Monday
Strength
Power Snatch

Complete the following, taking ample rest between sets, with a strong focus on quality form today:
3x5 at 60%
3x3 at 70%

WOD – for time, 17 min cap
25 Burpees
15 Box Jump Overs
5 Power Cleans
12 Box Jump Overs
4 Power Cleans
9 Box Jump Overs
3 Power Cleans
25 Burpees
3 Power Cleans
9 Box Jump Overs
4 Power Cleans
12 Box Jump Overs
5 Power Cleans
15 Box Jump Overs
25 Burpees

Cash Out: 6 minutes to find a heavy Squat Clean for 2 reps

L3: 185/125lb
L2: 155/105lb (RX)
L1: 115/75lb

Athlete Notes:
-The primary goal is to complete it under the time cap.
-Try and select a load on the barbell that is challenging but one you can potentially complete touch and go reps on.
-Don't get caught up on sprinting the burpees, keep a steady pace here while saving some energy in the tank for the back end sets.

Score A = Time
Score B = 2 Rep Max Weight


Tuesday
Strength
Ring Dips

8 minute EMOM
Pick a number of reps that you can sustain for the entire 8 minutes. If you don’t have your ring dips,

WOD – 14 min AMRAP
50 Double Unders / 100 Single Unders
Dual Dumbbell Front Rack Lunges (6, 12, 18, 24…)

L3: 50/35lb
L2: 35/25lb(RX)
L1: 25/15lb

Athlete Notes:
-This workout is intended to be a somewhat short, intense effort with little thinking required, just keep moving.
-The focus today is that single leg stamina development paired with the cardio element of the Double Under.

Score = Total Lunges Completed

Accessories Work
5 x 10 Rear Delt Flys
5 x 10 Kettlebell Gorilla Rows
5 x 10 Kneeling Dual Dumbbell Hammer Curls

Use a moderate weight for this work.


Wednesday
Strength
Deadlift

1 x 5 @75%
1 x 4 @80%
2 x 3 @85%
2 x 2 @90%

WOD – for time, 18 min cap
20 Toes To Bar
40 Back Squats
20 Toes To Bar
40 Push Press
20 Toes To Bar
40 Thruster
20 Toes To Bar

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

Athlete Notes:
-The primary objective today is to complete this workout in under the time cap.
-The Toes To Bar volume is high (80 reps) but with large chunks of rest between sets so this is a good day to potentially up the difficulty of your scaling.
-In regards to your barbell movements, select a load that you can complete a minimum of 10 reps at a time before needing to set the barbell down. The weights are on the lighter side but 40 reps per movement is still significant volume to work through, so make sure you have a break up plan prepared for each movement.

Score = Time


Thursday
Skill
Handstand Push-Ups

15 minutes to practice

Today is not about volume, rather it’s about progressing in your movement. Try to challenge yourself to practice the next progression. For example, if you typically use 2 mats, try small sets with 1 mat. If you don’t use any mats, try a deficit HSPU. If you can do 4-5 kipping HSPUs, try strict HPSUs with a couple mats.

WOD – 4 rounds, 15 min

3:00 min rounds with a 1:00 rest between rounds

Rounds 1 & 3:
15/12 Calorie Row
15 Abmat Sit-Ups
Max Kettlebell Swings in remaining time

Rounds 2 & 4:
15/12 Calorie Row
15 Kettlebell Swings
Max Abmat Sit-Ups in remaining time

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

Athlete Notes:
-Today’s focus is on maintaining high intensity on each interval to accumulate as many reps of Kettlebell Sings/Sit-Ups as possible.
-On the Row, keep a strong drive with a full hip extension into the pull and a smooth recovery back.

