Welcome to another exciting week of workouts at All Kine CrossFit! This week, we’ll focus on deadlifts and various strength training exercises while maintaining a fun and challenging atmosphere. Here’s what’s on the agenda:
Key Highlights:
**Monday, January 6**:
**Strength Focus**: Deadlifts—15 minutes to build to four sets of eight (higher levels) or four to six sets of ten (lower levels).
**Workout**: 15-minute AMRAP of ring dips, sumo deadlift high pulls, and double unders.
**Tuesday, January 7**:
**Strength Focus**: Back Squats—15 minutes to build to a heavy set with specific cadence.
**Workout**: 3-minute AMRAP of alternating pistols, V-ups, and ring rows, repeated five times with 1:00 rest in between.
**Wednesday, January 8**:
**Strength Focus**: Bench Press—15 minutes of five sets of five bench presses or 4-6 sets of 8 dumbbell bench presses (lower levels).
**Workout**: 15-minute AMRAP of power snatches, burpees over the bar, and a 150-foot shuttle run.
**Thursday, January 9**:
**Rowing Assessment**: 3000 meters (or 2500 meters for lower levels).
**Workout**: 5 rounds of 15 anchored sit-ups, 20 Russian kettlebell swings, and a 100-foot single-arm kettlebell carry.
**Friday, January 10**:
**Strength Focus**: Front Squats—15 minutes of 4-6 sets of 5 front squats.
**Workout**: 15-minute time cap featuring ascending/descending sets of chest-to-bar pull-ups and front squats.
**Saturday, January 11**:
**Partner Workout**: 25-minute AMRAP of 20 power cleans, 20 push presses, 40 alternating box jumps, and a 400m run or 500m row for each partner.
Closing Remarks:
We’re excited to kick off this week with you all! Be sure to check your level considerations for each workout and come prepared to push your limits. Have a fantastic week, and we look forward to seeing you in class!
