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WORK YOUR WEAKNESS

STRENGTH I
10 sets for load:
1 pause back squat + 2 back squats
– Start at 70% and increase load as much as possible without sacrificing bar speed.
– Rest exactly 2:00 between sets.

SKILL I
On a 15:00 clock:
EMOM 5
3 below-the-knee hang snatch
EMOM 5
2 below-the-knee hang snatch
EMOM 5
1 below-the knee hang snatch
– Increase load once every 5 minutes. Use the same weight for each EMOM.

SKILL II
3 sets for max-reps:
Russian Dip + Leg lift
– Rest 3:00 between sets.
– Perform a controlled leg lift at the top of the dip, then lower the legs and return to the bottom of the dip.

STAMINA I
10 sets for time:
250/300-m row
– Rest :30 between sets.

——

MONDAY:

SKILL WORK
Pre-workout:
On a 10:00 clock:
Build to a heavy 1-rep front squat

RX
AMRAP 12:
3-6-9-12…
Pull-ups
Sit-ups
Front squats (30/42.5 kg)

INTERMEDIATE
AMRAP 12:
2-4-6-8…
Pull-ups
3-6-9-12…
Sit-ups
Front squats (30/42.5 kg)

BEGINNER
AMRAP 12:
3-6-9-12…
Ring rows
Sit-ups
Front squats (25/35 kg)

INTENDED STIMULUS
– Get to the round of 18 or 21.
– Go unbroken as long as possible, even at the cost of intensity in the later rounds.
– Recover on the sit-ups by opting for a slower pace if needed.
– Take slightly longer rest breaks between sets as the volume of each round increases to maintain larger sets.

——

TUESDAY:

CROSSFIT GAMES 2008 – ‘WORKOUT B’
BENCHMARK

RX
5 rounds for time:
5 deadlifts (85/125 kg)
10 burpees-to-target
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
5 deadlifts (70/102.5 kg)
10 burpees-to-target
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
5 deadlifts (42.5/60 kg)
10 burpees-to-target
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
On a 5:00 clock:
:30 handstand hold
– Rest :30

INTENDED STIMULUS
– CrossFit Games workout B from 2008!
– The original version did not have burpees-to-target.
– 5:00-7:00.
– Push the pace from the beginning and try to hold on.
– Athletes should use a heavier load for the deadlift but should still be able to go unbroken for the majority of the rounds.
– Finish the burpees in 1:00 or less.

——

WEDNESDAY:

HEAVY DAY

RX
7 sets For load:
1 push press + 1 push jerk + 1 split jerk
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
7 sets For load:
2 push presses + 2 push jerks
SCORE:
LOAD

SKILL WORK
Post-workout:
10 rounds with a partner for time:
12/15 calorie assault bike
– You go, I go

INTENDED STIMULUS
– Higher skill weightlifting complex.
– Loading will be limited to your best push press.
– Start around 70% of your best push press and increase loading across each set.
– Take time to reset between movements.

——

THURSDAY:

RX
For time:
400/500-m row
then…
24-18-12:
Power snatches (25/35 kg)
12-9-6:
Bar muscle-ups
then…
400/500-m row
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
400/500-m row
then…
24-18-12:
Power snatches (20/30 kg)
12-9-6:
Chest-to-bar pull-ups
then…
400/500-m row
SCORE:
TOTAL TIME

BEGINNER
For time:
400/500-m row
then…
15-12-9:
Power snatches (15/20 kg)
Jumping pull-ups
then…
400/500-m row
SCORE:
TOTAL TIME

SKILL WORK
Stretch, rest, recover

INTENDED STIMULUS
– 10:00-15:00.
– Power snatches that are light enough to complete 15 unbroken reps.
– Bar muscle-ups completed in 3-4 sets every round.
– Row distance should be completed in 2:00 or less.

——

FRIDAY:

HEAVY DAY

RX
7 sets for load:
3 hang power cleans
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL WORK
Post-workout:
Every 1:30 for 5 sets:
3 pause clean pulls
– Pause 3″ on off the floor

INTENDED STIMULUS
– Build to a heavy 3-rep set.
– Practice receiving the bar in a squat stance across all sets.
– Start around 70% of 1-rep hang power clean.
– Lift once every 3:00.

——

SATURDAY:

‘HAPPY STAR’ – CROSSFIT GAMES 2020 BENCHMARK

TEAM WOD

RX
For time with a partner:
300-m run
5 synchro bar-facing burpees
10 thrusters (42.5/60 kg)
300-m run
7 synchro bar-facing burpees
14 thrusters (47.5/65 kg)
300-m run
9 synchro bar-facing burpees
18 thrusters (50/70 kg)
300-m run
11 synchro bar-facing burpees
22 thrusters (52.5/75 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time with a partner:
300-m run
5 synchro bar-facing burpees
10 thrusters (30/42.5 kg)
300-m run
7 synchro bar-facing burpees
14 thrusters (35/47.5 kg)
300-m run
9 synchro bar-facing burpees
18 thrusters (37.5/52.5 kg)
300-m run
11 synchro bar-facing burpees
22 thrusters (40/55 kg)
SCORE:
TOTAL TIME

BEGINNER
For time with a partner:
300-m run
5 synchro bar-facing burpees
10 thrusters (15/20 kg)
300-m run
7 synchro bar-facing burpees
14 thrusters (20/25 kg)
300-m run
9 synchro bar-facing burpees
18 thrusters (25/35 kg)
300-m run
11 synchro bar-facing burpees
22 thrusters (30/40 kg)
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
3 sets:
:20 synchro v-ups
:20 synchro hollow rocks
:20 synchro mountain climbers
:20 synchro plank hold
– Rest 1:00 between sets

INTENDED STIMULUS
– Twist on “Happy Star” from the 2020 CrossFit Games.
– The runs and the burpees are slightly modified from the Games version.
– In today’s partner variation of the workout, athletes will run together and perform synchronized burpees over their barbell. The athletes can break the thruster reps up as they wish.
– 16:00-20:00.
– Runs should be finished in 1:30 or less.

——

SUNDAY:

SKILL WORK
Pre-workout:
4 sets for load:
8 double-KB front rack squats
– Rest 1:00-1:30 between sets.

RX
For time:
150 double-unders
30 KB box step-ups (16/24 kg) (20 in)
100 double-unders
20 KB box step-ups
50 double-unders
10 KB box step-ups
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
100 double-unders
30 KB box step-ups (16/24 kg) (20 in)
65 double-unders
20 KB box step-ups
30 double-unders
10 KB box step-ups
SCORE:
TOTAL TIME

BEGINNER
For time:
150 single-unders
30 KB box step-ups (8/12 kg) (20 in)
100 single-unders
20 KB box step-ups
50 single-unders
10 KB box step-ups
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 10:00-15:00.
– Leg and grip intensive workout.
– Athletes should be able to perform the 150 double-unders in sets of 25 at a time.
– The KB should be light enough that athletes can perform the round of 30 in 3 sets or less.

——