Monday
Strength
Front Squat
Complete 4 sets of 2.2.2 reps
Athlete Notes:
-Reminder, this is cluster style training. A cluster set is a weight training technique that involves breaking up a set into smaller subsets, with short rest periods between each subset.
-In today’s work, you will rest 10 seconds between each set of 2 reps. Focus on completing each set of 2 reps as quickly as you can. Holding 70% of your 1RM Front Squat.
WOD – 18 min
Part A – 8:00 minutes to complete:
800m Run
In remaining time, find a heavy 2 rep Snatch
2:00 minute rest
Part B – 8:00 minutes to complete:
1 set of max Snatches
800m Run
L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb
Athlete Notes:
-This workout is inspired by the CrossFit Games Semi-Final Event 4 & 5. We have slightly extended the time frame and reps, but this workout is more about getting to experience what the top end athletes had to work through and having some fun whilst doing it.
-Keep in mind that Part A & Part B are two very different workouts. Part A is about running at a good pace to ensure you give yourself enough time to hit a decent Snatch weight. Ideally, we would love to see 3-4 attempts during this period and finishing somewhere at 90% of your 1RM.
-On Part B, the focus is on maximum intensity and securing a max number of reps. Select a weight that you know you can cycle for touch and go unbroken reps, ideally somewhere in the 15-20 rep range. From there, aim to run the fastest 800m run you possibly can.
-This workout doesn't look like it has much to it but once you're in the thick of it and if you really hit it with some intensity you will know what it is all about.
Score: = 2 RM Snatch weight
Tuesday
Skill
Kipping Pull-Ups
8 minute EMOM – pick a number of reps that you can be consistent with for the entire duration
WOD – 11 minute ascending ladder (3-6-9-12-15…)
Kettlebell Swings
Sit Ups
Wall Balls
L3: 70/53lb KB and 25/20lb WB
L2: 53/35lb KB and 20/14lb WB (RX)
L1: 35/26lb KB and 14/10lb WB
Athlete Notes:
-This is a workout where there really isn't any reason to stop.
-The goal is to complete the round of 18 reps.
-The big things scale include the load of your Kettlebell and also your Wall Ball. Make sure you select loads for both of those movements that allow you to do the majority of your sets unbroken. (And if you prefer to do Russian Kettlebell Swings instead of American, increase your Kettlebell weight.)
-The Sit Ups are your “rest” station where you should focus on your breathing and getting prepared for the next movement.
Score = Total Reps
3:00 rest / transition to next WOD
WOD – 11 minute AMRAP
50 Mountain Climbers
8 Left Arm Single Dumbbell Overhead Lunge
8 Right Arm Single Dumbbell Overhead Lunge
5 Deadlift
L3: 50/35lb DB and 275/185lb DL
L2: 35/25lb DB and 225/155lb DL (RX)
L1: 25/15lb DB and 185/125lb DL
Athlete Notes:
-The goal for today is to accumulate 5-6 rounds.
-When selecting your weight, it should be a load you can complete each movement unbroken every round.
-Keep good form on the Overhead Lunges, maintain a stacked position and tight core.
Score = Total Rounds + Reps
Wednesday
Strength
Power Clean
10 minutes to find your 1 RM Power Clean
WOD – 4 rounds of 4:00 minutes on/2:00 minutes off, 24 min
10 Burpee Box Jump Overs
20 Dual Dumbbell Squats
Max Meter Row in remaining time
L3: 30/24" and 70/50lb
L2: 24/20" and 50/35lb (RX)
L1: 24/20" and 35/25lb
Athlete Notes:
-Aim to accumulate 2000/1600m on the rower within the 4 rounds. This means you’ll need about 2:00 minimum on the Rower each round.
-When Rowing, the goal is to have intensity and challenge yourself on maintaining a strong pace each time.
-When selecting your Dumbbell load, you should be able to complete the desired reps within 2 sets maximum.
Score = Meters Rowed
Thursday
WOD – 35 minute EMOM
Minute 1: 80 Double Unders
Minute 2: 20 Alternating Dumbbell Snatches
Minute 3: 10 HSPUs or 3 Wall Walks
Minute 4: 15/12 Calorie Echo Bike
Minute 5: Rest
Cash out: 5 min Ab Lab
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-The primary goal for this workout today is to complete each station within 45-50 seconds max. Each round is going to feel very intense as rest will be minimal between stations so be mindful of that when selecting your scaling options and make sure you're confident you can work through each station even with a high heart rate and significant fatigue.
Score = No Score Today
Friday
Strength
Push Jerk
Option 1:
Complete a 5x3, starting at 70% and increasing in weight with each set.
Option 2:
2 x 2 Push Jerks + 1 Split Jerk @ 70%
2 x 2 Push Jerks + 1 Split Jerk @ 75%
2 x 2 Push Jerk + 1 Split Jerk @ 80%
WOD – 10 rounds, 29 minutes
5 rounds of 2 minutes to complete:
200m Run
Max Strict Pull-Ups
Rest 1:00 minute between rounds
5 rounds of 2 minutes to complete:
200m Run
Max Toes To Bar
Rest 1:00 minute between rounds
L3: Weighted Strict Pull-Ups
L2: As Prescribed (RX)
L1: Band Assisted Strict Pull-Ups or Ring Rows and Straight Legged Raises or Knee-Raises
Athlete Notes:
-The primary goal is to complete as many reps as possible in your Strict Pull-Ups and Toes to Bar while fatigued.
-Secondarily, aim to complete each 200m Run under 60 seconds. You want to be pushing your pace on these runs. If you are close to this time, but perhaps a little over, that is okay. But if you’re finishing the run in 70+ seconds, decrease the distance slightly.
Score A = Total Strict Pull-Ups Reps
Score B = Total TTB Reps