Monday
Skill
Pistol Squats

If you are proficient at Pistol Squats, complete a 10 minute EMOM. Otherwise, use this 10 minutes to practice technique.

WOD – 5 rounds for time, 20 min cap
15/12 Calorie on Echo Bike
12 Deadlift
9 Hang Power Cleans
6 Shoulder To Overhead

L3: 155/105lb
L2: 135/95lb (RX)
L1: 95/65lb

Athlete Notes:
-This WOD is from the Rogue Invitational.
-You should target 4:00 minutes per round to complete it under the time cap, which is certainly achievable, but make sure there isn’t too much drop off from round to round.
-Be mindful of your pace on the bike. Aim to be more aggressive on the barbell and holding on for big sets there, rather than sprinting the bike portion.

Score = Time


Tuesday
Strength
Farmers Carry

Complete 7 sets (down and back), increasing Kettlebell weight every other set. If you get to the heaviest Kettlebells (124lbs), go for distance.

WOD – 14 min AMRAP
50 Double Unders
10 Push Ups
10 Pull Ups
15 Kettlebell Swings

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

Athlete Notes:
-The goal for this workout is to accumulate between 5-7 rounds.
-The overall volume of reps on each movement isn't super large which should allow you to keep sets unbroken or at least close to it. But with that in mind, be cautious about your starting pace as 14 minutes will feel like a lot longer if you start off too hot. Aim to find a pace from the beginning that can be built upon for a strong finish.

Score = Total Rounds + Reps


Wednesday
Skill
Rope Climb

For those that are experienced: 1-2 climbs every 1:30 for 7 sets
For those that are new to rope climbs: your coach will walk through technique/drills

WOD – for time, 23 min cap

30-24-18-12 of:
Calories on Rower (24-20-16-9 for female athletes)
Wall Balls

Rest 3:00 minutes

12-18-24-30 of:
Calories on Rower (24-20-16-9 for female athletes)
Single DB Box Step Ups

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

Athlete Notes:
-The goal is to complete each part in under 10 minutes. This will ensure you finish this workout under the time cap.
-This workout is very heavy on the legs. Make sure to start on the rower with a pace you can sustain and maybe potentially build upon, rather than starting fast and falling off.
-You should also keep transitions smooth and efficient between movements.

Score = Time


Thursday
WOD – 2 rounds for time, 35 min cap
400m Run
15 Toes To Bar
1 Leg Crank
1:00 Minute Accumulated Wall Sit

800m Run
15 Toes To Bar
1 Leg Crank
1:00 Minute Accumulated Wall Sit

No Levels Today

Athlete Notes:
-Today’s workout will be challenging, particularly the Leg Crank right into the Wall Sit. Use the Run as your recovery.
-Aim to complete the Toes To Bar within 3 sets maximum.
-1 Leg Crank = 20 Air Squats, 20 Lunges, 20 Jump Squats, 20 Jump Lunges. Remember to complete a full range of motion, squatting below parallel and back knee touching the ground on your lunges.

Score = Time


Friday
Strength
Strict Press

Spend 7 minutes to find a heavy double. Then drop weight by 10% and complete a 5x5.

WOD – 12 min AMRAP 
14 Alternating Dumbbell Snatches
7 Burpee Box Jump Overs

Cash out: 4 rounds of 25 Sit Ups and 1 minute Plank

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

Athlete Notes:
-The primary goal for today is to complete between 6-7 rounds.
-Challenge yourself by pushing the pace early on and seeing how you do.
-The reps are not super high on each movement which should allow you to stay mentally strong and keep moving.

Score A = Total Reps in WOD
Score B = Time to Complete Cash Out

Monday
Strength
Front Squat

6 minutes to find a heavy double. Then complete 5 more sets, adding one additional rep per set, while decreasing weight with each set. (Set 1 = 3 reps, Set 2 = 4 reps…)

WOD – 20 min ascending ladder
Renegade Row (1, 2, 3…)
Box Jump (2, 4, 6…)

After each set, complete a 200m run

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

Athlete Notes:
-It’s going to feel like a lot of running at the beginning but that will change towards the back half of the workout.
-If the 200m Run is taking significantly longer than 1 minute, decrease the distance.
-As a reminder, a Renegade Row starts in a Plank with your Dumbbells, then it’s a Dumbbell Row on the Left, Dumbbell Row on the Right, and a Push-Up.