Score A = Total Max KB Swings
Score B = Total Max Sit-Ups


Friday
WOD – 40 min

0:00-15:00 – 15 min AMRAP
200m Run
6 Skeleton Rows directly into 6 Renegade Rows

15:00-20:00
Calories on Bike (alternate between 1 min at moderate pace and 1 min at fast pace)

20:00-35:00 – 15 min AMRAP
200m Run
12 Alternating Dumbbell Snatches

35:00-40:00
Max Calories on Bike

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

Athlete Notes:
-Long WOD today with a decent amount of Running. On the Run, pick a pace that you can maintain for the entire AMRAP duration.
-The Row movements and Snatches should ideally be done unbroken in the beginning of the AMRAP, and landing at 2 sets maximum toward the tail end of the AMRAP.
-When it comes to the Bike work, try to challenge yourself. This will require some discipline as 5 minutes on the Bike can be a long time and it’s easy to let your pace slip.

Score = Total Cals on Bike

Monday
Strength
Bench Press

Complete the following:
5 reps at 70%
5 reps at 75%
4 reps at 80%
4 reps at 80%
3 reps at 85%

WOD – 3 rounds, 21 minutes

7:00 minutes to complete:
120 Double Unders / 200 Single Unders
40 Med Ball Sit-Ups*
40 Wall Balls

*Round 2: complete 50 Alternating V-Ups, Round 3 complete 60 Russian Twists with a Plate

L3: 25/20lb
L2: 20/14lb (RX)
L1: 14/10lb

Athlete Notes:
-The primary focus is to get you comfortable in these movements when presented with larger sets.
-Ideally you would have about 45 seconds of rest in the first round  and that should put you in a good spot for sets 2 and 3.
-On the core work, focus on smooth and controlled reps. Try to complete this work unbroken each round.
-Remember to bring your rope today!

Score = Slowest Round Time


Tuesday
Strength
Back Squat

Complete a 5x5 at 70%-75%. The first two reps should have a 3 second pause in the bottom, the last three reps will be completed at a normal pace.

WOD – 16 min of Tabata (20 seconds on/10 seconds off)
Calories on Bike
Push Press
Calories on Rower
Kettlebell Swings

L3: 115/75lb BB and 70/53lb KB
L2: 95/65lb BB and 53/35lb KB (RX)
L1: 65/45lb BB and 35/26lb KB

Athlete Notes:
-Each Tabata round lasts 4 minutes or 8 intervals of 20 seconds on / 10 seconds off. The intent is to push your efforts to the limit during each 20 second interval.
-You will complete 4 minutes of each movement before moving to the next.
-Today’s focus is to go hard each and every time. If you are doing this right, it will be both physically and mentally challenging. For each movement, count your reps/calories in the first 20 seconds and try to stay within 70% of that number for the remaining 7 intervals.

Score = Reps (each calorie on Row/Bike counts as 1 rep)


Wednesday
Skill
Toes To Bar

Option 1: 8 minutes to complete 80 TTB
Option 2: 8 minute to practice max sets (complete a max set, rest 1 minute, then go again)
Option 3: Use this time to practice (you can scale to Straight Legged Raises or Hanging Knee Raises if needed)

WOD – for time, 18 min cap
5 Clean and Jerks @ 60%
10 Lateral Burpees Over Barbell
5 Clean and Jerks @ 65%
10 Lateral Burpees Over Barbell
5 Clean and Jerks @ 70%
10 Lateral Burpees Over Barbell
5 Clean and Jerks @ 75%
10 Lateral Burpees Over Barbell
5 Clean and Jerks @ 80%
10 Lateral Burpees Over Barbell
5 Clean and Jerks @ 85%

No levels today, prescribed weights are based on your 1RM.

Athlete Notes:
-The primary focus here is the Clean and Jerks. This workout is a fractured Grace with a challenge of cycling the heavier barbell under fatigue from the burpees.
-Today we're working off percentages so it is more specific to you and your 1RM rep max.
-The 18 minute time cap should be generous enough to allow you to challenge yourself with the loading of the barbell. Keep in mind, we still want to prioritize good efficient form through these reps even in the later rounds.

