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OPEN GYM STRENGTH / AFTER CLASS EXTRA

STRENGTH I
For load:
Snatch, clean, or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. You can change the lift in the next eight-week cycle.
– Use a recent one-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:
Back rack lunge
6-6-6-6-6+
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will back rack lunge for four weeks.
– Find a heavy set of 6 alternating back rack lunges for the day.
– Use the same load for sets 4 and 5, but go for more than 6 reps in that final set without pushing to failure.
– Use a rack to get the barbell to your back rack.

STRENGTH III
For time:
400-meter sled drag (25/45 lb)
– Attach a rope or a ring strap to the sled. Face the sled, grab the rope or ring strap, and walk backward to accumulate 400 meters. The weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but if you can go unbroken, go for it!

SKILL I
10 sets:
50-ft handstand walk
– Rest 1:00 between sets
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
– If 50 feet is too far, reduce the distance to accommodate your ability.

STAMINA I
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use a C2 Bike, Assault Bike, or Echo Bike.
– 150 calories or more across the entire effort.

MONDAY

HEAVY DAY

9 sets for load:
5-5-3-3-3-1-1-1-1:
Power clean

-Lift Every 2mins
-Start at 65%
-Increase loading across as many sets as possible, building to a heavy single for the day.
-Touch-and-go sets of 5 and 3.

RX
18-15-12-9-6-3
Hang Power Cleans @ 50/35kg
30 DU’s between sets

INTERMEDIATE
18-15-12-9-6-3
Hang Power Cleans (42.5/30kg)
30 sec Double Unders / 30 Double Under

BEGINNER
15-12-9-6-3-1
Hang Power Cleans (20/15kg)
30 x Singles

INTENDED STIMULUS
-Light Load on the Barbell
-Cycling big sets, 2 sets or less for each time on the bar
-DU’s shouldn’t take longer than 30 seconds
-Time Cap 12:00 – aim for 6:00-10:00

TUESDAY

RX
For time:
100 burpees to a target
– Target 6 inches above reach.

INTERMEDIATE
For time:
75 burpees to a target
– Target 6 inches above reach.

BEGINNER
For time:
50 burpees to a target
– Target at the fingertips when arms are overhead.

POST WOD – Midline
30 seconds Seated Leg Lifts
30 seconds Rest
30 seconds V-ups / Single leg V-ups / Tuck
30 seconds Rest
30 seconds Plank
30 seconds Rest x 3

INTENDED STIMULUS
-15:00 CAP – aim for 12:00 or less.
-Short grunt-work style workout.
-Movement volume at about 10 times what athletes can perform in :60.
-Retest from last year

WEDNESDAY

STRENGTH:
Front Squats
5 x 5 @ 70%
– Last set is for max reps (set 5)
– Lift every 2:00

RX
AMRAP 10:
20 alternating step forward lunge
2 wall walks
20 sit-ups
2 wall walks

INTERMEDIATE
AMRAP 10:
20 alternating step forward lunge
1 wall walks
20 sit-ups
1 wall walks

BEGINNER
AMRAP 10:
20 alternating step forward lunge
4 inchworms + push-up from the knees
20 sit-ups
4 inchworms + push-up from the knees

INTENDED STIMULUS
-4-7 rounds.
-Unbroken lunges.
-Wall walks in :30 or less.

THURSDAY

ENDURANCE DAY

RX
For time:
1,000-m row
– Rest 4:00
750-m row
– Rest 3:00
500-m row
– Rest 2:00
250-m row

INTERMEDIATE
800-m Row
-Rest 4:00
600m Row
-Rest 3:00
400m Row
-Rest 2:00
200m row

BEGINNER
For time:
400/500-m row
– Rest 4:00
300/400-m row
– Rest 3:00
200/300-m row
– Rest 2:00
100/200-m row

**If busy class – partner up
Partner 1 rows 1000m, then partner 2 rows 1000m, partner 1 will then row 750m, then partner 2 will row 750m etc

Post-workout:
Accumulate:
30 GHD hip extensions or Weighted Good Mornings

INTENDED STIMULUS
-Rowing intervals that decrease in distance across the workout.
-Longest interval in 4:30 or less.
-Built-in rest to promote recovery and allow athletes to push the pace on each interval.