Score = Rounds + Reps


Tuesday
WOD – for time, 30 minutes

30 Dumbbell Snatch
30 Toes To Bar
30 Second Echo Bike Sprint
30 Alternating V-ups

Rest 1 minute

30 Dumbbell Snatch
30 Single Dumbbell Goblet Squats
30 Second Echo Bike Sprint
30 Sit Ups

Rest 1 minute

30 Dumbbell Snatch
30 Ring Dips
30 Second Echo Bike Sprint
30 Alternating V-ups

Rest 1 minute

30 Dumbbell Snatch
30 Suitcase Lunge
30 Second Echo Bike Sprint
30 Sit Ups

L3: 50lb/35lb
L2: 40lb/25lb (RX)
L1: 30lb/20lb

Athlete Notes:
-Consider your dumbbell load, ideally picking a weight you can do in 1-2 sets.
-Go hard during the bike sprint, aiming for 8/6 cals on the Bike each time.
-Because this WOD is higher volume, you will see slightly lighter prescribed weight. It will also be a real challenge given all the ab work.

Score = Time


Wednesday
Skill
Handstand Push-Ups

Option 1: 14 min to work on HSPU technique
Option 2: 14 min E2MOM of consistent HSPU sets
Option 3: 10 min max HSPUs, but these must be completed in unbroken sets of 5

WOD – 20 min EMOM
Minute 1: 15/12 Calorie Row
Minute 2: 40 Seconds Max Kettlebell Swings
Minute 3: 15/12 Calorie Row
Minute 4: 40 Seconds Max Wall Balls
Minute 5: Rest

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:
-The main movements to focus on are the Kettlebell Swings & Wall Balls. Push to go unbroken or as close as possible on each of those stations to accumulate as many reps as possible.
-On the Row, the 15/12 Calories should be completed within 45-50 seconds. If you are going slower than that, decrease the Calories to 13/10.

Score = Total Kettlebell Swings & Wall Ball Reps


Thursday
Strength
Power Clean

Complete a 6x4, increasing in weight every two sets:
2 sets at 66%
2 sets at 75%
2 sets at 85%

WOD – 19 minutes

7 min AMRAP
7 Dual Dumbbell Deadlift
7 Dual Dumbbell Push Press
7 Burpee Over Dumbbell
40 Double Unders / 80 Single Unders

2:00 minute rest

5 min AMRAP
7 Dual Dumbbell Deadlift
7 Burpee Over Dumbbell
40 Double Unders / 80 Single Unders

2:00 minute rest

3 min AMRAP
7 Burpee Over Dumbbell
40 Double Unders / 80 Single Unders

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

Athlete Notes:
-Each WOD is a relatively short duration but your heartrate will spike, so the goal is to move consistently throughout each AMRAP.
-On the Dumbbell Deadlift, focus on good form. Your Dumbbell heads just need to tap the ground.
-Given the low volume, each movement should be done unbroken.

Score = Total Burpee Reps


Friday
Strength
Bench Press

Complete a 4x10, holding between 70%-75% of your 5 RM

WOD – for time, 20 min cap
400m Run
20 Pull-Ups
400m Run
20 Thrusters
400m Run
20 Overhead Squats
400m Run
20 Chest To Bar Pull-Ups
400m Run

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

Athlete Notes:
-Chipper style workout to end the week. The goal is to complete it under the time cap.
-On the runs, try to maintain a strong pace which should leave you with roughly 2:30 to complete each set of work (C2B, OH Squats, Thrusters, and C2B).
-If you want an extra challenge on the Kipping/Chest To Bar Pull-Ups, scale up to 20 Strict Pull-Ups or 10 Muscle Ups.

Score = Time

Monday
Strength
Back Squat

3x5 at 70%
2x4 at 80%
1x3 at 90%

WOD – 3 rounds for time, 15 min cap
100 Double Unders or 10/7 Calories on Echo Bike
25 Push Press*
15 Lateral Burpees Over Barbell

*Decrease Push Press weight after each round

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

Athlete Notes:
-The primary objective today is to complete this workout under the time cap.
-Look to stay smooth and consistent on the Lateral Burpees and on the Double Unders as both of these movements will raise the heart rate significantly so ensuring you manage that will be important.

Score = Time


Tuesday
Partner WOD – 36 min AMRAP

Partner A:
400m Run

Partner B:
AMRAP of
5 Cleans
10 Box Jumps
15 Sit Ups

Cash Out: 100 Bicep Curls

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

Athlete Notes:
-Partner A will run while Partner B does the work. Once Partner A returns from the run, they switch. On the AMRAP, pick up wherever your partner left off.
-They goal today is to try and accumulate as many rounds as possible.

Score = Total Number of Sit Ups


Wednesday
Strength
Deadlift

Complete a 5x3 starting at 65% of your 1RM and increasing weight with each set. Aim to finish around 85% of your 1RM.

