Monday
Strength
Deadlift
20 minutes to establish a 3RM Deadlift, taking ample rest between sets. The 3RM should be a touch-and-go, unbroken set.
WOD – 3 rounds for time, 15 min cap
30 Overhead Squats
60 Abmat Sit-Ups
L3: 75/55lb
L2: 65/45lb (RX)
L1: 45/35lb
Athlete Notes:
-Today we have a classic CrossFit couplet with one of the our more technical movements in high-volume. The primary objective is to complete it under the time cap. To do so, you need to average 5 minutes per round. With this in mind, the Overhead Squat load should be one you can cycle for large sets, ideally 10-15 reps at a time so adjust the load accordingly today. (If Overhead Squats are not your jam, feel free to sub in Front Squats instead.)
-The Sit-Ups will be a limiter as they will make the Overhead Squats more difficult so be sure to have a plan on how to break those reps up as needed.
Score = Time
Tuesday
WOD – 40 min E2MOM
30/24 Calorie Row
25 Burpees
20/16 Calorie Echo Bike
15 Burpee Box Jump Overs
No levels today
Athlete Notes:
-There’s not a lot to say about this one, just survive. :) The duration of this work is long and your goal is to
keep moving.
-If you are struggling to complete the reps/calories within the 2:00 minutes, decrease slightly so you have
~30 seconds of rest.
No score today
Wednesday
Strength
Farmers Carry
Complete 4 rounds of a 200m Farmers Carry (down to the end of the block and back). Make sure you pick a weight that you will not have to set down.
WOD – for time, 26 min cap
10 Chest To Bar Pull-Ups
200m Run
10 Chest To Bar Pull-Ups
25 Alternating V-Ups
400m Run
10 Chest To Bar Pull-Ups
25 Alternating V-Ups
50 Jump Lunges
600m Run
10 Chest To Bar Pull-Ups
25 Alternating V-Ups
50 Jump Lunges
100 Kettlebell Swings
800m Run
L3: 70/53lb KB
L2: 53/35lb KB (RX)
L1: 35/26lb KB
Athlete Notes:
-This chipper format today resembles the Zachary Tellier Hero WOD but the movements are different. The volume is high with 315 reps and 2000 meters. The key to this workout is a steady pace and efficient transitions.
-The Chest To Bar Pull-Ups should be completed in 1-2 reps maximum so scale as needed to make this happen.
-Should you want to scale the American Kettlebell Swing to a Russian Kettlebell Swing, just make sure you increase your Kettlebell weight.
Score = Time
Thursday
Strength
Push Jerk
Complete a 6x3 starting at 60% of your 1RM and increasing the load every other set.
WOD – 5 rounds, 25 minutes
5:00 minutes to complete:
1000m C2 Bike
5 Squat Cleans
100 Double Unders / 200 Single Unders
L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb
Athlete Notes:
-The primary objective today is to complete each round in under 4:00 minutes so you are getting roughly 1:00 minute of rest.
-Make sure you're moving with intensity at each movement.
-On the Cleans, select a load that is moderate to heavy (~70%-72% of your 1RM) but one you know you can move for relatively quick single reps. If you select a weight that is too heavy, it doesn’t allow you to keep moving.
Score = Slowest Set
Friday
Strength
Strict Pull-Ups
8 minute EMOM picking a rep count you can be consistent with over the duration.
WOD – 2 rounds for time, 20 min cap
22 Push-Ups
22 Alternating Dumbbell Snatches
16 Strict Ring Dips
16 Alternating Dumbbell Snatches
10 Strict Handstand Push-Ups
10 Alternating Dumbbell Snatches
L3: 75/55lb
L2: 55/40lb (RX)
L1: 40/30lb
Athlete Notes:
-Big upper body workout today with the focus being on developing your upper body pressing strength in multiple movements.
-Today’s primary focus should be on the gymnastics work and challenging yourself with the scaling options. Secondary to that, select a load for your Dumbbell Snatches you can complete the desired reps within two sets maximum. Consider playing around with a slightly heavier dumbbell than usual.
-On the Ring Dips, scale to Band Assisted Ring Dips if needed.
-On the Strict Handstand Push-Ups, scaling options are as follows: 10 Kipping Handstand Push-Ups, 4 Wall Walks, or 10 Box Pike Handstand Push-Ups.
Score = Time