Monday
Strength
Power Clean
Complete 8 sets:
2 Power Cleans
1 Thruster
Athlete Notes:
-Start @60% of your 1 rep max Power Clean and increase in weight every other round. Aim to find a heavy complex for the day.
-Look to complete really solid Power Cleans, this will set you up for success to complete the Thruster.
-During the Thruster, try to focus on a controlled descent into the Squat and driving out as hard as possible. Be patient coming out of the bottom position. Wait until you reach full extension before you begin to press with your arms as you want to use as much of your legs as possible.
WOD – 5 rounds for time, 20 min cap
20 Back Rack Lunges
15 Push Press
100 Double Unders / 150 Single Unders
L3: 115/75
L2: 95/65 (RX)
L1: 75/55
Athlete Notes:
-For today’s loading, challenge yourself but try to pick a weight in which you can complete reps in 1 to 2 sets maximum.
-To complete this workout under the time cap, aim for rounds under 4 minutes. This will be a challenge towards the back end so keep that in mind, and make your transitions and rests quick.
Score = Time
Tuesday
Strength
Single Leg Romanian Deadlift
Complete 5x7 on each leg
WOD – descending ladder for time, 15 min cap
50-40-30-20-10 reps of:
Wall Balls
Alternating Hang Dumbbell Snatches
L3: 70/50lb DB and 25/20lb WB
L2: 50/35lb DB and 20/14lb WB (RX)
L1: 25/25lb DB and 14/10lb WB
Athlete Notes:
-Classic CrossFit Couplet today. Overall this should be a very intense workout given the movements and volume.
-Scale as needed to push for large sets. The sets of 20-10 should be done unbroken and the sets of 50-40-30 should be done within 2 sets maximum.
Score = Time
Wednesday
WOD – 40 min EMOM
0:00-20:00
Minute 1: 15 Pull-Ups
Minute 2: 20 Wall Ball Sit Ups
Minute 3: 20 Russian Kettlebell Swings
Minute 4: Max Shuttle Runs
Minute 5: Rest
20:00-40:00
Minute 1: 15 Toes to Bar
Minute 2: 20 Alternating V-Ups
Minute 3: 10 Skeleton Rows
Minute 4: Max Shuttle Runs
Minute 5: Rest
L3:80/62lb KB 25/20lb WB, 70/50lb DBs
L2: 70/53lb KB, 20/14lb WB, 50/35lb DBs (RX)
L1: 53/35lb KB, 14/10lb WB, 35/25lb DBs
Athlete Notes:
-Today is a long EMOM. The faster you get through your reps, the more rest you’ll achieve before the next minute. This doesn’t mean you should sacrifice form but it is good motivation to move quickly each minute.
-For today’s Shuttle Runs, make sure you maintain a strong, steady pace throughout the entire minute.
Score = Total Number of Shuttle Runs (down = 1, so down and back = 2)
Thursday
Conditioning
Bike Sprints
8 rounds of a 20 second sprint, followed by 40 seconds low to medium effort
1:00 minute rest
Then, 1:00 minute all out effort
WOD – ascending/descending ladder for time, 20 min cap
10-9-8-7-6-5-4-3-2-1
Deadlifts
Dual Dumbbell Bench Presses
Rest 3:00 minutes and adjust weight
1-2-3-4-5-6-7-8-9-10
Squat Cleans
Dual Dumbbell Bench Press
L3: 225/155lb DL, 135/95lb Clean, and 50/35lb DBs
L2: 185/125lb DL, 115/75lb Clean, and 35/25lb DBs (RX)
L1: 155/105lb DL, 95/65lb Clean, and 25/15lb DBs
Athlete Notes:
-Inspired by the CrossFit Semi-Final Event Linda, the primary objective today is to complete both couplets under the 20 minute time cap.
-Keep in mind this is meant to be a steady state workout from the start with the intensity increasing in the back end.
-When looking at your weight selection, pick a weight that allows you to complete both the Deadlifts and Dumbbell Bench Press unbroken, this is the challenge set for this workout.
-On the Squat Cleans however, make sure you select a load you know you can maintain small sets with the potential to do touch and go reps on the smaller number rounds.
-This workout will be tough on the lower back also today, so make sure you're conscious of that and work to maintain good, efficient form.
Score = Time
Friday
Strength
Strict Press
Complete the following, resting as needed between sets.
4x3 @75%
3x2 @80%
2x1 @85%
WOD – for time, 16 min cap
0:00-8:00
21 Box Jump Overs
15 Calorie Row
9 Burpee Box Jump Overs
21 Box Jump Overs
15 Calorie Row
9 Burpee Box Jump Over
Rest until the 8:00 minute mark
8:00-12:00
9 Burpee Box Jump Overs
15 Calorie Row
21 Box Jump Overs
9 Burpee Box Jump Overs
15 Calorie Row
21 Box Jump Overs
L3: 12 minute cap (two 6:00 minute sections)
L2: As written (RX)
L1: Reduce all Box movements by 3 reps
Athlete Notes:
-This is a 2023 CrossFit Games WOD.
-Feel free to scale as needed, e.g. reduce reps, adjust to Box Step ups, etc. However, if you don’t finish the first section in under 8:00 minutes, that’s okay, just move forward with the rest of the work.
Score = Time