Score = Ending Clean and Jerk Weight


Thursday
WOD – for time, 38 min cap
1000m Run
100 Box Step-Ups
10 Front Squats
800m Run
80 Box Step-Ups
10 Front Squats
600m Run
60 Box Step-Ups
10 Front Squats
400m Run
40 Box Step-Ups
10 Front Squats
200m Run
20 Box Step-Ups
10 Front Squats

L3: 225/155lb and 24/20"
L2: 185/125lb and 24/20" (RX)
L1: 155/105lb and 20/18"

Athlete Notes:
-Long duration WOD today. This workout takes inspiration from CrossFit.Com.
-The main focal point is going to be the Front Squats. That weight for 10 reps should be quite challenging, ideally it should be around 70% of your 1RM.
-With the Run & Box Step-Ups, try to push the pace on these movements as they are simpler in nature and you can afford to put the pedal down.

Score = Time


Friday
Conditioning

16 min AMRAP with a partner (YGIG):
200m Med Ball Run
400m Run

WOD – for time, 20 min cap

Part A:
Deadlifts (12-9-6)
Kipping Handstand Push-Ups (24-18-12)

Rest 5:00 minutes and decrease weight

Part B:
Deadlifts (24-18-12)
Strict Handstand Push-Ups (12-9-6)

L3: 275/185lb and 155/105lb
L2: 225/155lb and 135/95lb (RX)
L1: 185/125lb and 95/65lb

Athlete Notes:
-Big spin off the Classic Workout Diane today.
-The goal is to complete both parts under the 20 minute time cap. This leaves you with around 7:30 minutes at each part, factoring in the 5:00 minute rest.
-The Deadlift load starts heavy in Part A & finishes light in Part B. Be smart with how you break your sets up and move with good technique through all of the sets. Ideally you should be aiming for no more than 3 sets on all rounds of Deadlifts.
-The Handstand Push-Ups will be the crux of the workout and the movement most people will need to scale. Be smart with what option you pick and keep in mind that you should be looking to complete each set in 4-5 sets maximum. Small sets with a short rest break each time is the key.
-Scaling can be reducing the rep count, or switching to Box Pike Handstand Push-Ups, Hand Release Push-Ups, or Dual Dumbbell Seated Strict Press.

Score = Time

Monday
Skill
Double Unders

If you are proficient, complete 400 DUs for time (10 min cap). If you are still working on this skill, use this time to practice.

WOD – for time, 30 min cap
100 Thrusters

EMOM (starting at 0:00): 5 Burpees

L3: 135/95lb (RX)
L2: 95/65lb
L1: 75/55lb

Athlete Notes:
-Today we have one of the toughest CrossFit Hero WOD’s called “Kalsu”. This will be just as much a mental challenge as it is a physical one.
-It is not the day to go heavy, especially if this is your first time doing “Kalsu”. Choose a weight that will allow you to complete this somewhere in the 20-30 minute timeframe. The prescribed weight is 135/95lb, which we listed as Level 3 today, instead of the typical Level 2.
-Here are a few tips as you think about how you’ll approach the work: (1) before you start, pick the number of Thruster reps you want to do each minute, (2) try to put the barbell down 5-10 seconds before the start of the next minute, and (3) don’t go out of the gate too fast, you will burn yourself out very quickly.
-Remember to bring your jump rope for Double Unders skill work.

