AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
For load and quality:
40 GHD hip extensions
40 weighted side bends (right)
40 GHD weighted hip extensions
40 weighted side bends (left)
SKILL I
Accumulate:
20 wall walks (:05 hold at the top of the walk)
– Take as many steps toward the wall as possible based on your capacity.
– If you are new or inexperienced with the wall walk, cut the repetitions in half.
STAMINA I
AMRAP 20:
2-4-6-8-10, etc:
Calorie bike
– Rest :30 between sets.
– Continue adding 2 reps to each set until the 20:00 clock is up.
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MONDAY:
SKILL WORK
Pre-workout:
5 sets for load:
3 back squats
– Rest 2:30 between sets.
RX
For time:
21-18-15-12-9-6-3:
DB squats (15/22.5 kg)
DB-facing burpees
– Use two DBs.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
21-18-15-12-9-6-3:
DB squats (10/15 kg)
DB-facing burpees
SCORE:
TOTAL TIME
BEGINNER
For time:
21-15-9-6-3:
DB squats (5/7.5 kg)
DB-facing burpees
SCORE:
TOTAL TIME
STIMULUS
– 10:00-15:00.
– Unbroken squats throughout the workout.
– Squats should be “easy” so that the burpees can be fast.
– Finish the round of 21 by 3:00.
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TUESDAY:
RX
AMRAP 3:
7 ring dips
10 sumo deadlift high-pulls (25/35 kg)
Rest 5 min then…
AMRAP 3:
7 pull-ups
10 thrusters (25/35 kg)
INTERMEDIATE
AMRAP 3:
4 ring dips
10 sumo deadlift high-pulls (25/35 kg)
Rest 5 min then…
AMRAP 3:
4 pull-ups
10 thrusters (25/35 kg)
BEGINNER
AMRAP 3:
7 foot-assisted ring dips
10 sumo deadlift high-pulls (15/20 kg)
Rest 5 min then…
AMRAP 3:
7 jumping pull-ups
10 thrusters (15/20 kg)
SKILL WORK
Post-workout:
EMOM 7:
1-5 bar muscle-ups
STIMULUS
– Complete 3 or more rounds in each AMRAP.
– Barbell loading should be light and unbroken for all rounds.
– Ring dips and pull-ups should be completed in 1-2 sets.
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WEDNESDAY:
HEAVY DAY
RX
10 sets for load:
1 snatch deadlift to mid-thigh
1 hang power snatch
1 power snatch
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
10 sets for load:
3 snatch deadlifts to mid-thigh
2 hang power snatches
1 power snatch
SCORE:
LOAD
STIMULUS
– Heavy day relative to each athlete’s capacity.
– Aim to increase weight across sets.
Start around 65-70% of best power snatch.
– Re-grip between movements; no touch-and-go.
– Rest at least 2:00 between sets.
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THURSDAY:
SKILL WORK
Pre-workout:
Every 2:00 for 5 sets:
2 power cleans
– Must be touch-and-go.
RX
AMRAP 10:
2 hang power clean and jerks (47.5/70 kg)
4 box jumps (20/24 in)
8 push-ups
INTERMEDIATE
AMRAP 10:
2 hang power clean and jerks (35/52.5 kg)
4 box jumps (20/24 in)
8 push-ups
BEGINNER
AMRAP 10:
2 hang power clean and jerks (15/20 kg)
4 box step-ups (12/20 in)
8 push-ups from the knees
STIMULUS
– 8+ rounds; advanced athletes should push 12+.
– Small reps + only 10:00 clock. Hit it!
– Loading should be moderate and manageable.
– Athletes should maintain unbroken hang power cleans every round.
– Breaking up push-ups is no big deal as long as the rest is short and clean and jerks stay unbroken.
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FRIDAY:
THE SEVEN
HERO BENCHMARK
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in Southeastern Afghanistan on December 30, 2009, after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family, and colleagues dedicated to fighting against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
RX
7 rounds for time:
7 handstand push-ups
7 thrusters (43/61 kg)
7 knees-to-elbows
7 deadlifts (75/111 kg)
7 burpees
7 KB swings (24/32 kg)
7 pull-ups
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
7 handstand push-ups
7 thrusters (30/42.5 kg)
7 knees-to-elbows
7 deadlifts (47.5/70 kg)
7 burpees
7 KB swings (16/24 kg)
7 pull-ups
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
7 push-ups
7 thrusters (15/20 kg)
7 hanging knee raises
7 deadlifts (25/34 kg)
7 burpees
7 KB swings (8/12 kg)
7 ring rows
SCORE:
TOTAL TIME
STIMULUS
– CrossFit hero workout.
– Finish the workout in 21:00-30:00.
– Keep rounds to 4:00 or less.
– Barbell movements should be complete in unbroken sets for most rounds.
– Gymnastics movements should be unbroken across the entire workout.
——
SATURDAY:
TEAM WOD
RX
6 x 4:00 rounds for reps with a partner:
1,000-m bike (0.6-mile)
40 double-unders
Max effort object over shoulder in the remaining time
– Rest 1:00 between rounds.
– Partners share the row, complete 40 double-unders each at the same time, and then switch as needed to complete as many object over shoulders (heavy d-ball / sandbag) as possible in the remaining time.
INTERMEDIATE
6 x 4:00 rounds for reps with a partner:
1,000-m bike (0.6-mile)
:30 double-unders
Max effort object over shoulder in the remaining time
– Rest 1:00 between rounds.
– Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many object over shoulders (moderate d-ball / sandbag) as possible in the remaining time.
BEGINNER
6 x 4:00 rounds for reps with a partner:
500-m bike (0.3-mile)
40 single-unders
Max effort object over shoulder in the remaining time
– Rest 1:00 between rounds.
– Partners run together, complete :30 double-unders each at the same time, and then switch as needed to complete as many object over shoulders (light d-ball / sandbag) as possible in the remaining time.
——
SUNDAY:
RX
For time:
10 ring muscle-ups
50-m single-arm DB overhead walking lunge (12.5/15 kg)
800/1000-m row
50-m single-arm DB overhead walking lunge (12.5/15 kg)
10 ring muscle-ups
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
10 jumping ring muscle-ups
30-m single-arm DB overhead walking lunge (12.5/15 kg)
800/1000-m row
30-m single-arm DB overhead walking lunge (12.5/15 kg)
10 jumping ring muscle-ups
SCORE:
TOTAL TIME
BEGINNER
For time:
10 low-ring transitions
30-m single-arm DB overhead walking lunge (5/7.5 kg)
600/750-m row
30-m single-arm DB overhead walking lunge (5/7.5 kg)
10 low-ring transitions
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
Accumulate:
50 GHD sit-ups
50 med-ball twists (6/9 kg)
STIMULUS
– 10:00-15:00.
– Muscle-ups completed in 1-4 sets and 2:30 or less.
– Row done in 4:30 or less.
– Lunges completed in 1-2 sets.
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