Monday
Strength
Squats
8 minute EMOM
Min 1: 3 Front Squats
Min 2: 5 Back Squats
Rest 2:00 minute and reduce weight if needed. Then, complete 9 Front Squats right into 15 Back Squats.
WOD – 5 rounds for time, 20 min cap
20 Alternating Hang Dumbbell Snatches
20 Single Dumbbell Box Step-Overs
5 Wall Walks
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb and 3 Wall Walks
Athlete Notes:
-The focus today is on cycling the Dumbbell for large sets. It should be a weight you can do each movement unbroken.
-Keep in mind, you're only using one Dumbbell today and you can hold it however you like for your Step-Overs.
-On the Wall Walks, these will be your break away from the Dumbbell but by no means is it a rest. Focus on consistent movement and holding a good pace throughout (while maintaining intensity on the Dumbbell movements).
Score = Time
Tuesday
Strength
Bench Press
15 minutes to find your 5 RM Bench Press – you must have a spotter today!
WOD – 20 minute AMRAP
8 Toes To Bar
10 Hang Clean and Jerks
14/11 Calorie Row
L3: 95/65lb
L2: 75/55lb (RX)
L1: 65/45lb
Athlete Notes:
-This is a version of the CrossFit Open WOD 18.1.
-The reps are small on each movement which forces you to find a rhythm early on and do nothing but keep moving throughout.
-The Hang Clean and Jerks should always be completed unbroken each round, keep this in mind when selecting your load.
-The Row is where a lot of people drop off so make sure you're trying to hold that consistent pace each round.
-The challenge with this workout today is to not start too hot. Keep an eye on the clock and note how long your first round takes. From there, as best as possible, keep most of your rounds around that same pace. With fatigue and time it may get slower but use that as your motivation to try and average the same round splits. If you feel good towards the end you can try and maybe push the pace to finish strong.
Score = Rounds + Reps
Wednesday
Partner WOD – for time, 35 min cap
Section 1:
100/70 Calorie Echo Bike
Every 2:00 minutes, complete 8 Box Jumps
Section 2:
AMRAP of 200m Run & 5 Russian Kettlebell Swings (add 5 rep each round)
Partner A completes Section 1, while Partner B is working on Section 2. Once Partner A completes their work, switch.
L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb
Athlete Notes:
-Section 1 should take between 15 to 20 minutes max. You will need to maintain a strong pace on the bike to complete this in timely manner. However, be cautious on your first box jump after coming off the Bike, step up if needed on rep 1.
-Keep in mind, it will take Partner B longer to complete Section 1 as fatigue sets in.
Score = Time
Thursday
Skill
Double Unders
If you are proficient, over the next 10 minutes, complete as many unbroken sets of 25 reps as possible. If you are still working on this skill, use this time to practice.
WOD – 12 minute Ascending Ladder (3-6-9-12..)
Dual Dumbbell Squats
Lateral Burpees Over Dumbbell
Pull-Ups
L3: 70/50lb and Chest To Bar Pull-Ups
L2: 50/35lb (RX)
L1: 35/25lb and Ring Rows
Athlete Notes:
-The goal is to get into the round of 15 reps and above.
-Try to pick a weight that allows you to complete the reps unbroken for all sets.
-The Burpees are going to be the important part of this workout today, make sure you stay as consistent as possible throughout all the sets, especially in the bigger, double digit numbers.
-On the Pull-Ups, the volume will increase pretty significantly so be mindful of the scaling option you select to ensure you can sustain that for the entire duration.
Score = Total Reps
Ab Lab
Friday
Strength
Snatch
Every minute, for 5 sets:
1 Snatch + 1 Hang Snatch
Straight into
Every minute, 5 sets:
2 Snatches
Athlete Notes:
-For Part A, hold at 65-75% of your 1 rep max Snatch. Then for Part B, hold between 77-82% of your 1 rep max Snatch. The focus here is on developing technique & power qualities.
WOD – 6 rounds, 20 minutes
2:30 minutes on / 1:30 minutes off:
500ft Shuttle Run (25ft out/25ft back)
In remaining time accumulate max rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder To Overhead
L3: Set 1-3 = 115/75lb and Set 4-6 = 135/95lb
L2: Set 1-3 = 95/65lb and Set 4-6 = 115/75lb (RX)
L1: Set 1-3 = 75/55lb and Set 4-6 = 95/65lb
Athlete Notes:
-Great barbell cycling workout today to close out the week.
-The goal is to have a minimum of 1:00 minute at the barbell to accumulate as many reps as possible.
-When looking at the loading today, it should be a light to moderate load. Ideally, you should get 1.5 – 2 rounds on each interval.
-For the Shuttle Run, try to complete it in under 90 seconds to maximize your time at the barbell. At Felix, this will be 8 runs down and back but adjust this as needed to complete in under 90 seconds. (Alternatively, you can also do a 400m Run instead.)
Score = Total Barbell Reps