WOD – 15 min ascending ladder (5-10-15-20…)
Toes To Bar
Calorie Row
Kipping Handstand Push-Ups

30 second rest after each round

L3: Strict Handstand Push-Ups
L2: As prescribed (RX)
L1: Straight Legged / Hanging Knee Raises

Athlete Notes:
-The movements will go quickly in the first part, however, once you reach the round of 15+, this workout will become more about how you can break the movements up and the stamina you have in your midline, shoulders & triceps. It will also become a very large Rowing workout towards the back end, so find a pace that you can sustain.
-If you need to scale the Handstand Push-Ups, do 1 Wall Walk for every 5 Handstand Push-Ups.
-And if your hands are still wrecked from the Open, sub in an ab movement for the Toes To Bar (e.g. Alternating V-Ups, Laying Leg Raise, etc).
-Today, we will do all the Toes Toe Bar on the left side of the room (side with the longer rig) and all the Handstand Push-Ups on the right side of the room (side with more wall space).

Score = Total Reps

Thursday
Strength
Ring Dips

10 min EMOM
Pick a rep count that you can maintain for the 10 minute duration

WOD A – 14 min AMRAP
14 Kettlebell Swings
14 Kettlebell Lunges

Every time you set the Kettlebell down, complete a 1:00 minute Plank

WOD B – 5 min
Ab Lab

L3: 62/44lb
L2: 53/35lb (RX)
L1: 35/26lb

Athlete Notes:
-Today’s workout will be very challenging, with the goal of setting down your Kettlebell as few times as possible. Aim to maintain a slow and steady pace throughout the AMRAP.
-On the Lunges, you can hold the Kettlebell however you’d like (e.g. goblet, suitcase, front rack, etc).

Score = WOD A’s Rounds + Reps


Friday
Strength
Power Snatch

12 min E2MOM
1 Hang Power Snatch
1 Low Hang Power Snatch (just below the knee cap)
1 Power Snatch

Starting at 60% of your 1RM and increase the load each set. You must hang on to the barbell for the Hang and Low Hang reps but you can reset for the full Power Snatch rep.

WOD – 3 rounds for time, 15 min cap
25 Wall Balls
10/7 Calorie on Echo Bike
15 Kipping Pull-Ups

Rest 1:30 minutes

If you finish before the time cap, complete max Calories on Echo Bike in the remaining time

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

Athlete Notes:
-The primary objective is to complete this workout under the time cap.
-When looking at these movements (Wall Balls, Bike, Pull-Ups), prioritize which movement you need to work on the most and put more effort into that one.
-On the Wall Balls, pick a weight that allows you to complete the reps within 2-3 sets maximum each round.
-If your hands are still wrecked from the Open, you can sub 7-10 Strict Pull-Ups or scale to Ring Rows.

Score = Time (to complete all 3 rounds)

Monday
Strength
Shoulder To Overhead

You can choose from Strict Press, Push Press, or Push Jerk today. Complete a 6x6 at 70%-75% of your 1RM.

WOD – 16 min AMRAP
5 Back Squats
10 Box Jumps
1-2 Rope Climbs
10/7 Calories on Echo Bike

L3: 80% of your 1RM
L2: 70% of your 1RM (RX)
L1: 60% of your 1RM

Athlete Notes:
-Today is a great day to consider using a slightly higher box than normal. And if you really want to push it, go considerably higher and do Box Get Overs.
-Don’t be afraid to push yourself on the Back Squat today. It should feel heavy, but just remember the volume is low.
-Consider the Bike your recovery before going back to the Squats, but still be vigilant to keep a steady pace here.
-You should aim to get between 5 to 7 rounds over the 16 minute duration.

Score = Rounds + Reps


Tuesday
Strength
Single Leg Romanian Deadlift

Complete a 5x7 on each leg with a single Kettlebell or Dumbbell. Self-directed loaded today.

WOD – 16 minutes

4 minute AMRAP
5 Power Snatches
9 Pull-Ups

Rest 2:00 minutes and increase weight

4 minute AMRAP
3 Power Snatches
6 Chest To Bar Pull-Ups

Rest 2:00 minutes and increase weight

4 minute AMRAP
1 Power Snatch
3 Bar Muscle-Ups

L3: 115/75lb, 135/95lb, and 155/105lb
L2: 75/55lb, 95/65lb, and 115/75lb (RX)
L1: 55/35lb, 75/55lb, and 95/65lb

Athlete Notes:
-Today is a great skill / capacity workout. The focus is to accumulate as many reps as possible in each AMRAP.
-You'll notice the loading of the Power Snatches is on the heavier side, however, the volume is low on all sets so the goal should be to work through those reps at a consistent pace. (Reminder, if you need to drop today, make sure you grab pads.)
-For the gymnastics work, ideally you should be scaling those reps to complete the volume each round either unbroken or within two sets maximum. The intent is that each round is a slightly harder version of the prior. Feel free to scale this movement as needed to achieve this. It may mean you start with something other than Pull-Ups and work up to that. Scaling options include: Ring Rows, Elevated Ring Rows, Jumping Pull-Ups, and Band Assisted Pull-Ups.

