WORK YOUR WEAKNESS
STRENGTH I
Every 4:00 for 5 sets:
100-ft sandbag bear-hug carry (150/100 lb)
5 bench presses
– Rest as needed between movements.
– Complete each set of bench presses at 60% or greater of your 1-rep max.
SKILL I
EMOM 10:
Min. 1 | 12 alternating single-leg squats
Min. 2 | 5 candlesticks
– Teaching the candlestick
STAMINA I
2 sets for total time:
200-m run
400-m run
800-m run
100-m sprint
– Rest 1:00 between each distance.
– Each run should be a hard effort relative to the distance being performed. No pacing.
STAMINA II
20 sets for distance:
:20 row, bike, or ski
– Rest :10
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MONDAY:
RX
On a 10:00 clock for reps:
2:00 double-unders
2:00 sit-ups
1:30 double-unders
1:30 sit-ups
1:00 double-unders
1:00 sit-ups
:30 double-unders
:30 sit-ups
INTERMEDIATE
Same as Rx’d
BEGINNER
On a 10:00 clock for reps:
2:00 single-unders
2:00 sit-ups
1:30 single-unders
1:30 sit-ups
1:00 single-unders
1:00 sit-ups
:30 single-unders
:30 sit-ups
SKILL WORK
Post-workout:
Accumulate:
100 GHD hip extensions
INTENDED STIMULUS
– A fun variation of the Benchmark ‘Annie’.
– 15-25 sit-ups per minute and 50-75 double-unders per minute.
– Ten-minute higher volume workout where you are are constantly moving and accumulating repetitions.
– Opportunity to skill and drill the technique of the double-under within a workout.
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TUESDAY:
RX
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups
INTERMEDIATE
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (20/24 in)
Min. 2 | Low ring muscle-up transitions
BEGINNER
For total reps:
EMOM 14:
Min. 1 | :30 box step-ups (12/20 in)
Min. 2 | Banded pull-ups
SKILL WORK
Post-workout:
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs
INTENDED STIMULUS
– Today is an opportunity for you to work on higher gymnastics skills under fatigue.
– Try and use a higher box that allows you to complete 5 to 10 reps every :30.
– The number of muscle-ups or variations performed will vary based on the individual’s skill set, but you should be able to perform at least 1 rep each minute.
——
WEDNESDAY:
SKILL WORK
Pre-workout:
On a 10:00 clock:
1 thruster
– Build to your heaviest single.
RX
10 rounds for time:
10 KB swings (16/24 kg)
10 dumbbell thrusters (2 x 12.5/20 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
10 rounds for time:
10 KB swings (12/20 kg)
10 dumbbell thrusters (2 x 7.5/15 kg)
SCORE:
TOTAL TIME
BEGINNER
10 rounds for time:
7 KB swings (8/12 kg)
7 dumbbell thrusters (2 x 5/10 kg)
INTENDED STIMULUS
– 10:00-14:00.
– American swings.
– Complete the first 6-7 rounds unbroken.
– Take no more than :05-:15 to transition between movements to keep the intensity high.
– Lighter take on the thruster for our monthly focus & with an object other than a barbell.
——
THURSDAY:
SKILL WORK
Pre-workout:
On a 12:00 clock:
Every 2:00 perform:
5 double overhand deadlift
– Build to your heaviest set.
RX
AMRAP 9:
9 deadlifts (70/102.5 kg)
3 wall walks
INTERMEDIATE
AMRAP 9:
9 deadlifts (42.5/60 kg)
3 wall walks
BEGINNER
AMRAP 9:
9 deadlifts (25/35 kg)
3 partial ROM wall walks
INTENDED STIMULUS
– 5-7+ rounds.
– Maintain unbroken deadlifts for as many rounds as possible.
– The deadlift should be a moderately loaded barbell.
– Aim to be able to complete 3 wall walks in no more than 1:00.
——
FRIDAY:
RX
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
75 chest-to-bar pull-ups
From 10:00-15:00:
75 burpees-to-target
From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.
SCORE:
TOTAL TIME
INTERMEDIATE
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
50 chest-to-bar pull-ups
From 10:00-15:00:
50 burpees-to-target
From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.
SCORE:
TOTAL TIME
BEGINNER
On a 20:00 clock, each for time:
From 0:00-5:00:
600-m sprint
From 5:00-10:00:
75 ring rows
From 10:00-15:00:
50 burpees-to-target
From 15:00-20:00:
600/750-m row
– Score is total combined work time.
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
1 set:
200-m overhead plate carry (15/20 kg)
50 v-ups
200-m overhead plate carry
INTENDED STIMULUS
– 4 faster “mini-chippers.”
– Finish both the run and row in under 4:00.
– Finish the chest-to-bar pull-ups and burpees-to-target in under 4:30.
– Sprint the run and row without being cautious.
– Plan for a strategy that will allow you to move as fast as possible on the chest-to-bar pull-ups and burpees-to-target.
——
SATURDAY:
TEAM WOD
RX
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (15/22.5 kg)
50 GHD sit-ups
50 wall-ball shots (6/9 kg) (9/10 ft)
INTERMEDIATE
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (10/15 kg)
50 medball sit-ups
50 wall-ball shots (6/9 kg) (9/10 ft)
BEGINNER
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (5/10 kg)
50 sit-ups
50 wall-ball shots (3/4 kg) (9/10 ft)
SKILL WORK
Rest, stretch, recover
INTENDED STIMULUS
– Finish each movement in 2:00-3:00.
– One partner works at a time while the other rests.
– Athletes need to be able to complete 10 reps unbroken for each movement.
– With the built-in rest breaks, cycle reps at a pace that would otherwise be unsustainable, but try to maintain for the duration of the workout.
——
SUNDAY:
HERO WOD ‘LAURA’
Special Agent Laura Schwartzenberger, 43, was killed while executing a search warrant related to a violent crime against children. Schwartzenberger, who joined the FBI in 2005, was fatally shot by a suspected child pornographer on Feb. 2 in Sunrise, Florida.
Schwartzenberger is survived by her husband and two sons. She will be deeply missed by her CrossFit Vice community, her FBI colleagues, and many other friends and family members.
RX
With a partner, complete as many rounds as possible in 21 minutes of:
30 calorie row
20 burpees over rower
10 power cleans (47.5/70 kg)
INTERMEDIATE
With a partner, complete as many rounds as possible in 21 minutes of:
30 calorie row
20 burpees over rower
10 power cleans (35/52.5 kg)
BEGINNER
With a partner, complete as many rounds as possible in 21 minutes of:
30 calorie row
20 burpees
10 power cleans (20/30 kg)
——