FRIDAY

RX
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans (22.5/15 kg)
Ring dips
4-8-12-16-20…
Double-unders
– Use two dumbbells.

INTERMEDIATE
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans (17.5/12.5 kg)
Jumping ring dips
4-8-12-16-20…
Double-unders
– Use two dumbbells.

BEGINNER
On a 12:00 clock:
2-4-6-8-10…
DB hang power cleans (15/10 kg)
Foot-assisted ring dips
4-8-12-16-20…
Single-unders
– Use two dumbbells.

SKILL WORK
Post-workout
For time:
200-m DB farmers carry
– Use two dumbbells.

INTENDED STIMULUS
– Moderate duration workout with a spicy grippy flair.
– Complete the round of 16 hang power cleans and 32 double-unders.
– Maintain sets of 5-10+ unbroken reps.

—-

SATURDAY

“Bring a Friend”

RX – In Pairs:
12 x AMRAP
24 x Cals
20 x Kettle Bell Swings @ 24/16kg
24 x Box Jumps @ 24/20″
20 x Goblet Squats @ 24/16kg
Rest 5 mins
12 x AMRAP
20 x Synchro Plated GTOH (20/15kg)
10 x Down Ups
20 x Synchro Plated OH Lunge (20/15kg)
10 x Down Ups
20 x Synchro Sit Ups

INTERMEDIATE – In Pairs:
12 x AMRAP
24 x Cals
20x Kettle Bell Swings @ 16/12kg
24 x Box Jumps @ 24/20″
20 x Goblet Squats @ 16/12kg
Rest 5 mins
12 x AMRAP
20 x Synchro Plated GTOH (15/10kg)
10 x Down Ups
20 x Synchro Plated OH Lunge (15/10kg)
10 x Down Ups
20 x Synchro Sit Ups

BEGINNER – In Pairs:
12 x AMRAP
24 x Cals
20 x Kettle Bell Swings @ 12/8kg
24 x Box Step Ups @24/20″
24 x Air Squats
Rest 5 mins
12 x AMRAP
20 x Synchro Plated GTOH (10/5kg)
10 x Down Ups
20 x Synchro Bodyweight Lunge
10 x Down Ups
20 x Synchro Sit Ups

SUNDAY

BURIAK (1 of 6 new Hero WODs added to the list)

AWS1 James Buriak, 31, of Salem, Virginia, died Aug. 31, 2021, when his helicopter Loosefoot 616 went down off the coast of San Diego, California. He served as a naval aircrewman rescue swimmer (AWS) with HSC-8.

After graduating high school, Buriak attended Roanoke College and joined the Navy in 2017. He deployed aboard the USS Theodore Roosevelt for back-to-back tours and multiple detachments before departing for the USS Abraham Lincoln.

He was known as an exemplary father and partner, and avid CrossFit athlete who enjoyed physical challenges. Buriak is survived by his wife, Megan; son, Caulder; parents James and Carol; and sister and brother-in-law, Laura and Eric Zickefoose.

RX
20 x AMRAP
5 x Squat Cleans
10 x Burpees over the bar
15 x Pull ups
200m Run

Barbell @ 70kg/52.5kg

INTERMEDAITE
20 x AMRAP
5 x Squat Cleans
10 x Burpees over the bar
15 x Jumping Pull Ups
200m Run

Barbell @ 52.5kg / 35kg

INTERMEDIATE
20 x AMRAP
5 x Power Cleans
10 x Burpees
15 x Ring Rows
100m Run

Barbell @ 20 / 15kg

INTENDED STIMULUS
-Moderate Load on Barbell – Drop n Go / Singles
– Pull Ups in 3 sets or less
– Aim for 4 rounds +

Barbell Class @ 10:30 – Clean and Jerk

Primer:
a.Tall Clean 3 x 3

b. Muscle Clean + Pause Split Jerk ( 2 sec pause in dip and catch) 4 x 2+1

Main:
a. Squat Clean + Front Squat + Split Jerk
1 set @ 70%
2 sets @ 75%
2 sets @ 80%

b. Squat Clean + Split Jerk
3 x 1 @ 85%
1 x 1 @ 90%

Accessories:
Clean Pulls
2 x 3 @ 5/10kg more than last clean and jerk

Clean Deadlifts
2 x 3 @ 10/15kg more than last set of clean pulls