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Fri 17FEB23


quick minimalist workouts

Week 1 of 6


@slow tempo; 30sec; rest 30sec x 3


10 Air Squats

10 Down Dog Scap Push Ups

5 Plank Raises

x 2-3


Nose to Wall Hold: Accum 30sec


A. Air Squat

@3111; max repeatable reps; rest 90sec x 3

B. Hand Stand Push Up Variation

@3010: max repeatable reps; rest 90sec x 3

*Modification: Use variation you used last week

Strict HSPU, Piked HSPU, Piked Push Up,

or Push Up to Down Dog

C. Plank Variation

Accumulate 2min

*Use variation you used last week:

Forearm Plank, Plank



@consistent effort; 30min


add muscle, build strength, feel energized

A. Deadlift:

5-5-5 linear

3-3 linear

rest 2 min

- 8-9.5 RPE.

(5 sets)

B. Weighted Strict Pull Up:

5-5-5 linear

3-3 linear

rest 2 min

- 8-9.5 RPE.

(5 sets)

C1. Single Arm Alternationg DB Bench Press:

8-12 reps; rest 60 sec x 3

-7-8 RPE.

- replicate hand spacing to that of what you DB bench

C2. Nordic Hamstring Raise:

10-12 reps; rest 2 min x 3

-5-7 RPE. Quick and smooth reps.

C3. Weighted Side Bends:

20 sec/side @ consistent tempo, stay lighter

rest as needed

x3 sets

- NOT alternating this week.


evidence-based, high-intensity functional fitness

CrossFit Open 23.1



Warm-Up, Stretching, and Mobility Flow Ideas

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Not sure what a specific exercise is?

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Questions? Scores?

** Put them in the comments below **

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