Score = Time


Tuesday
WOD – for time, 35 min cap

42-30-18 of Russian Kettlebell Swings
200m Run after each set

42-30-18 of Sit Ups
200m Run after each set

42-30-18 of Suitcase Lunges
200m Run after each set

21-15-9 of Pull-Ups
200m Run after each set

L3: 80/62lb KB and 70/55lb DB
L2: 70/53lb KB and 50/35lb DB (RX)
L1: 53/35lb KB and 35/25lb DB

Athlete Notes:
-There is a sneaky amount of Running today. The goal is to maintain a similar pace throughout the workout, especially in the back half of the WOD.
-With the exception of the Pull-Ups, you should try to complete the remaining movements unbroken. While 42 reps is a lot, this is doable with these movements.
-For the Pull-Ups, scale these as needed so you are completing the set of 21 in 3-4 sets maximum. Today, you can choose to reduce the reps slightly, or scale to Band Assisted Pull-Ups or Ring Rows.
-The Suitcase Lunges use one dumbbell, so be sure to alternate sides halfway through.

Score = Time


Wednesday
Strength
Bench Press

1 x 9 reps @70%
1 x 7 reps @75%
1 x 5 reps @80%
2 x 3 reps @85%
3 x 1 rep @90%

WOD – descending ladder for time, 12 min cap

27-21-15-9 of:
Calorie Row
Hang Power Snatches

L3: 115/75
L2: 95/65lb (RX)
L1: 65/45lb

Athlete Notes:
-It’s a short and sharp workout today. The primary goal is intensity and pushing yourself to complete this workout in under the time cap.
-When thinking about the weight, adjust the load of the barbell and cycle it for big sets. Ideally it is a weight you could complete the desired reps within 3 sets maximum.
-For the Row, women can complete 21-15-9-6 calories.

Score = Time


Thursday
Strength
Bulgarian Split Squat

Complete 8x6 on each leg. You can choose to use a Kettlebell or Dumbbell today.

Partner WOD – for time, 28 min cap
150/100 Calories on Echo Bike
100 Deadlifts
50 Wall Walks

L3: 255/175lb
L2: 225/155lb (RX)
L1: 185/125lb

Athlete Notes:
-Today is a YGIG-style partner WOD. One partner will work, while the other partner rests, and then you switch.
-Feel free to break this work up however you would like but for an extra challenge, try going straight through.
-In terms of how to tackle this high-rep workout, we would recommend switching off frequently, so you are tackling a smaller number of reps/calories in each spurt but at a high intensity.
-If you are a mixed pair team, you will be completing 125 Calories on the Echo Bike.

Score = Time


Friday
Strength
Strict Press

Complete a 6x5 increasing weight every two sets. No percentages are provided today, use this as an opportunity to focus on how you feel with each lift and adjust accordingly.

WOD – 3 rounds, 15 min cap

1 minute AMRAP
10 Power Cleans
Max Box Jump Overs in remaining time

Rest 1:00 minute

1 minute AMRAP
10 Dual Dumbbell Box Step Overs
Max Box Jump Overs in remaining time

Rest 2:00 minutes

L3: 135/95lb BB and 50/35lb DB
L2: 95/65lb BB and 35/25lb DB (RX)
L1: 75/55lb BB and 25/15lb DB

Athlete Notes:
-Focus on intensity through the first two movements and then moving with smooth speed on the Jump Overs. Both movements, Power Cleans and Step Overs, will take up most of the minute so you’ll need to get straight to work once you hit the Jump Overs.
-If the 10 reps of Power Cleans/Step Overs are taking too long, consider reducing the reps down to 7.

Score = Box Jump Overs

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

Monday
Skill
Rope Climbs

Complete 7 Rope Climbs followed by a 30 second Wall Sit after each one, taking rest as needed. If you are advanced, consider trying a few Legless Rope Climbs. And if you are new to Rope Climbs, use this time to practice technique. 

WOD – for time, 18 min cap
100 Double Unders
50 Alternating Dumbbell Hang Power Snatches
100 Double Unders
100 Wall Balls
100 Double Unders
50 Alternating Dumbbell Hang Clean and Jerks
100 Double Unders

L3: 70/50lb DB and 25/20lb WB
L2: 50/35lb DB and 20/14lb WB (RX)
L1: 35/25lb DB and 14/10lb WB

Athlete Notes:
-The primary goal for today is to complete this workout in under 18 minutes, but it would be great if you can push to finish closer to 16 minutes.
-It is a large amount of reps at each movement, so factor that into your approach for this workout and how you could potentially break up your sets.
-On the Dumbbell movements, aim to complete the 50 reps within 3 sets maximum. And on the Wall Balls, aim to accumulate the 100 reps within 5 sets maximum. This might mean going a little lighter than normal.
-If you are not proficient at Double Unders, you can scale to Single Unders at 1.5x the rep count.

