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OPEN GYM STRENGTH / AFTER CLASS EXTRA

STRENGTH I
For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%

– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.

STRENGTH II
For load:
Bench press
5-5-5-5-5+

– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will bench press for the next four weeks.
– Find a heavy set of 5 bench presses for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– 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
For time:
400-meter sled drag (25/45 lb)
400-meter sled push

– Plan for this workout to take around 15 minutes.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– Choose a load that allows for a smooth, steady pace across the entire 400 meters for both movements. You may have to stop 2-3 times, but if you can go unbroken, go for it!

SKILL I
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars

– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.

STAMINA I
On a 15:00 clock:
Bike for distance

– Every minute perform a :15 sprint
– Score = total distance.
– 7000+/5000+ meters.
– Ride at a slow-to-moderate pace.
– Increase your pace significantly during the 15-second sprints.
– Your regular ride pace should feel like a sustainable recovery pace. During the sprint paces, push close to 100% effort. Again, remember that after each sprint you should ride as slow as needed to be able to repeat that sprint pace.
– Sub run or ski as needed.

MONDAY

BANK HOLIDAY PARTNER WOD

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Old School Crossfit – turn up on the day to find out what the WOD is!!!!

TUESDAY

SKILLS:
On a 10:00 clock:
Freestanding handstand practice

RX
AMRAP x 10:
3-6-9-12… etc.
Toes-to-bars
1-2-3-4… etc.
Wall walks

INTERMEDIATE
AMRAP x 10:
2-4-6-8-10-12… etc.
Knees to elbows.
1-2-3-4… etc.
½ Wall walks

BEGINNER
AMRAP x 10:
3-6-9-12… etc.
Hanging knee raises
1-2-3-4… etc.
Inchworm + push-ups

INTENDED STIMULUS
-All athletes get into the 6th round or further.
-Advanced athletes get into the 8th round or further.
-Toes-to-bars in sets of 3 or more.
-3 or more wall walks per minute pace.

WEDNESDAY

STRENGTH:
On a 15:00 clock:
5 Push Press
– Build to a heavy set of 5 reps.

RX
7 rounds for time:
7 sumo deadlift high pull (42.5/30kg)
7 push press
7 box jump-overs (30/24”)

INTERMEDIATE
7 rounds for time:
7 sumo deadlift high pull (35/25kg)
7 push press
7 box jump-overs (24/20”)

BEGINNER
7 rounds for time:
5 sumo deadlift high pull (20/15 kg)
5 push press
5 box step-overs (20 in)

INTENDED STIMULUS
-Time Cap 15:00, aim for 8:00-12:00
-Complete each movement in unbroken sets; rest between sets as needed.
-Finish the first 3 rounds in 4:00 or less.
-Box jump-overs in under 1:00 each round.

THURSDAY

BENCHMARK – ‘CINDY’

RX
AMRAP x 20:
5 pull-ups
10 push-ups
15 air squats

INTERMEDIATE
AMRAP x 20:
3 pull-ups
6 push-ups
15 air squats

BEGINNER
AMRAP x 20:
3 ring rows
6 push-ups from the knees
9 air squats

INTENDED STIMULUS
-12-20+ rounds.
-Pull-ups in 1-2 sets.
-Push-ups in 1-3 sets.
-Air squats in :40 or less.

FRIDAY

STRENGTH:
3-Position Power Clean
E2MOM x 5
1x Hang Power Clean + 1 x Low Hang Power Clean + 1 x Power Clean
*Start at 60% and build by feel

RX
For time:
9-7-5:
Deadlifts (80/55 kg)
Hang power cleans
Front squats

INTERMEDIATE
For time:
9-7-5:
Deadlifts (60/42.5kg)
Hang power cleans
Front squats

BEGINNER
For time:
9-7-5:
Deadlifts (35/25 kg)
Hang power cleans
Front squats

INTENDED STIMULUS
-Heavy sprint workout.
-Time Cap 8:00, Aim for 3:00-6:00.
-Deadlifts unbroken until the last rep.
-Hang power cleans in 1-3 sets.
-Front squats in 1-2 sets.

SATURDAY

RX
With a Partner – 5 rounds for time:
400m Run (together)
6 x Rope Climbs
30 x T2B
30 x Plated GTOH (20/15kg)

INTERMEDIATE
With a Partner – 5 rounds for time:
400m Run (together)
6 x Rope Climbs
30 x Knees to Elbows
30 x Plate GTOH (15/10kg)

BEGINNER
With a Partner – 5 rounds for time:
400m Run (together)
10 x Pull to Stand
30 x T2B
30 x Plated GTOH (10/5kg)

INTENDED STIMULUS
– Time Cap 35mins
-400m run in 2:30 or less.
-Sets of 5 for T2B
-Run together, split the other movements between you
-GTOH in 2-3 sets

SUNDAY

RX
For time:
20 burpees
100 double-unders
20 left-arm DB snatches
20 right-arm DB snatches
400/500-m row
50 single-arm overhead DB lunges
400/500-m row
20 left-arm DB snatches
20 right-arm DB snatches
100 double-unders
20 burpees

– Use one dumbbell (22.5/15kg).
– Switch arms on the lunges as needed

INTERMEDIATE
For time:
20 burpees
50 double-unders
20 left-arm DB snatches
20 right-arm DB snatches
400/500-m row
50 single-arm overhead DB lunges
400/500-m row
20 left-arm DB snatches
20 right-arm DB snatches
50 double-unders
20 burpees

– Use one dumbbell (15/10 kg).
– Switch arms on the lunges as needed

BEGINNER
For time:
15 burpees
50 single-unders
15 left-arm DB snatches
15 right-arm DB snatches
300/400-m row
30 single-arm overhead DB lunges
300/400-m row
15 left-arm DB snatches
15 right-arm DB snatches
50 single-unders
15 burpees

– Use one dumbbell (10/5 kg).
– Switch arms on the lunges as needed

POST WOD STRENGTH
For Quality:
Accumulate 50 Good Morning + 50 Sit Ups
(empty bar – split reps up how you like)

INTENDED STIMULUS
-Time Cap 20mins, Aim for 13:00-18:00.
-Burpees in under 1:30.
-Double-unders in under 2:00.
-Dumbbell snatches in under 1:00 per arm.
-Overhead dumbbell lunges in under 2:00.
-Rows in under 2:15.