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OPEN GYM STRENGTH / AFTER CLASS EXTRA

STRENGTH I
For Load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week three of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.

STRENGTH II
Bench press
1-1-1-1-1-1-1
– Last set should be the heaviest set.
– Welcome to week three of our Strength II cycle where we will continue to bench press for four weeks.
– Find a heavy 1-rep bench press for the day.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.

STRENGTH III
5 sets:
50-ft front rack walking lunge
– Start on the lighter side and increase across as many sets as possible using the heaviest weight possible to safely perform the 50-ft effort.
– Rest 2-3 minutes between attempts.
– Challenge yourself by experimenting with different objects (i.e. dumbbells, kettlebells, a barbell, a sandbag, D-ball, etc.).

SKILL I
3 sets:
10 skin the cats (on rings)
:30 plank hold (on hands)
10 strict ring dips
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
– Watch the skin-the-cat progression if you are unfamiliar with the movement.
– Scale the ring dips by placing one or two feet on the ground to help assist the movement.

STAMINA I
EMOM 20:
4/5-calorie Echo Bike + 5 burpee box jump-overs (20/24 in)
– Perform both movements within each minute and have some time to rest before starting the next round.
– Aim for at least 15 seconds of rest before starting the next minute. Reduce the calories and/or burpee box jump-overs if needed.
– Echo Bike substitution: Same calories on an Assault Bike, C2 Bike, row, Ski-erg

MONDAY

RX
EMOM 20:
Odd min | 5 Front squats
Even min | 5 Bar muscle-ups

INTERMEDIATE
EMOM 20:
Odd min | 5 Front squats
Even min | 5 Jumping muscle-ups or 5 x C2B/Pull Ups + 5 x Box Dips

BEGINNER
EMOM 20:
Odd min | 3 front squats
Even min | 5 x Ring Rows + 5 x Box Dips

INTENDED STIMULUS
-Moderate-to-heavy front squats and high-skill upper body stamina.
-65-75% of 1rm (if need to can build over EMOM – but 5 reps unbroken
-Complete reps of each movement in less than :45 each round.
-Front squats from the ground if possible .

TUESDAY

SKILL WORK
Pre-workout:
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest

RX
For time:
100 double-unders
50 alternating dumbbell snatches (22.5/15kg)
100 double-unders

INTERMEDIATE
For time:
2:00 double-unders
50 alternating dumbbell snatches (15/10kg)
2:00 double-unders
– If you hit 100 double-unders before 2:00, move on to the dumbbell snatches.

BEGINNER
For time:
100 single-unders
50 alternating dumbbell snatches (10/7.5kg)
100 single-unders

INTENDED STIMULUS
-10:00 or less (Time Cap 12:00)
-Quick sprint workout.
-Each set of double-unders in 3:00 or less.
-Dumbbell load that allows at least 10 unbroken dumbbell snatches at a time.

WEDNESDAY

STRENGTH:
On a 12:00 clock:
Build to a heavy 1-rep power snatch + overhead squat

RX
10 rounds for time:
4 deadlifts (70/47.5kg)
3 hang power snatches
2 overhead squats

INTERMEDIATE
10 rounds for time:
4 deadlifts (52.5/35kg)
3 hang power snatches
2 overhead squats

BEGINNER
10 rounds for time:
4 deadlifts (20/15kg)
3 hang power snatches
2 overhead squats

INTENDED STIMULUS
-Less than 10:00 (Time Cap 12:00)
-Moderate barbell loading that allows for at least 2 unbroken rounds.
– Balanced challenge of metabolic and muscular fatigue

.—

THURSDAY

RX
5 rounds for time:
8 handstand push-ups
8 alternating front rack lunges (52.5/35kg)
8 push press (52.5/35kg)
400-m run

INTERMEDIATE
5 rounds for time:
8 pike push-ups
8 alternating front rack lunges (42.5/30kg)
8 push presses (42.5/30kg)
400/300-m run

BEGINNER
5 rounds for time:
8 push ups
8 alternating front rack lunges (20/15kg)
8 push presses (20/15kg)
200-m run

Post WOD – Midline
EMOM 6:
Min. 1 | 40 seconds Gymnastic plank
Min. 2 | 40 seconds Russian KB Swings

INTENDED STIMULUS
-15:00-20:00 (Time Cap 22mins)
-Handstand push-ups in 1-2 sets.
-Unbroken front rack lunges every round.
-Large if not unbroken sets of lunges and push presses.
-Runs in 2:30 or less each round.

FRIDAY

SKILL:
Kipping Pull Ups / Jumping Pull Ups (Bar 6” above head)
– 1 set of max unbroken reps
Then
– EMOM x 8
a. Pull Ups @ 40-50% of Max set (20-30 seconds work)
or
b. Beat Swings 10-12 reps

RX
AMRAP 10:
2-4-6-8…
Box jump-overs (20/24 in)
100-ft DB farmers carry (30/22.5kg)
– Use two DBs.
– Step down from the box.

INTERMEDIATE
AMRAP 10:
2-4-6-8…
Box jump-overs (20/24 in)
100-ft DB farmers carry (22.5/15kg_
– Use two DBs.
– Step down from the box.

BEGINNER
AMRAP 10:
2-4-6-8…
Box step-overs (12/20 in)
100-ft DB farmers carry (15/10kg))
– Use two DBs.
– Step down from the box.

INTENDED STIMULUS
-Get to the round of 16+; advanced athletes get to the round of 20+.
-10 box jump-overs in :45 or less.
-Farmers carries in no more than 2 sets every round.

SATURDAY

RX
For time with a partner:
60 synchronized AbMat sit-ups
120 calories
60 toes-to-bars
80 calories
60 Slam Balls
60 calories
60 synchronised AbMat sit -ups
– Use any machine for calories.

INTERMEDIATE
For time with a partner:
60 synchronized AbMat sit-ups
100 calories
60 knee to elbows
70 calories
60 Slam Balls
40 calories
60 synchronised AbMat sit -ups
– Use any machine for calories.

BEGINNER
For time with a partner:
40 synchronized AbMat sit-ups
80 calories
60 Laying toes to bar
60 calories
60 Slam Balls
40 calories
40 synchronised AbMat sit -ups
– Use any machine for calories.

INTENDED STIMULUS
-24:00-28:00.
-Athlete’s choice of machine for calories.
-Sit-ups, toes-to-bars, and slam balls – each movement in under 3:00.
-First set of calories in under 8:00.

GYMNASTICS = Handstand Hold and Handstand Walking

SUNDAY

HERO WOD ‘DORK’

Dedicated to Boston firefighter Michael “Dork” Kennedy, 33, of Boston, Massachusetts, who died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.
He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

RX
6 ROUNDS FOR TIME:
60 Double Unders
30 Kettlebell Swings (24/16kg)
15 BURPEES

INTERMEDIATE
6 ROUNDS FOR TIME:
1:00 Double Unders
30 Kettlebell Swings (16/12kg)
15 Burpees

BEGINNER
6 ROUNDS FOR TIME:
60 Single Unders
30 Kettlebell Swings (12/8kg)
10 BURPEES

INTENDED STIMULUS
– Aim to complete the workout in less than 25 minutes.
-Cap Double Unders @ 1:20
– KB Swings in 2-3 sets or less

BARBELL = Clean and Jerks