Score = Time


Tuesday
Strength
Push Press

Complete the following:
3 x 3 @70%
3 x 2 @75%
3 x 1 @80%
1 x 1 @85%

WOD – 4 rounds for time, 17 min cap
400m Run
20 Deadlifts
10 Strict Ring Dips

L3: 155/105lb
L2: 135/95lb (RX)
L1: 115/80lb and Band Assisted Ring Dips

Athlete Notes:
-The primary objective today is to complete this workout under the time cap.
-Be conscious of your run pace and trying to sustain a similar pace round to round.
-On the Deadlifts, that load is definitely one that is very light however, the challenge will be on maintaining efficient and smooth reps each round.
-And for the Strict Ring Dips, scale this movement to ensure you can complete the 10 reps within 2 sets maximum.

Score = Time


Wednesday
Strength
Back Squat

Complete a 6x3 @80%-85%

WOD – 20 min EMOM
Minute 1: 10 Dual Dumbbell Box Step-Ups
Minute 2: 10 Kipping Handstand Push-Ups
Minute 3: 20/16 Calorie Row
Minute 4: Rest

L3: 50/35lb, 15 HSPUs, 24/20 Calorie Row
L2: 35/25lb, 10 HSPUs (RX)
L1: 25/15lb, 3 Wall Walks, 15/12 Calorie Row

Athlete Notes:
-The goal of this workout is skill & technique. Within each minute the volume of reps should be manageable to complete but it does get increasingly difficult as the rounds progress.
-Use today as an opportunity to work on movement quality and to develop your Handstand Push-Ups under fatigue. In doing this, you can challenge yourself by reducing the volume down or by the scaling as needed.
-This should feel like a 7/10 effort workout.


Score = Slowest Time on Rower


Thursday
WOD – for time, 40 min cap
150/100 Calorie Echo Bike
100 Kettlebell Swings
100 Med Ball Sit Ups
100 Push-Ups

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

Athlete Notes:
-You can break this work up any way you would like, but for a challenge try to go straight through the work.
-On the Med Ball Sit Up, you can either bring the ball over head or keep it at your chest the whole time.
-The Calories on Echo Bike will be the longest portion of this work. Try to maintain a steady pace throughout the 150/100 Calorie duration.

Score = Time


Friday
Strength
Back Rack Lunges

Complete a 4x12, increasing weight each round

WOD – 16 minute ascending ladder

Part A: 4 min ascending ladder (1-2-3-4-5-6…)
Overhead Squats
Toes To Bar

Rest 2:00 minutes and increase weight

Part B: 4 min ascending ladder (1-2-3-4-5-6…)
Overhead Squats
Pull-Ups

Rest 2:00 minutes and increase weight

Part C: 4 min ascending ladder (1-2-3-4-5-6…)
Overhead Squats
Chest To Bar Pull-Ups

L3: 95/65lb, 115/75lb, 135/95lb
L2: 75/55lb, 95/65lb, 115/75lb (RX)
L1: 55/45lb, 75/55lb, 95/65lb

Athlete Notes:
-Today is a bit of a skill/strength-based workout.
-The goal is to try and hold on for unbroken sets as long as possible. As we progress through the AMRAPs and fatigue and loading increase, the less reps you will accumulate.
-It will also be important to pick scaling options on both movements that will allow you to keep moving. The volume is on the lower side so don't be shy to challenge yourself but ensure it is done safely.

Score = Total Reps