Monday
Strength
Ring Dips
8 min EMOM
Pick a rep count that can maintain throughout the 8 minutes
WOD – for time, 14 min cap
21 Thrusters
21 Front Rack Lunges
100 Double Unders / 200 Single Unders
15 Thrusters
15 Front Rack Lunges
100 Double Unders / 200 Single Unders
9 Thrusters
9 Front Rack Lunges
100 Double Unders / 200 Single Unders
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-Challenging triplet workout today. The primary objective is to complete this workout under the time cap.
-Aim to do the barbell movements unbroken.
Score = Time
Tuesday
Strength
Snatch
Complete 5 sets of the following:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
If Snatch is still a new movement for you, you can use this time to work on form/technique.
WOD – for time, 24 min cap
1200m Run
90 Russian Kettlebell Swings
60 Pull-Ups
Partition work as needed.
L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb
Athlete Notes:
-This workout is very similar to Helen, however you can complete it as you see fit. Develop your own plan of attack suitable for your strengths.
-Given we have a fair amount of overhead work this week, today will be Russian Kettlebell Swings instead of American. Pick a weight that allows you to complete 15 reps unbroken in each set.
-On the Pull-Ups, aim to break these up in a way that you aren’t putting undo strain on your hands. We are in the midst of the Open, now is not the time to rip. Don’t be afraid to adjust these to Ring Rows to save your hands.
Score = Time
Wednesday
Strength
Deadlift
Complete a 5x5, taking ample rest between sets. Self-directed loading today but consider going lighter in lieu of the Open WOD on Friday.
WOD – 4 rounds
3 min AMRAP
9 Wall Balls
7 Lateral Box Jump Overs
5 Clean and Jerks
Rest 1:30 minutes between rounds.
L3: 25/20lb and 135/95lb
L2: 20/14lb and 115/75lb (RX)
L1: 14/10lb and 95/65lb
Athlete Notes:
-The goal is to accumulate 2-3 rounds each AMRAP. The reps are small which means your movement needs to be efficient and your transitions must be quick. Focus on trying to get to the next movement and start working right away.
-The Wall Balls should be a weight you can complete unbroken and the Clean and Jerks should be completed in 2 sets maximum.
-Remember to continue on from where you left off each round.
Score = Total Reps
Thursday
WOD – 8 rounds, 32 min
40 seconds Max Shuttle Sprints
20 seconds Rest
40 seconds Max Burpees
20 seconds Rest
40 seconds Max Calorie Row
20 seconds Rest
40 seconds Max Calorie Bike
20 seconds Rest
L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb
Athlete Notes:
-Hyrox inspired interval workout today. Measure your performance by counting your reps each round, with the goal of keeping those reps as consistent as possible for the duration of the workout.
-On the Shuttle Sprints, focus on efficient turns.
Score = Total Reps (Calorie = 1 rep, one shuttle sprint down = 1 rep)
Friday
CrossFit Open WOD 24.2