Monday
Strength
Back Rack Reverse Lunge
Complete 5 rounds of the following:
10 Alternating Barbell Back Rack Reverse Lunges
10 Blank Bar Good Mornings
Athlete Notes:
-Start the Lunge at 70% of your 1-rep max Power Clean, increasing in load as desired.
-The 10 Lunges are both legs combined, so you will complete 5 reps on each leg, not 10 reps on each. This should allow you to go a little heavier.
WOD – 4 rounds for time, 18 min cap
4 Man Makers
12 Chest To Bar Pull-Ups
1000m C2 Bike
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-Today is great upper body pump session that we want to see you complete under the time cap. To do so, you need to complete a round every 4:30 minutes.
-Challenge yourself with the loading of the Dumbbells as there are only 4 reps per round.
-On the Chest To Bar Pull-Ups, scale up to 6 Muscle-Ups or scale down to Regular Pull-Ups or Band Assisted Pull-Ups, as needed. You should aim to complete the 12 reps within 2-3 sets maximum.
-As a reminder, a Man Maker = Push-Up + Dumbbell Row Right + Push-Up + Dumbbell Row Left + Burpee + Squat Clean Thruster.
Score = Time
Tuesday
Strength
Handstand Push Ups
Every 90 seconds, complete 50% of your 1 set max HSPU. If you don’t have this movement, you can complete 3 Wall Walks every 90 seconds or use this time to practice.
WOD – for time, 12 min cap
Buy in: 400m Run
50 Russian Kettlebell Swings
50 Sit-Ups
50 Double Unders / 75 Single Unders
25 Russian Kettlebell Swings
25 Sit-Ups
25 Double Unders / 50 Single Unders
12 Russian Kettlebell Swings
12 Sit-Ups
12 Double Unders / 40 Single Unders
6 Russian Kettlebell Swings
6 Sit-Ups
6 Double Unders / 30 Single Unders
3 Russian Kettlebell Swings
3 Sit-Ups
3 Double Unders / 20 Single Unders
Cash out: 800m Run
L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb
Athlete Notes:
-The focus today is moving with speed though these movements and maintaining efficient transitions.
-Don’t go out of the gate too hard with the Buy-In Run but really try to push yourself on the Cash Out Run.
-You should go a little heavier on the Kettlebell Swings given they are Russian and not American. Also, try to challenge yourself to complete all movements unbroken.
Score = Time (including the Cash Out)
Wednesday
Strength
Bench Press
Complete the following:
1 x 5 @ 65%
1 x 4 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 3 @ 85%
1 x Max Reps @ Bodyweight (or a challenging weight)
WOD – for time, 18 min cap
27-21-18-15-12-9
Overhead Squats
Toes To Bar
L3: 95/65lb
L2: 75/55lb (RX)
L1: 65/45lb
Athlete Notes:
-Great classic CrossFit Couplet today.
-The primary objective today is to complete this workout under the time cap.
-It’s a total of 102 reps of each movement, which is significant volume, especially considering the combination. With that in mind, make sure you scale appropriately.
-The Overhead Squat should be a light weight where you can do big sets.
-On the Toes To Bar, break them up early from the start to ensure you can hold decent sets during the final rounds of 15, 12, and 9. If you need to scale, first start with volume (e.g. 18-15-12-9-6-3). If you need to scale further, you can keep the original rep count and adjust to Straight Legged Raises or Hanging Knee Raises.
Score = Time
Thursday
WOD – 40 min E2MOM
20 Calorie Echo Bike
4 Strict Press + 5 Push Press + 6 Push Jerk
200m Run
1 minute Plank
20 Calorie Echo Bike
25 Box Jump Overs
200m Run
1 minute Wall Sit
L3: 135/95lb
L2: 115/75lb (RX)
L1: 95/65lb
Athlete Notes:
-Completing the Calories on the Echo Bike will be challenging today. However, the following 3 movements should provide some rest time, ensuring you can catch your breath before you have to head back to the Bike.
-On the Shoulder To Overhead, pick a challenging load as you have 2 full minutes to complete the work.
-On the Plank and Wall Sits, it is accumulated time. If you need to break, just pick back up when ready until you’ve accumulated 1 minute of the static hold.
Score = Slowest Run Time
Friday
Strength
Deadlift
Complete a 6x3 at 75%-80% of your 1RM.
WOD – 3 rounds, 27 minutes
Every 9:00 minutes, complete the following:
40/32 Calorie Row
10 Single Arm Overhead Dumbbell Lunge
20 Burpee Over Bar
10 Squat Snatches
L3: 70/50lb DB and 135/95lb BB
L2: 50/35lb DB and 115/75lb BB (RX)
L1: 35/25lb DB and 75/55lb BB
Athlete Notes:
-The primary objective today is to complete each set in the quickest time possible. Ideally, you should be aiming for 2:00 minutes of rest each set.
-On the Single Arm Overhead Dumbbell Lunge, switch arms halfway through.
On the Snatches, pick a weight that allows you to cycle for 3-5 reps. If you prefer not to do Squat Snatches, you can scale to Power Snatches instead.
Score = Slowest Set