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After Class / Open Gym Extra:

STRENGTH I

Every 4:00 for 5 sets:

100-ft sandbag bearhug carry (50/30kg)
5 front squats

– Rest as needed between movements.
– Complete each set of front squats at 60% or greater of your 1-rep max.

SKILL I

5 sets:

5 false grip ring pull-ups
:10 ring dip hold (top of dip)
:10 ring dip hold (bottom of dip)

– Rest as needed between movements and sets.

SKILL II

Burgener warm-up – snatch

3 sets:

10 dip-drive
10 dip-drive shrug
10 dip-drive shrug elbows high and outside
10 muscle snatch
10 overhead squats
10 hang power snatch
10 power snatch

– Rest as needed between movements and sets.
– Focus on hitting positions over increasing load.
– Begin first set with a PVC.

STAMINA I

5 rounds for time:

1,000/800-m bike

– Rest 2:00 between rounds

——

Monday:

A.

Skill / Strength

Build up to a 2-Rep Power Clean

B.

Metcon

AMRAP 15:

1 Deadlift @125/85 kg

25 Single Unders

2 Deadlifts

50 Single Unders

3 Deadlifts

75 Single Unders

4 Deadlifts

100 Single Unders
– Continue adding one rep to the deadlifts and 25 to the single unders after each round.

Intermediate

AMRAP 15:
1 Deadlift @85/55kg

25 Single Unders

2 Deadlifts

50 Single Unders

3 Deadlifts

75 Single Unders

4 Deadlifts

100 Single Unders
– Continue adding one rep to the deadlifts and 25 to the single unders after each round.

Beginner

AMRAP 15:

1 Deadlift @42.5/30kg

25 Single Unders

2 Deadlifts

50 Single Unders

3 Deadlifts

75 Single Unders

4 Deadlifts

100 Single Unders
– Continue adding one rep to the deadlifts and 25 to the single unders after each round.

Stimulus:
– Aim to complete the round of 10 deadlifts.
– Split the single unders up as needed, focus on consistency and moderate the pace as you fatigue.
– Lift a heavier bar for high volume.

——

Tuesday:

A.

Metcon

Rx

For Time:

50-35-20

Wall balls @9/6kg

Pull-ups

Intermediate

For Time:

50-35-20

Wall balls @6/4kg

Pull-ups / Jumping Pull-ups

Beginner

For Time:

30-20-10

Wall balls @4/3kg

Jumping Pull-ups

Stimulus:
– Aim to finish the workout between 10:00-15:00.
– More advanced athletes should push as close to 10:00 as possible.
– Unbroken or very large sets of wall balls.
– Develop a better understanding of your pull-up stamina and capacity.

B.

Post-Workout Skill


Accumulate:


Rx
50 Alt Single-Leg Toes-To-Bars / Rings

Intermediate
50 Alt Single Leg V-Ups

Beginner
50 Banded Pipe Lat Lowers

——

Wednesday:

Heavy Day

A.

Skill / Strength

8 Sets for Reps:

:20 Alternating Single DB Clean and Jerk

– Rest :10

B.

Strength

7 Sets For Load:

1 Thruster / Push Press / Push Jerk / Split Jerk

Stimulus:
– One set every 3:00.
– Limited to heaviest push press.
– 80%+ of best push press on each set.
– High complexity and load across multiple movements.

——

Thursday:

A.

Pre-Workout

Focus on Skill & Technique for the WOD

B.

Metcon

Rx

2 Rounds For Time:

50 GHD / Weighted Sit-ups

60 Barbell Good Mornings @20/15

70 Alt Pistols

Intermediate

2 Rounds For Time:

30 Weighted Sit-ups

40 Banded Good Mornings

50 Scaled Pistols

Beginner

2 Rounds For Time:

40 Sit-ups

50 Good mornings

60 Goblet Squats / Air Squats

Stimulus:
– Aim to complete in 18:00-24:00.
– Balance of intensity and skill practice.
– Average 15-20 reps each minute.
– Midline, hip flexor, and glute intensive.

