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AFTER CLASS EXTRA / ACCESSORY:

STRENGTH I
Every 1:00 x 12 sets:
1 power snatch + 1 hang squat snatch
– Perform complex unbroken
– Hold a challenging weight across all sets — around 60-80% of your 1-rep max.

SKILL
Accumulate:
2:00 L-sit hold
50 seated leg raises

SKILL II
EMOM 10:
Min. 1 | 10 seated DB strict press
Min. 2 | :30 handstand hold
– Load should support the unbroken strict press.
– Advanced athletes should practice freestanding handstand hold.

STAMINA I
10 sets:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use Assault bike, or Echo bike.

——

MONDAY:

SKILL WORK
Pre-workout:
Paused (2 sec) front squats
– Build to a heavy set of 3-reps.

RX
3 rounds for time:
20 burpees
21 dumbbell snatches (15/22.5 kg)
12 dumbbell thrusters (15/22.5 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
Same as RX’d
SCORE:
TOTAL TIME

BEGINNER
2 rounds:
50 thrusters (15/20 kg)
50 KB swings (12/16 kg)
SCORE:
TOTAL TIME

AFTER CLASS EXTRA
3 sets:
4 KB Turkish get-ups/arm
8 KB windmills/arm

STIMULUS
– 8:00-13:00.
– New CrossFit Girl workout, “Ellen”.
– Aim to push the pace from the start, but not to come out in a full-effort sprint.
– Complete the thrusters and snatches in 3 sets or less every time.

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TUESDAY:

SKILL WORK
Pre-workout:
Bar Muscle-Up
Progressions to understand how to scale and build up to achieving a BMU

RX
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 hand release push ups
5 bar muscle-ups

INTERMEDIATE
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 push ups
5 scaled bar muscle-ups

BEGINNER
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 knee assisted push ups
5 single-arm ring rows/arm

STIMULUS
– 7:00-9:00 on the row.
– 2-4 rounds on the AMRAP.
– Learning and testing skill under fatigue.

——

WEDNESDAY:

HEAVY DAY

RX
7 sets for load:
3 deadlifts
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
5 sets for load:
5 deadlifts
SCORE:
LOAD

SKILL WORK
Post-workout:
EMOM 8
:30 GHD hip extensions / good mornings
:30 handstand hold / plank

STIMULUS
– Heavy day.
– Lift around 70% or more across all 7 sets.
– Increase loading across as many sets as possible.
– Rest around 2:00 between sets.

——

THURSDAY:

SKILL WORK
Pre-workout:
EMOM 8:
3 shoulder press

RX
For time:
10-20-30-40-50:
Single DB lunges (15/22.5 kg)
Double-unders
Sit-ups
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
10-20-30-40-50:
DB lunges (10/15 kg)
Double-unders (seconds)
Sit-ups
SCORE:
TOTAL TIME

BEGINNER
For time:
10-20-30-40-50:
Walking lunges
Single-unders
5-10-15-20-25:
Sit-ups
SCORE:
TOTAL TIME

STIMULUS
– 13:00-18:00.
– This workout is intended to relieve some fatigue from this week and to be performed with lower complexity and loading.
– You should aim to be able to work without stopping for the majority of the workout.

——

FRIDAY:

LYNNE
BENCHMARK

RX
5 rounds for max reps:
Body weight bench presses
Pull-ups in a single set
– Rest as needed between rounds.

INTERMEDIATE
5 rounds for max reps:
3/4 body weight bench presses
1:00 pull-ups
– Rest as needed between rounds.

BEGINNER
5 rounds for max reps:
1/2 body weight bench presses
1:00 ring rows
– Rest as needed between rounds.

SKILL WORK
Rest, stretch, recover

STIMULUS
– 10+ reps of each movement.
– Complete each round in less than 6:00.
– Advanced athletes can consider strict pull-ups or a harder variation of the pull-up.

——

SATURDAY:

TEAM WOD

RX
AMRAP 30 with a partner:
10 wall-ball shots (6/9 kg)
6 handstand push-ups
2 squat cleans (70/102.5 kg)

INTERMEDIATE
AMRAP 30 with a partner:
10 wall-ball shots (6/9 kg)
6 handstand push-up negatives
2 squat cleans (47.5/70 kg)

BEGINNER
AMRAP 30 with a partner:
10 wall-ball shots (3/4 kg)
6 knee assisted push-ups
2 hang squat cleans (25/35 kg)

STIMULUS
– Partner workout based on the hero workout, Holleyman.
– 20-30 rounds.
– Loading should allow cleans to be completed in :20 or less. Singles are perfectly fine.
– Maintain the skill of the handstand push-up as best as possible.

——

SUNDAY:

‘WHITE’
HERO BENCHMARK

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

RX
5 rounds for time:
3 rope climbs (15 ft)
10 toes to bar
21 walking lunges with 15/20 kg plate held overhead
400-m run
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
3 rope climbs (10 ft)
10 knees to armpits
21 walking lunges with 10/15 kg plate held overhead
400-m run
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
6 rope pulls to stand
10 hanging knee raises
21 walking lunges
300-m run
SCORE:
TOTAL TIME

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