Monday
Strength
Ring Dips
If you are proficient at this movement, complete a one set max. Then, drop down to 50% for 5 additional sets. In between each set, complete a 15-25 second bar hang. If you are not proficient at this movement, use this time to practice.
WOD – 3 rounds for time, 17 min cap
1 minute Wall Ball Shots
1 minute Sumo Deadlift High-Pulls
1 minute Box Jumps
1 minute Push Press
1 minute Row
1 minute Rest
L3: 95/65lb and 25/20lb
L2: 75/55lb and 20/14lb (RX)
L1: 55/35lb and 14/10lb
Athlete Notes:
-A classic CrossFit benchmark WOD today, “Fight Gone Bad”.
-The work is meant to be light and fast at high intensity. The goal is to keep moving while not hitting a wall of muscular fatigue.
-Your score is total reps accumulated (each calorie on the Row is a point). And if you’re trying to gauge yourself, we typically see 150-250 reps as beginner, 250-350 reps as intermediate, and 350-450 reps as advanced and 450+ as elite.
Score = Total Reps/Calories
Tuesday
Strength
Power Snatch
Complete the following:
4x3 @70%
4x2 @75%
4x1 @80%+
If you are new to Snatch, go lighter today and use this time to practice technique.
WOD – 5 rounds, 20 minutes
Every 4:00 minutes, complete:
30 Double Unders
15 Dual Dumbbell Front Rack Walking Lunge
30 Double Unders
10 Chest To Bar Pull-Ups
30 Double Unders
10 Dual Dumbbell Thrusters
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The goal is to have intensity each round, so if you know that these reps/loads are too challenging for you, reduce them down to be able to move with speed.
-Be mindful of your ability on both Chest To Bar Pull-Ups & Thrusters as they will really be the most taxing of all the movements.
-Rest will be minimal through this, you are aiming for 30-60 seconds of rest each round. This won't be much, so make sure you're working at an effort you know you can sustain for all 5 rounds to have some consistency in your times.
-If you don’t have Double Unders, scale to 50 Single Unders. And if you don’t have Chest To Bar Pull-Ups, scale to Kipping Pull-Ups or Ring Rows.
Score = Slowest Set
Wednesday
Strength
Push Jerk
Complete 6 sets starting @70% of your 1RM and increasing with each set. The goal is to finish @85%-90% of your 1RM. Take ample rest between sets.
1 Push Press
1 Push Jerk
1 Split Jerk
WOD – 12 minute AMRAP
7 Deadlifts
16/12 Calories on Echo Bike
Cash out: 100 Jump Squats
L3: 225/155lb DL
L2: 185/125lb DL (RX)
L1: 155/105lb DL
Athlete Notes:
-Today is a short, leg-burner. Make sure you’re moving at a pace that you can maintain for the duration and try to keep your transitions quick.
-For the loading of the Deadlift, pick a weight in which you can do the 7 reps in 1-2 sets maximum.
-The cash out will be tough. However, do not sacrifice quality for quantity, make sure you are squatting below parallel on each rep.
Score 1 = Rounds + Reps
Score 2 = Jump Squat Time
Thursday
Skill
Toes To Bar
7 minutes of max Toes To Bar with consistent sets. This means you’ll pick a number of reps, and complete as many sets of that rep count during the 7 minutes.
WOD – 3 rounds for time, 22 min cap
400m Run
30 Dual Dumbbell Box Step-Overs
5 Wall Walks
10 Power Cleans
L3: 50/35lb DBs and 155/105lb BB
L2: 35/25lb DBs and 135/95lb BB (RX)
L1: 25/15lb DBs and 115/75 BB
Athlete Notes:
-Fun chipper workout today.
-While the time cap is 22 minutes, try to push yourself and see if you can complete this in 18-20 minutes.
-Keep in mind, the Box Step-Overs will be quite challenging given the volume make sure you pick a weight on those that will allow for you to do upwards of 10 reps each set.
-On your Power Cleans, choose a moderate weight that you can cycle for quick short reps. You should not be resting 10 seconds between each rep, if this is happening, you have gone too heavy.
Score = Time
Friday
WOD – descending ladder for time, 40 min cap
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 reps of:
Calorie Row
Burpees
Alternating V-Ups
E5MOM: Strict Pull-Ups (aim for 50% of your 1 set max)
L3: Adjust Rower damper to 8+
L2: As written (RX)
L1: Scale to banded Strict Pull-Ups or Ring Rows
Athlete Notes:
-Ending the week with 120 Calories, Burpees, and Alternating V-Ups.
-On the Row and the Burpees, find a steady pace from the beginning and try to hang on it that for the duration of the work.
-On the Strict Pull-Ups, if you don’t know what your one set max is, just pick something challenging. These can be done with a band if needed, or you can scale them down to Ring Rows.
Score = Time