10)
1.) Strict Press*
10-10-10-10
*Start heavier than last week and try to end heavier.
(Score is Weight)
-Rest as Needed b/t Part 1 & Part 2-

2.) 4-5 SETS* 
5 Bottom to Half Pull-Ups
5 Top to Half Pull-Ups
5 Strict Pull-Ups
*Complex does NOT need to be unbroken, but movements do.
-Rest As Needed b/t Sets- meant to be performed outside of class.
-Rest as Needed b/t Part 1 & Part 2-

2.) 4-5 SETS* (No Measure)
5 Bottom to Half Pull-Ups
5 Top to Half Pull-Ups
5 Strict Pull-Ups
*Complex does NOT need to be unbroken, but movements do.
 
TUESDAY 
WORKOUT – PERFORMANCE
AMRAP x 20 MINUTES 
400m Run
30/25 Cal Bike (25/20 Echo)
20 Toes to Bar
Score is Rounds + Reps)

WORKOUT – FITNESS
AMRAP x 20 MINUTES 
400m Run
25/20 Cal Bike (20/16 Echo)
20 Toes to Something
(Score is Rounds + Reps)

POST-WORKOUT SKILL – ALL 
ON A 10:00 RUNNING CLOCK… 
Practice Handstand Holds or HS Walks
 
WEDNESDAY 
STRENGTH – ALL
Deadlift 5×5*
*Keep weight Light-Moderate across all sets. This is a Deload Week.
(Score is Weight)
Week 6 of 7
Strength | Tempo Cycle

CLASSIC WORKOUT – ALL
DIANE+ 
FOR TIME*
15-12-9
Deadlifts (315/205)
Strict Handstand Push-Ups
(Score is Time)
 
CLASSIC WORKOUT – ALL
Diane 
21-15-9 Reps For Time
Deadlifts (225/155 lb)
Handstand Push-Ups

EXTRA CREDIT – ALL
1.) 3-4 SETS 
20 Seated Top to Bottom Alt. DB Strict Press*
15-20 Barbell Upright Row
*Both DB’s start overhead. As one DB lowers to the shoulder, the other must stay locked out. Once the DB is back OH, switch.
(Score is Weight on DBs)
2.) 3-4 SETS 
30 Seated Alternating Banded Lat Pull-Downs*
15-20 Inverted Barbell Rows
*Start by pulling both bands down towards the torso from the seated position. Raise one side under control until fully locked out while the other arm stays locked at the torso. Once the first arm is back at the torso, switch.

THURSDAY 
WORKOUT – ALL 
ON A 25:00 RUNNING CLOCK…
3000/2700m Row or 1.5 Mile Run*
-Immediately Into-
AMRAP w/ Time Remaining…
10 DB Goblet Alt. Box Step-Ups (Athlete Choice)
20 Up-Downs
30 V-Ups or Tuck-Ups
*Athlete Choice for Row or Run
(Score is Rounds + Reps)

FRIDAY 
STRENGTH – ALL
Front Squat 5×5*
*Keep weight Light-Moderate across all sets. This is a Deload Week.
(Score is Weight)
Week 6 of 7
Strength | Tempo Cycle

WORKOUT – PERFORMANCE
TAKE MY BREATH AWAY 
FOR TIME
3-6-9-12-15-21-27
Thrusters (95/65)
Chest to Bars
(Score is Time)
 
WORKOUT – FITNESS
TAKE MY BREATH AWAY 
FOR TIME
3-6-9-12-15-21-27
Thrusters (65/45)
Pull-Ups
(Score is Time)

SATURDAY 
PARTNER WORKOUT OPTION
IN TEAMS OF 2… 
AMRAP x 21 MINUTES*
80 Double Unders
20 Power Cleans (Athlete Choice)
80 Double Unders
20 Dips**
*P1 works while P2 rests. Split work as needed.
**Bench, Box, or Ring Dips Optional
(Score is Rounds + Reps)