AFTER CLASS EXTRA / ACCESSORY
STRENGTH
Every 2:00 for 3 sets:
1 Bench Press
Every 2:00 for 3 sets:
3 Bench Presses
Every 2:00 for 3 sets:
5 Bench Presses
– Decrease loading as reps increase.
– The sets of 1 should be performed around 85%-100% of 1-rep max.
– The sets of 3 should be performed around 80%-90% of 1-rep max.
– The sets of 5 should be performed around 75%-85% of 1-rep max.
SKILL
5 sets:
5 handstand push-up negatives
5 single-arm DB seated strict presses/arm
:30 max handstand push-ups
– Rest 2:00 between sets.
– Maintain no less than a 2 count on the descent of the negative. You do not want your head “crashing” to the floor.
– Use a weight for the DB strict press that allows you to complete all 5 reps on each arm unbroken.
– You may perform the handstand push-ups as strict or kipping. If you can perform 15 unbroken kipping reps, you should perform strict reps in this skill work.
– Do not rest more than :10 between exercises.
STAMINA
EMOM 5:
:30 max calorie row
EMOM 5:
:40 max calorie row
EMOM 5:
:45 max calorie row
EMOM 5:
:50 max calorie row
– Score is the total calories rowed across the 20:00.
– 250/200+ total calories. Advanced athletes should push over 300 calories.
———
MONDAY:
STRENGTH
For load:
Every 1:30 for 10 sets:
3 hang power snatch
– Complete each lift at 60%+
– Look to increase loading on every set. So, each jump should be relatively small.
RX
3 rounds for time:
30 GHD sit-ups / weighted sit-ups (9/6kg)
30 power snatches (25/34 kg)
INTERMEDIATE
3 rounds for time:
30 GHD sit-ups to parallel /sit-ups
30 power snatches (20/25 kg)
BEGINNER
3 rounds for time:
20 sit-ups
20 hang power snatches (15/20 kg)
INTENDED STIMULUS
– 8:00-12:00.
– Snatches in sets of 10+.
– Significant challenge to maintain midline stability.
After class extra:
For completion:
200-m double-KB overhead carry
– Use a load that allows for 100-m or more at a time
Beginners 2 x 12/8kg
Intermediary 2 x 16/12kg
Advance @ 2 x 24/16kg
———
TUESDAY:
SKILL
Every 2:00 for 5 sets:
1-5 strict chest-to-bar pull-ups
– On the 5th set, perform as many unbroken reps as possible
Scaling Options:
Level 1 – Banded c2b (if you can perform 3+ strict pull ups)
Level 2 – strict pull ups
Level 3 – Banded/toe support pull ups
RX
3 rounds for time:
15 burpees-to-target (6″)
50 double-unders
15 burpees-to-target
50 crossovers
– Athletes may only use one jump rope.
INTERMEDIATE
3 rounds for time:
15 burpees-to-target (6″)
25 double-unders
15 burpees-to-target
25 crossovers
– Athletes may only use one jump rope.
BEGINNER
3 rounds for time:
10 burpees
50 single-unders
10 burpees
50 speed steps
INTENDED STIMULUS
– 12:00-18:00.
– Burpees in :45-1:30, double-unders in :30-1:15, crossovers in :30-1:15
– Bodyweight workout,opportunity to work skills under fatigue.
———
WEDNESDAY:
STRENGTH
7 sets for load:
1 push press + 1 push jerk + 1 split jerk
– Start around 70% of your best push press and increase loading across each
– Perform a set every 2.30
RX
AMRAP 9:
10 x Ring Dips
15 x KBS Swings (24/32 kg)
INTERMEDIATE
AMRAP 9:
7 x Ring Dips
15 x KB Swings (16/24 kg)
BEGINNER
AMRAP 9:
10 x Foot-assisted Ring Dips / Box Dips
15 x KB swings (12/16 kg)
INTENDED STIMULUS
– 5-7 rounds.
– Dips in 1-2 sets for most of the workout.
– Swings in 1-2 sets throughout the entire workout.
———
THURSDAY:
Heavy Day:
For load – on a running clock:
From 0:00-8:00:
Find a 5-rep-max Squat Clean
From 8:00-16:00:
Find a 3-rep-max Squat Clean
From 16:00-24:00:
Find a 1-rep-max Squat Clean
INTENDED STIMULUS
– Perform the sets of 5 and 3 squat cleans unbroken (touch and go).
– Build to a heavy set of 5, 3, and 1.
– Complete 3-5sets within each 8:00 window.
– Rest 1:00-3:00 between attempts
———
FRIDAY:
RX
5 rounds for time:
21-calorie Echo bike
9 deadlifts (42.5/60KG)
6 push jerks
3 squat snatches
INTERMEDIATE
5 rounds for time:
15-calorie Echo bike
9 deadlifts (35/52.5KG)
6 push jerks
3 squat snatches
BEGINNER
5 rounds for time:
12-calorie Echo bike
9 deadlifts (25/35KG)
6 push jerks
3 power snatches
Time Cap – 20mins
INTENDED STIMULUS
– 11:00-17:00.
– Bike in less than 2.00
– Deadlifts and push jerks unbroken.
———
SATURDAY:
RX
For Time – In Pairs (I person working at a time):
1000m Row / Ski
80 x Box Jumps (24/20”)
60 x Wall Balls (9/6kg)
40 x Over Rower Burpees
20 x Synchro T2B
500m Row / Ski
20 x Synchro T2B
40 x Over Row Burpees
60 x Wall Balls
80 x Box Jumps
1000m Row / Ski
Intermediate/Beginner
For Time – In Pairs (I person working at a time):
1000m Row / Ski
80 x Box Step Ups (24/20”)
60 x Wall Balls (6/4kg)
40 x Over Rower Burpees
20 x Synchro Knee Raises
500m Row / Ski
20 x Synchro Knee Raises
40 x Over Row Burpees
60 x Wall Balls
80 x Box Step Ups
1000m Row / Ski
(Time cap – 32mins)
**Synchro T2B can be scaled to 20 reps each (In own time/ I go, you go)
———
SUNDAY:
Hero WOD – ‘Havana’
Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.
While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favourite exercises were double-unders, push-ups and power cleans.
Marchini is survived by numerous friends and family members.
RX
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans @ 80kg/55kg
Intermediate:
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans @ 60/42.5kg
Beginner:
Complete as many rounds as possible in 25 minutes of:
150 single-unders
20 knee push-ups
10 power cleans @ 35/25kg
Stimulus
– 3-5 rounds
– High volume press ups – break up early into small sets
– Mod/heavy barbell – 5 sets or less, alternatively quick singles