——

Friday:

A.

Skill / Strength

Row / Bike / Ski
-For consistency of effort

EMOM 5:

Min. 1 | RPE 6

Min. 2 | RPE 7

Min. 3 | RPE 9

Min. 4 | RPE 7

Min. 5 | RPE 6

B.

Metcon

Rx

5 Rounds For Time:

21/15 Cals 

12 Burpee Box Jump-Overs @24/20”

1 Legless Rope Climb

Intermediate

5 Rounds For Time:

15/10 Cals

12 Burpee Box Step-Overs @24/20”

1 Rope Climb

Beginner

5 Rounds For Time:

10/7 Cals

12 Burpee Box Step-Overs @20/16”

3 Scaled Rope Climbs

Time Cap: 18 Mins

Stimulus:
– Aim to finish the workout in under 15:00.
– Recover on the rower and push the pace on the burpee box jump-overs and legless rope climbs.
– Avoid failed reps on the rope climbs.

——

Saturday:

Team WOD

For Time, In Pairs:

1km/800m Row / Ski / 2,5km/2km Bike

50 Clean & Jerks 60/40kg
1km/800m Row / Ski / 2,5km/2km Bike

75 Synchro Medball Sit-ups
1km/800m Row / Ski / 2,5km/2km Bike

150 Wall Balls @9/6kg

Time Cap: 30 Mins

——

Sunday:

‘Nokabull Hell Fire’

Coach creation WOD – Daniel Danao coached and trained at the HKIACF Box in Afghanistan with all levels of athletes, multinational soldiers, police, firefighters, and contractors. Two Hero WODs were also created for the CF community whilst in Afghanistan.

Serving in the French Foreign Legion for 22 years, he also contracted in Afghanistan from 2011 onwards. Daniel discovered CrossFit with the US Marines at NATO bases in 2014 and hasn’t stopped training since. Coach Danao ranked 20th for the UK (50-54 division) in the 2020 CrossFit Open.

Rx

For Time:

Cash-In:
100 Double-Unders

Then, perform:

12 Squat Snatches @35/25kg
24/18 Cals
6 Alt DB Devil Presses @30/20kg
12 Squat Snatches @42.5/30kg
24/18 Cals
6 Alt DB Devil Presses
12 Squat Snatches @52.5/35kg
24/18 Cals
6 Alt DB Devil Presses
12 Squat Snatches @62.5/40kg
24/18 Cals
6 Alt DB Devil Presses

Cash-Out:
100 Double-Unders

Intermediate

For Time:

Cash-In:
200 Single Unders

Then, perform:

12 Squat Snatches @20/15kg
24/18 Cals
6 Alt DB Devil Presses @20/12.5kg
12 Squat Snatches @27.5/20kg
24/18 Cals
6 Alt DB Devil Presses
12 Squat Snatches @35/25kg
24/18 Cals
6 Alt DB Devil Presses
12 Squat Snatches @42.5/30kg
24/18 Cals
6 Alt DB Devil Presses

Cash-Out:
200 Single Unders

Beginner

Cash-In:
100 Single Unders

Then, perform:

12 Power Snatches @20/15kg
20/14 Cals
6 Alt DB Devil Presses @12.5/7.5kg
12 Power Snatches @20/15kg
20/14 Cals
6 Alt DB Devil Presses
12 Power Snatches @20/15kg
20/14 Cals
6 Alt DB Devil Presses
12 Power Snatches @20/15kg
20/14 Cals
6 Alt DB Devil Presses

Cash-Out:
100 Single Unders

Time Cap: 30 Mins

Stimulus:
– Touch and go in sets of 3, or fast singles, with the barbell work. Don’t go out too fast!
– Find a breathing pattern for the DB press that works for you and stick to it.
– Try to keep consistent throughout the entire workout.
– If Rowing, aim for between 20 to 32 strokes per minute to avoid being in the red before the DB devil movement.

——