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AFTER CLASS EXTRA / ACCESSORY

STRENGTH I
Every 2:30 building to a heavy set:
2 hang power snatches
2 hang squat snatches
– Start at 40% and add load with each set.
– All sets unbroken. Build to a heavy set without failing any reps.

SKILL I
Every 2:00 x 6 sets:
8/10-calorie SkiErg
25-50-ft handstand walk
– Limit each set to 1:15 of work.
– Substitute with an air bike or rower as needed.

STAMINA I
On a 25:00 clock:
:48 C2 bike (slow-to-moderate)
:12 C2 bike (fast)
– 25:00 of continuous movement.
– Practice recovering from hard efforts with sustainable, slower paces.

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MONDAY:

SKILL WORK
Pre-workout:
5 heavy sets:
3 back squats
– Rest 2:00 between sets.
– Use 80-85% of your 1-rep-max back squat.

RX
3 rounds for time:
15 thrusters (30/42.5 kg)
400-m run
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time:
15 thrusters (25/35 kg)
400-m run
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
15 thrusters (15/20 kg)
200-m run
SCORE:
TOTAL TIME

STIMULUS
-7:00-10:00.
-Fast couplet with quick transitions.
-Thrusters in unbroken sets every round.
-Runs complete in 2:15 or less every round.

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TUESDAY:

HEAVY DAY

RX
7 sets for load:
2 clean and jerks
– Lift once every 3:00.
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
7 sets for load:
3 clean and jerks
SCORE:
LOAD

STIMULUS
-Heavy day relative to each athlete’s capacity.
-Build to a tough 2 reps.
-All reps should be touch-and-go; no resting the bar on the floor between reps.
-Lift once every 3:00.

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WEDNESDAY:

RX
AMRAP 5:
10 alternating single-leg squats
30 double-unders
15 pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
12 chest-to-bar pull-ups
AMRAP 5:
10 alternating single-leg squats
30 double-unders
9 bar muscle-ups
– Rest 1:00 between AMRAPs.

INTERMEDIATE
AMRAP 5:
6 alternating single-leg squats
30 double-unders
15 ring rows
AMRAP 5:
6 alternating single-leg squats
30 double-unders
12 pull-ups
AMRAP 5:
6 alternating single-leg squats
30 double-unders
9 chest-to-bar pull-ups
– Rest 1:00 between AMRAPs.

BEGINNER
AMRAP 5:
10 alternating backstep lunges
30 double-unders
15 jumping pull-ups
AMRAP 5:
10 alternating backstep lunges
30 double-unders
12 ring rows
AMRAP 5:
10 alternating backstep lunges
30 double-unders
9 banded strict pull-ups
– Rest 1:00 between AMRAPs.

STIMULUS
-2-4 rounds, 2-3 rounds, and 1-3 rounds for each respective AMRAP.
-High-skill bodyweight movements.
-Increasing complexity as volume decreases.
-Don’t game the three AMRAPs; push the pace early and face the challenge of performing bar muscle-ups with a pre-fatigued upper body.

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THURSDAY:

SKILL WORK
Pre-workout:
5 heavy sets:
3 bench presses
– Rest 2:00 between sets.
– Use 80-85% of your 1-rep-max bench press.

RX
AMRAP 10:
12 box jumps (24/30 in)
3 rope climbs

INTERMEDIATE
AMRAP 10:
12 box jumps (20/24 in)
1 rope climb

BEGINNER
AMRAP 10:
12 box jumps (16/20 in)
3 pull-to-stands

STIMULUS
-4-7+ rounds.
-High-skill couplet. Box jumps complete sub 1:00 and rope climbs sub 1:30.
-Rope climbs using the legs will be challenging paired with a taller box jump.
-Advanced athletes should be able to move through the couplet at a steady pace, likely limited by grip strength towards the end of the workout.

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FRIDAY:

FIBONACCI FINAL
BENCHMARK

RX
For time:
5-8-13:
Deficit handstand push-ups
Double-DB deadlifts (22.5/32.5 kg)
– Touch all 4 heads of the DBs to the floor.
Then…
27-m* double-KB overhead walking lunge (16/24 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
5-8-13:
Handstand push-ups
Double-DB deadlifts (15/22.5kg)
– Touch all 4 heads of the DBs to the floor.
Then…
27-m* double KB front rack walking lunge (12/16 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
5-8-13:
Pike push-ups on DBs
Double-DB deadlifts (12.5/15 kg)
– Touch all 4 heads of the DBs to the floor.
Then…
27-m* double KB suitcase walking lunge (6/8 kg)
SCORE:
TOTAL TIME

*27-m = 3 lengths of gym (from under rig to TV), or 5 widths of gym (from boxes to bikes)

SKILL WORK
Post-workout:
3 sets:
:30 V-ups
– Rest 1:00

STIMULUS
-8:00-15:00.
-Sets of 3+ on the handstand push-ups.
-Deadlifts in 1-2 sets.
-Lunges in 2-3 sets.

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SATURDAY:

TEAM WOD
‘JANE’S WOD’🇫🇷

RX
For time with a partner:
1,000-m row
400-m weighted front carry (30+/50+ kg)
100 GHD / weighted sit-ups
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
SCORE:
TOTAL TIME

INTERMEDIATE
For time with a partner:
1,000-m row
400-m weighted front carry (20+/30+ kg)
100 Weighted sit-ups
400-m weighted front carry
1,000-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
SCORE:
TOTAL TIME

BEGINNER
For time with a partner:
800-m row
400-m weighted front carry (15/20 kg)
100 sit-ups
400-m weighted front carry
800-m row
– Use a pair of DBs, KBs, a sandbag, or a D-ball held on the front side of the body for each carry.
SCORE:
TOTAL TIME

STIMULUS
-18:00-25:00.
-Fun midline taxing partner workout where partners trade-off in small chunks to keep moving.
-Rows done in 4:00-5:00; carries done in 3:00-5:00; GHD / sit-ups done in 4:00-6:00.

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SUNDAY:

HERO WOD ‘THE BEN ROGERS’
BENCHMARK

Named for a coach and athlete at CrossFit Mayhem(CrossFit Games champ Rich Froning’s gym in Cookeville, TN), Ben Rogers. It has since been adopted a popular benchmark workout among functional fitness athletes around the world.
This workout was designed for Rogers and first posted on CrossFit Mayhem’s WOD blog on September 29, 2016. The original post said Ben competed with Team Mayhem in the CrossFit Games in 2015 and in 2016, when they took 1st place.

RX
For Time:
800-m run
50 hang power cleans (35/52.5 kg)
600-m run
30 hang power cleans (47.5/70 kg)
400-m run
10 hang power cleans (55/85 kg)
-Use one barbell. Athlete must change own weights.

INTERMEDIATE
For Time:
800-m run
50 hang power cleans (25/35 kg)
600-m run
30 hang power cleans (30/42.5 kg)
400-m run
10 hang power cleans (35/52.5 kg)
-Use one barbell. Athlete must change own weights.

BEGINNER
For Time:
800-m run
50 hang power cleans (15/20 kg)
600-m run
30 hang power cleans (15/20 kg)
400-m run
10 hang power cleans (15/20 kg)

STIMULUS
-18:00-25:00.
-Push yourself on each run.
-3-5 sets on the cleans.

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