Score = Total Reps


Wednesday
Conditioning
Rowing Intervals

16 min AMRAP
20/14 Calorie Row Sprint

Rest 2:00 after each sprint

WOD – descending ladder for time, 12 min cap

10-9-8-7-6-5-4-3-2-1 of:
Power Cleans
Strict Handstand Push-Ups

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

Athlete Notes:
-Classic weightlifting and gymnastics couplet today. The primary objective of this workout is to complete it under the time cap. And the secondary objective today is focusing on the Strict Handstand Push-Ups.
-Select a Barbell weight you can hold quick singles on, doing touch and go reps in the later rounds.
-For the Strict Handstand Push-Ups, scale these to ensure they're challenging but also sustainable. You can look to reduce the volume, reduce the range of motion (use a pad), or change the movement itself to ensure you're progressing your capacity in this skill (such as Kipping Handstand Push-Ups or Box Pike Handstand Push-Ups).

Score = Time

Thursday
WOD – 32 min E2MOM
200m Run
30 Back Rack Walking Lunges
200m Run
40 Russian Kettlebell Swings

Straight into…

Accessory Work – 3 rounds
1:00 Side Plank Hold (switch sides at 0:30)
1:00 Hollow Hold
1:00 V-Ups
1:00 Alternating Dumbbell Bicep Curls

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

Athlete Notes:
-Today’s workout is intended to be whatever you want to make it. If you want to take it easy today to save yourself for tomorrow’s Open WOD, do that. And if you want to push hard and really challenge yourself, have at it!

No Score Today


Friday
CrossFit Open WOD 24.3

Monday
Strength
Ring Dips

8 min EMOM
Pick a rep count that can maintain throughout the 8 minutes

WOD – for time, 14 min cap
21 Thrusters
21 Front Rack Lunges
100 Double Unders / 200 Single Unders
15 Thrusters
15 Front Rack Lunges
100 Double Unders / 200 Single Unders
9 Thrusters
9 Front Rack Lunges
100 Double Unders / 200 Single Unders

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

Athlete Notes:
-Challenging triplet workout today. The primary objective is to complete this workout under the time cap.
-Aim to do the barbell movements unbroken.

Score = Time


Tuesday
Strength
Snatch

Complete 5 sets of the following:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

If Snatch is still a new movement for you, you can use this time to work on form/technique.

WOD – for time, 24 min cap
1200m Run
90 Russian Kettlebell Swings
60 Pull-Ups

Partition work as needed.

L3: 80/62lb
L2: 70/53lb (RX)
L1: 53/35lb

Athlete Notes:
-This workout is very similar to Helen, however you can complete it as you see fit. Develop your own plan of attack suitable for your strengths.
-Given we have a fair amount of overhead work this week, today will be Russian Kettlebell Swings instead of American. Pick a weight that allows you to complete 15 reps unbroken in each set.
-On the Pull-Ups, aim to break these up in a way that you aren’t putting undo strain on your hands. We are in the midst of the Open, now is not the time to rip. Don’t be afraid to adjust these to Ring Rows to save your hands.

Score = Time


Wednesday
Strength
Deadlift                   

Complete a 5x5, taking ample rest between sets. Self-directed loading today but consider going lighter in lieu of the Open WOD on Friday.

WOD – 4 rounds

3 min AMRAP
9 Wall Balls
7 Lateral Box Jump Overs
5 Clean and Jerks

Rest 1:30 minutes between rounds.

L3: 25/20lb and 135/95lb
L2: 20/14lb and 115/75lb (RX)
L1: 14/10lb and 95/65lb

Athlete Notes:
-The goal is to accumulate 2-3 rounds each AMRAP. The reps are small which means your movement needs to be efficient and your transitions must be quick. Focus on trying to get to the next movement and start working right away.
-The Wall Balls should be a weight you can complete unbroken and the Clean and Jerks should be completed in 2 sets maximum.
-Remember to continue on from where you left off each round.

Score = Total Reps


Thursday
WOD – 8 rounds, 32 min
40 seconds Max Shuttle Sprints
20 seconds Rest
40 seconds Max Burpees
20 seconds Rest
40 seconds Max Calorie Row
20 seconds Rest
40 seconds Max Calorie Bike
20 seconds Rest

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

Athlete Notes:
-Hyrox inspired interval workout today. Measure your performance by counting your reps each round, with the goal of keeping those reps as consistent as possible for the duration of the workout.
-On the Shuttle Sprints, focus on efficient turns.

Score = Total Reps (Calorie = 1 rep, one shuttle sprint down = 1 rep)

Friday
CrossFit Open WOD 24.2