Monday
Strength
Front Squat
10 minute EMOM
5 Front Squats
Minute 1-3: 60%
Minute 4-6: 65%
Minute 7-8: 70%
Minute 9-10: 75%
WOD – 5 rounds for time, 22 min cap
10 Chest To Bar Pull-Ups
18 Single Arm Dumbbell Clean and Jerks (switch hands at 9 reps)
24/18 Calorie Row
L3: 70/50lb
L2: 50/35lb (RX)
L1: 25/25lb
Athlete Notes:
-Classic CrossFit Triplet today.
-The primary objective is to complete this workout under the time cap. With that in mind, you should be aiming for sub 3:00 minute rounds.
-On the Chest To Bar Pull-Ups, make sure you can complete each round within two sets maximum. The reps must be kipping today, no butterfly. If you need to scale to achieve this, consider reducing the volume of adjusting to regular Kipping Pull-Ups, Band-Assisted Pull-Ups, or Ring Rows.
-On the Dumbbell Snatches, select a load that allows you to complete each round unbroken.
Score = Time
Tuesday
WOD – 44 minutes
Part A – 18 minutes
3 rounds of:
Minute A: 12/8 Calorie Echo Bike
Minute B: Rest
Minute C: 14/10 Calorie Echo Bike
Minute D: Rest
Minute E: 16/12 Calorie Echo Bike
Minute F: Rest
4:00 min rest
Part B - 22 minute AMRAP
10 Renegade Rows
20 Russian Kettlebell Swings
30 Alternating V-Ups
40 Double Unders / 80 Single Unders
Complete a 200m Run after each movement
L3: 70/50lb DBs and 80/62lb KB
L2: 50/35lb DBs and 70/53lb KB(RX)
L1: 25/25lb DBs and 53/35lb KB
Athlete Notes:
-Part A will be very challenging today, which will make Part B harder.
-For the Bike work, if you are advanced, add 2 additional calories.
-On the AMRAP, just move through this work at a steady pace using the Run as your recovery movement.
-If you are not proficient at Double Unders, today is a good time to practice. Work on this skill for ~45 seconds and then head to your 200m Run.
Score = Rounds + Reps in Part B
Wednesday
Strength
Bench Press
Complete the following, taking ample rest between sets:
2x8 at 60%
2x6 at 70%
2x4 at 80%
2x2 at 85%+
WOD – descending ladder for time, 15 min cap
Wall Balls (20-18-16-14-12-10-8-6-4-2)
Deadlifts (10-9-8-7-6-5-4-3-2-1)
L3: 25/20lb and 225/155lb
L2: 20/14lb and 185/125lb (RX)
L1: 14/10lb and 155/105lb
Athlete Notes:
-Very lower body dominant workout today.
-The flow is to complete 20 Wall Balls then 10 Deadlifts, then 18 Wall Balls then 9 Deadlifts, so on and so forth until you complete 2 and 1.
-For the majority of sets you should be able to complete the desired reps unbroken. Both movements aren't overly heavy however, the volume is quite high.
-Be mindful that the workout doesn't really start until after the set of 14 & 7 reps. So be patient working through those sets and then pick-up the intensity from 12 & 6 onwards.
Score = Time
Thursday
Skill
Rope Climb
If you are proficient, complete a 12 min E2MOM, aiming for 2-4 Rope Climbs each round. If you are still working on this skill, spend your time focusing on technique.
WOD – 3 rounds from time, 14 min cap
7 Power Snatches
14 Handstand Push-Ups
21 Box Jump Overs
L3: 135/95lb and 14 Strict HSPUs
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-The primary objective for this workout today is to complete it under the time cap. This will be an average of 4:30 minutes a round which is very achievable.
-This is a great opportunity to challenge yourself with both the loading of the Snatch and also your Handstand Push-Up scaling. Ideally you should be aiming to select a load that will be tough, but you can maintain consistent single reps on. (Reminder, if you’re dropping today, please grab pads.)
-For The Handstand Push-Ups, look to select a scaling option that will allow you to complete the 14 reps within no more than 3 sets maximum.
-The Box Jumps are where you can make up time, so don't settle on a slow pace here, aim to have some intensity here.
Score = Time
Friday
Strength
Reverse Lunge
Complete a 4x20 increasing in weight with each set. Start at 40% of your 1RM Power Clean.
WOD – for time, 18 min cap
10-20-30 of:
Dual Dumbbell Thrusters
Toes To Bar
Burpee Bar Touches
L3: 70/50lb
L2: 50/35lb (RX)
L1: 25/25lb
Athlete Notes:
-The primary goal for this workout is to complete it under the time cap.
-During this workout the Thrusters & Toes To Bar are the main movements you need to develop a break-up strategy around.
-On the Burpees, the goal should be just to not stop moving. Especially since you will be breaking up both the Thrusters and Toes To Bar, particularly in the later rounds.
Score = Time