Monday
WOD – 4 rounds, 40 minutes

10 minutes to complete:
400m Run
20 Single Dumbbell Alternating Hang Clean and Jerks
20 Burpees
20 Single Dumbbell Alternating Hang Snatches
400m Run

L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb

Athlete Notes:
-The primary focus for today is to complete each set in under the 10 minute time frame. You want to aim for consistency in your round times and making sure you have similar run paces on the first and second run.
-Secondly, select a weight on the Dumbbell that allows you to complete all 20 reps unbroken.
-The Burpees is likely where a lot of people will slow down, so try your best to stay mentally focused and strong through those 20 reps.

Score = Fastest Round Completed


Tuesday
Skill
Kipping Work

WOD – 16 min AMRAP
10 Front Squats
10 Front Rack Lunges
10/7 Calories on Echo Bike
10 Back Squats
10 Back Rack Lunges
10/7 Calories on Echo Bike

L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb

Athlete Notes:
-Today has a lower body focus and your quads and glutes will feel this quickly. Make sure you pick a weight that will allow you to continue to move through this work without too many breaks.\
-Aim to tackle this work using a steady pace throughout the full 16 minutes duration.

Score = Rounds + Reps (1 Calorie = 1 Rep)


Wednesday
Strength
Deadlift

Complete a 5x8 at 70%-75% of your 1RM.

WOD – for time, 24 min cap
1500/1200m Row
150 Double Unders
1000/800m Row
100 Double Unders
500/400m Row
50 Double Unders

Complete a 60 second Plank after each set of Double Unders

L3: 90 second Planks
L2: As Prescribed (RX)
L1: 1.5x Single Unders

Athlete Notes:
-The focus for this workout is to complete it under the time cap.
-This is a good opportunity to practice your Double Unders under fatigue.
-Be sure to find a challenging pace that is sustainable on the Rower and one you can potentially build upon.

Score = Time


Thursday
Strength
Snatch

Complete 7 sets of the following, increasing weight every couple of rounds:
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch

If you are new to this movement, use this time to practice your technique.

WOD – for time, 18 min cap
2:00 minutes on / 1:00 minute off
25 Wall Balls
Max Power Cleans in remaining time

Once you accumulate 32 Power Cleans, hop on a bike until the 18 min cap

L3: 25/20lb WB and 185/125lb BB
L2: 20/14lb WB and 155/105lb BB (RX)
L1: 14/10lb WB and 135/95lb BB

Athlete Notes:
-The objective today is intensity on each interval. We're looking for a minimum of 60 seconds of time on the barbell accumulating reps.
-The goal is to select a weight you know you can cycle for small sets to ideally accumulate the 32 reps within 5 rounds. This equals out to be about 6-8 reps per round at minimum. (Just a reminder that if you are going to drop, you need to grab pads).
-On your Wall Balls, it is important to ensure you select a Wall Ball weight and rep number that allows you to complete the movement unbroken or within at least 60 seconds.

Score = Time


Friday
Strength
Farmers Carry & Ring Dips

Complete 8 rounds:
45 seconds of Farmers Carry
15 second transition
45 seconds of Ring Dips
15 second transition

WOD – 5 rounds for time, 15 min cap
10 Overhead Squats
10 Toes To Bar
20 Box Jump Overs

L3: 115/75lb
L2: 95lb/65lb (RX)
L1: 75/55lb

Athlete Notes:
-The primary focus today is to complete this workout under the time cap.
-On the Overheard Squats and Toes To Bar, challenge yourself to complete the first two sets of 10 unbroken, within the remaining rounds within 2 sets maximum.
-And lastly, on the Box Jumps, this is your opportunity to make up any lost time so try your best not to let up during this movement and keep pushing the pace.

Score = Time

Monday
Skill
Handstand Push-Ups

Complete a (close to) one set max, then reduce reps to 50% and complete 6 additional sets. For those that don’t have HSPUs, use this time to work on the movement.

WOD – 3 rounds for time, 20 min cap
20 Burpee Bar Touches
30 Toes To Bar
40 Dual Dumbbell Front Rack Lunges

L3: 50/35lb
L2: 35/25lb (RX)
L1: 25/15lb and Straight Legged Raises

Athlete Notes:
-The primary objective today is to complete this workout under the time cap which will require some pacing from the start. This is a workout where we want to hold consistent round splits or perhaps even increase your effort as you work from round to round.
-The main movement you will have to scale will be the Toes To Bar. Ideally you should be aiming to complete the desired reps within 3 sets maximum each round. So pick a rep number or option that will allow for this.
-On the Dumbbell Lunges, make sure you select a load that you can complete at least 20 reps unbroken before putting the Dumbbells down.

