AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
For load:
7 sets:
6 alternating back rack lunges
– Increase loading across as many sets as possible.
SKILL I
5 sets:
:30 handstand hold
10 single-leg box jumps/leg
50-ft handstand walk
– Rest 2:00
– Perform single-leg box jumps to a height that you can maintain fluid and consistent reps.
– Scale handstand walks to :30 of attempts or 20 alternating shoulder taps.
SKILL II
5 sets:
20 hollow rocks
20 seated leg raises
STAMINA I
5 rounds for time:
1,000/800-m bike
– Rest 2:00 between rounds
——
MONDAY:
RX
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (16/24 kg)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
INTERMEDIATE
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (12/16 kg)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
BEGINNER
For reps:
Tabata burpees
Tabata hollow rocks
Tabata kettlebell swings (8/12 kg)
Tabata burpees
– Tabata is 8 rounds :20 work / :10 rest. Complete all 8 rounds of one movement before proceeding to the next.
SKILL WORK
Post-workout:
Accumulate:
10 KB Turkish get-ups/arm
STIMULUS
– Classic CrossFit interval-style workout.
– The goal is continuous movement.
– Every athlete should do burpees regardless of how many reps they’re getting.
– Athletes should start with a more challenging hollow rock and then modify the range of motion as time goes on rather than stopping.
——
TUESDAY:
SKILL WORK
Pre-workout:
On an 8:00 clock:
Build to a max height box jump
RX
5 rounds for reps:
400-m run
1:00 alternating single-leg squats
INTERMEDIATE
Same as Rx’d
BEGINNER
5 rounds for reps:
200-m run
1:00 alternating reverse lunges
STIMULUS
– 16:00-20:00.
– The single-leg squats are the priority.
– The run gives you an opportunity to recover and prepare for the next set.
– Athletes should be able to complete at least 10 single-leg squats within the minute to go RX’d.
– Finish the run in 3:00 or less.
– Advanced athletes should aim for around 30-reps in each set.
——
WEDNESDAY:
RX
For time:
12-9-6:
Clean and jerks (55/85 kg)
Bar muscle-ups
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
12-9-6:
Clean and jerks (40/60 kg)
Chest-to-bar pull-ups
SCORE:
TOTAL TIME
BEGINNER
For time:
12-9-6:
Clean and jerks (25/35 kg)
Jumping chest-to-bar pull-ups
SCORE:
TOTAL TIME
SKILL WORK
Post-workout
Accumulate:
50 strict ring dips
STIMULUS
– Less than 10:00.
– Finish the round of 12 by 4:00 and the round of 9 by 7:00.
– Quick singles on the clean and jerks.
– High skill mixed with moderate load for a workout that feels fast, but requires some pacing.
——
THURSDAY:
RX
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (12.5/15 kg)
15 GHD / weighted sit-ups
– Partners alternate after one partner finishes the 10 DB lunges and 15 sit-ups.
INTERMEDIATE
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (12.5/15 kg)
15 Weighted sit-ups
BEGINNER
AMRAP 20 with a partner:
Max-calorie row
10 DB lunges (5/7.5 kg)
15 sit-ups
STIMULUS
– 5-6 rounds each of the lunges and sit-ups.
– 150-300+ total calories.
– Opportunity to reduce the intensity from the previous days, if needed.
SKILL WORK
Post-workout:
4 sets:
20m KB farmers carry (there and back)
20 KB deadlifts
– Rest 1:00-2:00 between sets.
STIMULUS
– 20m is from under the rig, there and back.
– Use a load that challenges you.
– Aim to go unbroken on each set.
– Use a strongman grip throughout the carry, and conventional grip for the deadlifts.
——
FRIDAY:
Heavy Day
SKILL
Pre-workout:
3 sets for speed and load:
5 high hang snatches
5 snatch balances
RX
3 sets:
3 snatches (70%)
3 sets:
3 snatches (75%)
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
STIMULUS
– The first three sets should be 70% and the last three sets 75% of your 1-rep max.
– If you don’t know your 1RM use an RPE (rating of perceived exertion) of 7/10 building to 8/10.
– If you’re inexperienced at the Snatch use this as an opportunity to build confidence and range of motion in the movement.
SKILL WORK
Post-workout:
3 sets:
5 back squats
– Building to your heaviest set of 5
——
SATURDAY:
TEAM WOD
RX
For time with a partner:
50 synchro down ups
Then:
5 rounds:
20 power cleans (40/60 kg)
200-m run
20 handstand push-up
Then:
50 synchro down ups
SCORE:
TOTAL TIME
INTERMEDIATE
For time with a partner:
50 synchro down ups
Then:
5 rounds:
20 power cleans (30/42.5 kg)
200-m run
20 pike push-up
Then:
50 synchro down ups
SCORE:
TOTAL TIME
BEGINNER
For time with a partner:
50 synchro down ups
Then:
5 rounds:
20 power cleans (15/20 kg)
200-m run
20 z-press
Then:
50 synchro down ups
SCORE:
TOTAL TIME
STIMULUS
– Spilt the cleans and handstand push-ups between you.
– Run together.
——
SUNDAY:
RX
For time:
21 weighted pull-ups
19/27 calorie bike
15 weighted pull-ups
15/21 calorie bike
9 weighted pull-ups
10/15 calorie bike
– Increase pull-up weight after each round.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
21 strict pull-ups
19/27 calorie bike
15 strict pull-ups
15/21 calorie bike
9 strict pull-ups
10/15 calorie bike
SCORE:
TOTAL TIME
BEGINNER
For time:
15 banded pull-ups
15/21 calorie bike
12 banded pull-ups
10/15 calorie bike
9 banded pull-ups
7/10 calorie bike
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
5 sets:
15 DB floor presses
20 banded pull a parts
STIMULUS
– 10:00-15:00.
– Bike-biased strategy: Sprint every round on the bike and use DB loads that allow for all pull-ups to be done in 3-4 sets.
– Pull-up biased strategy: Sustainable paces on the bike and increase DB loading every round on the pull-ups without taking more than 4-5 sets.
——