Monday
Strength
Shoulder To Overhead
You can choose from Strict Press, Push Press, or Push Jerk today. Complete a 6x6 at 70%-75% of your 1RM.
WOD – 16 min AMRAP
5 Back Squats
10 Box Jumps
1-2 Rope Climbs
10/7 Calories on Echo Bike
L3: 80% of your 1RM
L2: 70% of your 1RM (RX)
L1: 60% of your 1RM
Athlete Notes:
-Today is a great day to consider using a slightly higher box than normal. And if you really want to push it, go considerably higher and do Box Get Overs.
-Don’t be afraid to push yourself on the Back Squat today. It should feel heavy, but just remember the volume is low.
-Consider the Bike your recovery before going back to the Squats, but still be vigilant to keep a steady pace here.
-You should aim to get between 5 to 7 rounds over the 16 minute duration.
Score = Rounds + Reps
Tuesday
Strength
Single Leg Romanian Deadlift
Complete a 5x7 on each leg with a single Kettlebell or Dumbbell. Self-directed loaded today.
WOD – 16 minutes
4 minute AMRAP
5 Power Snatches
9 Pull-Ups
Rest 2:00 minutes and increase weight
4 minute AMRAP
3 Power Snatches
6 Chest To Bar Pull-Ups
Rest 2:00 minutes and increase weight
4 minute AMRAP
1 Power Snatch
3 Bar Muscle-Ups
L3: 115/75lb, 135/95lb, and 155/105lb
L2: 75/55lb, 95/65lb, and 115/75lb (RX)
L1: 55/35lb, 75/55lb, and 95/65lb
Athlete Notes:
-Today is a great skill / capacity workout. The focus is to accumulate as many reps as possible in each AMRAP.
-You'll notice the loading of the Power Snatches is on the heavier side, however, the volume is low on all sets so the goal should be to work through those reps at a consistent pace. (Reminder, if you need to drop today, make sure you grab pads.)
-For the gymnastics work, ideally you should be scaling those reps to complete the volume each round either unbroken or within two sets maximum. The intent is that each round is a slightly harder version of the prior. Feel free to scale this movement as needed to achieve this. It may mean you start with something other than Pull-Ups and work up to that. Scaling options include: Ring Rows, Elevated Ring Rows, Jumping Pull-Ups, and Band Assisted Pull-Ups.
Score = Total Reps
Wednesday
Conditioning
Rowing Intervals
16 min AMRAP
20/14 Calorie Row Sprint
Rest 2:00 after each sprint
WOD – descending ladder for time, 12 min cap
10-9-8-7-6-5-4-3-2-1 of:
Power Cleans
Strict Handstand Push-Ups
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-Classic weightlifting and gymnastics couplet today. The primary objective of this workout is to complete it under the time cap. And the secondary objective today is focusing on the Strict Handstand Push-Ups.
-Select a Barbell weight you can hold quick singles on, doing touch and go reps in the later rounds.
-For the Strict Handstand Push-Ups, scale these to ensure they're challenging but also sustainable. You can look to reduce the volume, reduce the range of motion (use a pad), or change the movement itself to ensure you're progressing your capacity in this skill (such as Kipping Handstand Push-Ups or Box Pike Handstand Push-Ups).
Score = Time
Thursday
WOD – 32 min E2MOM
200m Run
30 Back Rack Walking Lunges
200m Run
40 Russian Kettlebell Swings
Straight into…
Accessory Work – 3 rounds
1:00 Side Plank Hold (switch sides at 0:30)
1:00 Hollow Hold
1:00 V-Ups
1:00 Alternating Dumbbell Bicep Curls
L3: 115/75lb BB and 70/53lb KB
L2: 95/65 BB and 53/35lb KB (RX)
L1: 65/45lb BB and 35/26lb KB
Athlete Notes:
-Today’s workout is intended to be whatever you want to make it. If you want to take it easy today to save yourself for tomorrow’s Open WOD, do that. And if you want to push hard and really challenge yourself, have at it!
No Score Today
Friday
CrossFit Open WOD 24.3