Score = Time


Tuesday
Strength
Bench Press

Complete the following, taking a 60 second rest between sets.

3 x 3 @80%
3 x 2 @85%

WOD – 3 rounds for time, 10 min cap
15/10 Calorie Echo Bike
25 V-Ups
10 Deadlifts

Cash out: 1 mile Run

L3: 225/155lb
L2: 185/125lb (RX)
L1: 155/105lb

Athlete Notes:
-This is a very short, sharp workout today with the primary objective to complete it under the time cap.
-Be mindful of starting too fast on the Echo Bike, but you will have to keep a strong pace in order to finish on time.
-Ideally when you're looking to scale your Deadlifts, select scaling options that have you completing the desired reps within no more than 3 sets total.

Score A = WOD Time
Score B = 1 Mile Run Time


Wednesday
WOD – 4 rounds, 37 minutes
3 minutes of Rowing
1 minute of Rest
2 minutes of Wall Balls
1 minute of Rest
1 minute of KB Swings
1 minute of Rest

L3: 25/20lb WB and 70/53lb KB
L2: 20/14lb WB and 53/35lb KB (RX)
L1: 14/10lb WB and 35/26lb KB

Athlete Notes:
-Beware, it’s a trap! Even though this workout wants max reps/meters at each station, there needs to be some form of pace from the start. You will want to try and keep relatively consistent numbers from set 1 all the way to set 3.
-If you are looking for a guide, aim for 500m-750m on the Row, anywhere between 40-60 reps for Wall Balls, and about 25-30 on the Swings.

Score A = Total Row Meters
Score B = Total Wall Ball Reps
Score C = Total Burpee Reps


Thursday
Strength
Front Squat

Complete 5 sets holding at @70%-75% of your 1 rep max Front Squat:

1 Pause Front Squat
2 Front Squats
1 Pause Front Squat

Athlete Notes:
-On the pause reps, make sure you pause for a total of 2 seconds in the bottom position.
-This complex really challenges you to maintain a strong front rack position and not let your elbows drop down dramatically.

WOD – descending ladder for time, 14 min cap
18-12-9-6 of:
Power Snatches
Chest To Bar Pull-Ups

If you finish in under 10 minutes, start to climb back up the ladder.

L3: 135/95lb and 24-18-12-6 Chest To Bar Pull-Ups
L2: 115/75lb (RX)
L1: 95/65 and Kipping Pull-Ups or Band Assisted Pull-Ups

Athlete Notes:
-Looking at the reps today, it is 45 Power Snatches & 45 Chest To Bar Pull-Ups.
-On the Power Snatch, make sure you select a weight that is moderate to heavy. However, it shouldn’t be so heavy that you fail any reps or take large amounts of rest between reps.
-On your Chest To Bar Pull-Ups, make sure you scale them in a way that you are able to complete the desired reps within 3-4 sets maximum on each number. If you are scaling to Ring Rows, should you do 1.5x the reps (27-18-12-9).

Score = Time


Friday
Skill
Double Unders

If you are proficient at this movement, complete 500 Double Unders for time. If you are still working on this skill, use this time to practice.

WOD - 3 rounds, 30 minutes
Minute 1: 100m Run
Minute 2: 1 round of DT
Minute 3 & 4: 200m Run
Minute 5 & 6: 2 rounds of DT
Minute 7 & 8: 400m Run
Min 9 & 10: Rest

L3: 185/125lb
L2: 155/105lb (RX)
L1: 135/95lb

Athlete Notes:|
-It is a heavy barbell complex today. Pick a challenging weight that allows you to complete the work in the prescribed time frame.
-One round of DT = 12 Deadlifts, 9 Hang Power Cleans, and 6 Push Jerks

Score = Fastest 2 Rounds of DT Time

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

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

Monday
Strength
Back Squat

3x3 @75%
3x2 @80%
3x1 @85%

WOD – for time, 16 min cap
500/400m Row
25 Deadlifts
500/400m Row
20 Power Cleans
500/400m Row
15 Shoulder To Overhead
500/400m Row
10 Clean and Jerks

L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/75lb

Athlete Notes:
-Big focus on barbell movements today. The loading for all of these movements is moderate. Try to challenge yourself on completing these within two to three sets maximum.
-The Row in this workout will play a bigger role than you think. Try to find a pace from the start you know you will be able to sustain after the cumulative fatigue from the barbell movements.

