WORKOUT OF THE DAY
CAL WEEK 1 @ HOME on SAT 1/10

Athletes,

Hierarchy will host Week 1 of the Capital Affiliate League Winter season this Saturday, January 10, at 1:00pm! Both CFH teams will be at home, so wear your crown swag and come get loud for Hierarchy Gold and Hierarchy Black as they take on CrossFit AdaptationCrossFit Balance Georgetown and Patriot Crossfit!

Note that due to the 1:00pm start time, there will NO NOON WOD on Saturday. We will be adding a 9:00am class to the schedule for Saturday. 10:00am WOD and Free Intro class will be held as usual. 

Good luck Alex Kaplan, Amelia Wolf, Ashtan Moore, Bonnie Scott, Christine Robinson, Chris Rizzo, Dave Delaney, Eugene Datoc, Hilary Garnett, Jenn Esswein, Kristin Laheta, Larry Womack, Melanie Smith, Owen Bitas and Will Imbo! 

January 8

Strength:
Floor Press: 3 x Max Effort

Conditioning:
6 Rounds:
250m Row
12 Jumps Over-the-Rower

1:1 Work/Rest Ratio

January 7

Strength/Power:
15 minutes to establish heaviest set:
1 Hang Power Clean + 1 Power Clean

Conditioning:
21-15-9:
Power Cleans (145/100#)
Burpees

January 6

Strength/Power:
Push Jerk: 2-2-2-2-2

Conditioning: 
5RFT:
10 Pull-ups
15 Push Press (115/75#)

January 5

Strength:
Backsquat: 1 x 10 @ 50% of 1RM

Backsquat: 1 x ME @ 60% 1RM

Conditioning: 
3 Rounds:
1 Min Max Rep Wallballs (20/14#)
1 Min Max Rep Split Jumps
1 Min Max Rep Hollowrocks
1 Min Rest

January 3

Conditioning:
Partner WOD

20 min AMRAP:
30 T2B
30 Pistols
30 KB Swings, Russian (32/24kg)

January 2

Strength/Power:
25 min to establish:
a. 1RM Power Snatch
b. 1RM Strict Press

Conditioning:
10 min AMRAP:
5 Power Snatch (75% of 1RM)
10 Burpees Over-the-Bar

NEW YEARS EVE

REMINDER! There will no evening classes on Wednesday, December 31. 6:00am, 7:00am and 12:00pm will be held as usual. Happy New Year y’all!

Strength Endurance:
Every 2 min for 10 min:
10 Deadlifts (225/155#)
7 HSPU

Conditioning:
50-40-30-20-10 Double Unders
25-20-15-10-5 Russian Twists (45/25#)

December 30

Strength:
Back Squat: 3-3-3-3-3 @ 80%

Conditioning:
Partner WOD

15 min AMRAP:
12 Wallballs (20/14#)
Max Cal Row

Partner A will row for calories while Partner B performs 12 Wallballs. When Partner B completes 12 Wallballs, partners switch.  Continue to switch in the same manner until time expires.

Score = Total calories

December 29

Strength/Power:
15 min to establish a 1RM: 1 Power Clean + 1 Push Jerk

Conditioning:
3 Rounds:
2 Min Max Rep Power Clean + Push Jerk (@ 75% of 1RM)
2 Min Max Rep Pull-ups
1 Min Rest

Score = Total reps after all 3 rounds

1 122 123 124 125 126 153