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Components

Skill Work

250131

Stretching

- AT-HOME -

Clean and Jerk

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Workout

CrossFit - Fri, Jan 31

General Warm-up (No Measure)

1 set:
1:00 row, easy
10 alternating scorpion stretches
:30 plank hold

1 set:
1:00 row, moderate
10 air squats
:30 hollow rocks

1 set:
:30 row, fast
10 lunges
:30 mountain climbers

2 sets:
:30 row, sprint
10 front squats
10 front rack lunges
:30 rest

Skill Work (Checkmark)

Pre-workout
15:00 of rope climb practice

250131 (Time)

- RX -
5 rounds for time:
16/20-cal row
15 front-rack lunges (55/75 lb)

- INTERMEDIATE -
5 rounds for time:
12/15-cal row
15 front-rack lunges (35/45 lb)

- BEGINNER -
5 rounds for time:
8/10-cal row
10 unweighted lunges

- MASTERS 55+ -
5 rounds for time:
16/20-cal row
15 front-rack lunges (35/45 lb)

Stretching (Checkmark)

Accumulate:
30 reach-roll-lift
:30 Samson stretch/side

- AT-HOME - (Time)

5 rounds for time:
300-m run
15 single-DB front-rack lunges (35/50 lb)

Work Your Weakness

Clean and Jerk (- STRENGTH I -
Clean and jerk
Wave 1:
75% x 3
80% x 2
85% x 1

Wave 2:
80% x 2
85% x 2
90% x 1

Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1
)

Clean and Jerk

- Welcome to week four of the 2025 Strength 1 lifting cycle. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
- Use a recent max or heavy single for your percentages.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
- Rest as needed between percentages and waves.

Want to see some of these movements in action? Check out our .