Score = Time


Tuesday
Strength
Bench Press

Complete a 6x10 @70%-75%, resting 90 seconds between rounds.

WOD – for time, 24 min cap
50/40 Calorie Echo Bike
40 Ab Mat Sit-Ups
30 Thrusters
20 Ring Dips

1:00 minute Plank

20 Ring Dips
30 Thrusters
40 Ab Mat Sit-Ups
50/40 Calorie Echo Bike

L3: 95/65
L2: 65/45 (RX)
L1: 45/35

Athlete Notes:
-There is a lot of pressing today. However, the loading of the Thrusters should be light and one that you can move through the set of 30 quickly. Today is more about speed and not strength.
-The second set of Ring Dips will be extra difficult coming off of your 1:00 minute Plank.

Score = Time


Wednesday
Skill
Handstand Push-Ups

Complete a large set (70% of your max set) every 90 seconds for 8 rounds.

WOD – 7 min AMRAP
7 Toes To Bar
4 Bar Facing Burpees
1 Squat Clean

L3: 85%+ of your 1RM
L2: 80% of your 1RM (RX)
L1: 70% of your 1RM and Straight Legged Raises

Athlete Notes:
-Short duration workouts today. The goal is to accumulate 5+ rounds of this work.
-On your Squat Cleans make sure you select a weight that is heavy and challenging but one you know you will not miss.
-The main point in this workout is the Toes To Bar and the Bar Facing Burpees. Find a pace from the start that allows you to move from movement to movement consistently for the entire duration. There is never a point in this workout where you should feel the need to stop other than when setting up for your Squat Clean.

Score A = Total Rounds + Reps

WOD – 7 min ascending ladder (2-4-6-8-10…)
Kettlebell Suitcase Lunges
Kettlebell Swings

L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb

Athlete Notes:
-With a short ascending ladder, don’t get caught up in the early rounds but, instead, be prepared and ready for the larger volume rounds that follow.
-Keep your transitions quick and complete the movement (Lunges or Swings) unbroken each time.
-Try your best today to get into round 14+.

Score B = Total Reps


Thursday
Strength
Deadlift

Complete 4 sets of the following @80% of your 1RM
2.2.2 reps (with a 7-10 second rest between each cluster)

Athlete Notes:
-Today we are doing some 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.
-With today’s work, each set will consist of 6 reps. However, it is broken up into 3 sets of 2 reps with a 7-10 second rest between each set of 2 reps.
-Cluster sets are often used as a way to increase training volume while still using heavy weights. By breaking up the set into smaller subsets with short rest periods, you can maintain a high level of intensity throughout the set, allowing you to perform more repetitions with a heavy weight than you might be able to do in a straight set. Cluster sets can be effective for building strength, hypertrophy (muscle growth), and power.

WOD – 12 min

Part A: 5 minute AMRAP
5 Power Snatches
5 Box Jump Overs

Rest 2:00 minutes

Part B – for time, 5 min cap
30 Power Snatches
30 Box Jump Overs

L3: 115/75lb
L2: 95/65lb (RX)
L1: 75/55lb

Athlete Notes:
-The challenge with this workout today is the intensity factor.
-For Part A, the goal is to complete 5-6 rounds total. Make sure to select a weight on the barbell that allows you to cycle the 5 reps of Power Snatches unbroken each round. Use the Box Jump Overs as your "rest" to lower the heart rate and let your grip recover, so you can get straight back to work on the barbell.
-For Part B, you will need to pace the Snatches slightly differently. Consider doing quick short reps to keep the barbell moving. On the Box Jump Overs, this is the last movement of the workout, so try and go for broke to finish under the 12 minute cap.

Score = Time


Friday
WOD – 3 rounds, 39 minutes

3:00 minutes to complete:
400m Run + Max Pull-Ups in remaining time

1:00 minute rest

3:00 minutes to complete:
400m Run + Max Push-Ups in remaining time

1:00 minute rest

3:00 minutes to complete:
400m Run + Max Air Squats in remaining time

2:00 minute rest

L3: Strict Pull-Ups
L2: As Prescribed (RX)
L1: Ring Rows and/or Knee Push-Ups

Athlete Notes:
-The primary objective today are the bodyweight movements. Push yourself to accumulate as much volume as possible at each movement.
-With regards to the run, approach this slightly faster than how you would run your first mile in Murph. Ideally each 400m interval should be completed under 2:10 seconds at the most. This is to ensure some volume accumulation on the bodyweight movements. If you need to shorten the run slightly to meet this time, please do so.

Score = Total Reps