WORK YOUR WEAKNESS
STRENGTH I
Every 2:30 for 5 sets:
7 front squats (from the floor)
– Start at 50% of 1-rep front squat and build to a heavy set.
SKILL I
EMOM 8:
3 straight-leg box jumps
– Start small and build in height.
SKILL II
EMOM 8:
3 deficit handstand push-ups
– Start small and build the deficit.
STAMINA I
3 sets:
2,000/2,500-m bike
– Rest 3:00 between sets
– Perform a negative split/ increase the pace each set.
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MONDAY:
RX
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 ring dips
Score = total reps and calories.
INTERMEDIATE
Same as Rx’d
BEGINNER
EMOM 20:
Min. 1 | 1:00 calorie row
Min. 2 | :30 push-ups
Score = total reps and calories.
SKILL WORK
Post-workout:
4 sets:
:20 pike-ups on the rower
– Rest :10
:20 sit-ups
– Rest :10
INTENDED STIMULUS
– 10-15 ring dips per round.
– Push an aggressive row pace that stays within 5-7 calories throughout the entire workout.
– Perform 5+ unbroken ring dips for RX or 7+ reps of the scaled options.
– Advanced athletes can aim to maintain at least 12/15+ calories per round.
– Quickly transition from the row to the ring dips.
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TUESDAY:
HEAVY DAY
RX
7 sets for load:
1 snatch balance + 2 overhead squats
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
7 sets for load:
3 snatch balances + 3 overhead squats
SCORE:
LOAD
SKILL WORK
Post-workout:
4 sets:
:40 alternating single-leg squats
– Rest :20
INTENDED STIMULUS
– Focus more on skill and quality of movement rather than loading up the bar at all costs.
– Should help athletes build confidence in the bottom position.
– Increase loading across as many sets as possible.
– Take plenty of warm-up sets to become accustomed to the movement.
– Begin set one around 60-70% of their 1-rep overhead squat, or at a weight that feels light.
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WEDNESDAY:
SKILL WORK
Pre-workout:
EMOM 6:
2 thrusters
– Rest with the remaining time in the minute.
– Increase load across as many sets as possible.
RX
For time:
15-12-9:
Thrusters (30/42.5 kg)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
15-12-9:
Thrusters (25/35 kg)
Pull-ups
-Rest 5:00
12-9-6:
Thrusters
Pull-ups
– Rest 5:00
9-6-3:
Thrusters
Pull-ups
SCORE:
TOTAL TIME
BEGINNER
For time:
15-12-9:
Thrusters (15/20 kg)
Jumping pull-ups
-Rest 5:00
12-9-6:
Thrusters
Jumping pull-ups
– Rest 5:00
9-6-3:
Thrusters
Jumping pull-ups
SCORE:
TOTAL TIME
INTENDED STIMULUS
– 9:00-15:00 total working time.
– Score = total time minus 10:00 of rest.
– Today’s workout is all about intensity.
– Aim to finish each couplet in 3:00-6:00.
– The thruster weight should be light and be able to go unbroken the entire time.
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THURSDAY:
RX
For time:
400-m run
12 box jumps (24/30 in)
400-m run
24 box jumps (20/24 in)
400-m run
36 burpees
400-m run
SCORE:
TOTAL TIME
INTERMEDIATE
Same as Rx’d
SCORE:
TOTAL TIME
BEGINNER
For time:
200-m run
12 box jumps (12/20 in)
200-m run
24 box step-ups (12/20 in)
200-m run
36 burpees
200-m run
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, recover
INTENDED STIMULUS
– 11:00-15:00.
– Finish each run in 1:30- 2:15.
– Spend no more than 3:00 (12/minute) on the burpees.
– Push the pace on the runs and move consistently on the box jumps and burpees.
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FRIDAY:
HEAVY DAY
RX
7 sets for load:
3 power snatches
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Post-workout:
Accumulate:
75 GHD sit-ups
INTENDED STIMULUS
– Increase loads across all sets and build to a 3-rep max.
– Start a new set every 3:00.
– Perform all snatches unbroken as touch-and-go reps, not singles.
– Start first working set at ~60% of the 1-rep max power snatch.
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SATURDAY:
TEAM WOD
RX
AMRAP 20:
4 muscle-ups
8 handstand push-ups
16 DB power cleans (2 x 15/22.5 kg)
– 1 partner working, 1 partner resting
INTERMEDIATE
AMRAP 20:
8 chest-to-bar pull-ups
8 piked push-ups
16 DB power cleans (2 x 10/15 kg)
– 1 partner working, 1 partner resting
BEGINNER
AMRAP 20:
8 strict ring row
8 push-ups
16 DB power cleans (2 x 5/7.5 kg)
– 1 partner working, 1 partner resting
INTENDED STIMULUS
– 8-12 rounds.
– This is a fun take on the classic CrossFit hero workout, “Nate”, and an opportunity for you to practice higher skill gymnastics across a longer time domain.
– Share the muscle-ups and handstand push-ups between you in consistent sets.
– Use a DB loading that allows you (as an individual) to complete the cleans in 2 sets or less.
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SUNDAY:
HERO WOD ‘NICKMAN’
U.S. Army Spc. Nicholas B. Burley, 22, of Red Bluff, California, died July 30, 2013, in Logar Province, Afghanistan, of injuries caused by indirect fire. Burley was assigned to 6th Squadron, 8th Cavalry Regiment, 4th Infantry Brigade Combat Team, 3rd Infantry Division, Fort Stewart, Georgia.
Burley is survived by his mother, Tammy Kneebone; father, Mike Burley; brothers, Michael Collins, Zachary Miller and Will Burley; and many other friends and family.
RX
10 rounds for time of:
200-m DB farmers carry with both DBs*
10 weighted pull-ups (15/7.5 kg)
20 alt DB power snatches (15/22.5 kg)
*females use a 15 & 7.5 kg DB, males use a 22.5 & 15kg DB.
INTERMEDIATE
10 rounds for time of:
200-m DB farmers carry with both DBs (2 x 10/15kg)
10 pull-ups
20 alt DB power snatches (10/15 kg)
BEGINNER
10 rounds for time of:
200-m DB farmers carry (1 x 5/10 kg
10 ring rows
10 alt DB power snatches (1 x 5/10 kg)
INTENDED STIMULUS
– RX uses two odd DBs, with the lightest used on the pull ups, and the heaviest on the snatches.
– Complete within 35 minutes.
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