Monday
Strength
Back Squat
2 x 5 at 70%
2 x 4 at 75%
2 x 3 at 80%
Athlete Notes:
-If you are concerned about getting fatigued before Fight Gone Bad, you can go lighter on today’s strength work or use this time for an extra long warm up/mobility session.
WOD – 3 rounds, 18 min
1 minute Wall Ball
1 minute Sumo Deadlift High-Pull
1 minute Box Jumps (20”)
1 minute Push Press
1 minute Row
1 minute Rest
L3: 25/20lb and 95/65lb
L2: 20/14lb and 75/55lb (RX)
L1: 14/10lb and 65/45lb
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 for beginners, 250-350 reps for intermediate, and 350-450 reps for advanced.
Score = Total Reps/Calories
Tuesday
WOD – for time, 38 min cap
100/70 Calories on Echo Bike
100 Front Rack Lunges
100 Pull-Ups
100 Sit-Ups
10 Rope Climbs
L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb
Athlete Notes:
-Break up the work any way you would like today. If you want an extra challenge though, go straight through.
Score = Time
Wednesday
Skill
Double Unders
If you are proficient, over the next 10 minutes, complete as many unbroken sets of 30 reps as possible. If you are still working on this skill, use this time to practice.
WOD – 5 rounds for time, 18 min cap
20 Alternating Dumbbell Snatches
10 Overhead Squats
5 Wall Walks
L3: 70/50lb and 115/75lb
L2: 50/35lb and 95/65lb (RX)
L1: 35/25lb and 75/55lb
Score = Time
Thursday
Strength
Deadlift
15 minutes to establish a 3 rep max
WOD – 22 min AMRAP
400m Run
15 Russian Kettlebell Swings
12 Toes To Bar
9 Push Ups
L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb
Score = Total Reps
Friday
Strength
Strict Press
Complete a 5x5 with a 1:30 minute rest between sets.
Set 1 at 60%
Set 2 at 65%
Set 3 at 70%
Set 4 at 75%
Set 5 at 80%
WOD – 20 min EMOM
Minute 1: 8 Unbroken Squat Cleans
Minute 2: 16/13 Calorie Row
Minute 3: 8 Bench Press
Minute 4: 16/13 Calorie Row
L3: 155/105lb Cleans and 125/95lb Bench
L2: 135/95lb Cleans and 115/75lb Bench (RX)
L1: 115/75lb Cleans and 95/65lb Bench
Score = Total Calories Rowed