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Monday:

A.

Strength – Push Jerk

10 E2MOM

5 X 5 @RPE 8-9

B.

Metcon

3 Rounds For Time:

18/14 X Cals
15 X Sumo Deadlift High Pull @40/30kg
12 X OH Squat @40/30kg

Time Cap: 15 Mins

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Tuesday:

Barbell – Snatch

A.

Build to a 1RM

B.

Strength – Snatch Deadlift + Snatch Pull

3 X 3 @75-80%

Rest 2 Mins Between Sets

*Use Hook Grip!

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Wednesday:

A.

Strength


4 Sets For Quality:


10 X Strict Pull Up
10 X ½ Kneeling DB Press (Each Arm)
20 X Hollow Rock

*Aim to complete Reps in 2 Sets

B.

Metcon



3 Rounds for Time:


30 X Wallball @9/6kg
20 X Pull Up
10 X Deficit* HSPU @4/2”

Time Cap: 15 Mins

*Steady pace, short breaks, aim for 2 sets on each movement.

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Thursday:

Conditioning

4 Rounds For Time:

400m Run
30 X Kettlebell Swing @24/16kg
20 X Over Box Jump
10 X DB Cluster @2 X 22.5/15kg

Time Cap: 36 Mins

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Friday:

A.

Strength – Front Squat

12 E4MOM

3 X Superset:

6 X Front Squat @RPE 7

Straight into:
12 X Alt Reverse Lunge (No Load)

Straight into:
30s Wall Sit Hold

Rest remainder of time

B.

Metcon

5 Intervals – Each For Time

6 X Power Clean @60/40kg
6 X Chest To Bar Pull Up
6 X Shoulder to Overhead 60/40kg
6 X Over Bar Burpee
Rest 60s

Time Cap: 15 Mins

*SPRINT! – Cleans & STOH should be unbroken

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Saturday:

Team WOD

In Pairs:


Buy In: Med Ball Carry 1 Mile @9/6kg


3 Rounds:

20 X Devils Press @2 X 22.5/15kg
40 X Wall Ball @9/6kg


Buy Out: Med Ball Carry 1 Mile @9/6kg



Time Cap: 42 Min


Gymnastics:

Week 3/3 – The Muscle Up

Week 3 of a Rig sequence this time building Strength and Skill for the Muscle Up including it’s variations and Kipping techniques. Includes Gymnastic Strength & Core Conditioning, Shoulder Mobility work, plus Homework!

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Sunday:

Hero WOD ‘Kalsu’

The “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment, 101st Airborne Division, U.S. Army, who was killed in action on July 21, 1970 in the A Shau Valley, Vietnam. On lists of the hardest CrossFit workouts, “Kalsu,” is a frequent contender. The workout was designed by John Welbourn @johnwelbourn of CrossFit Football (now @johnniewod) and former Navy Seal Andy Stumpf.

1st Lt. Kalsu was an All-American Offensive Tackle who played a single season with the Buffalo Bills (US National Football League) before leaving professional football to serve in Vietnam. 1st Lt. Kalsu was offered a deferment as a professional football player, but opted to honor his commitment to serve in the military.

For Time:

100 X Thrusters @60/40kg

5 Burpees to start and at the top of every minute

Score is the total time it takes to complete all 100 Thrusters

Good Score for ‘Kalsu’


– Beginner: 22-30 Mins
– Intermediate: 19-22 Mins

– Advanced: 15-19 Mins

– Elite: 14 Mins or less

Tips and Strategy:

Prior to the start of the workout, decide how many thrusters you can realistically complete every minute (remember you always start with 5 burpees). Stick with that number, no matter how much it hurts. For example, if you get 5 thrusters every minute, you’ll be done in 20 minutes.

Intended Stimulus:

This WOD should feel REALLY hard. This is a mental test as much as it is a physical one–the ticking clock (the one that tells you it’s time to do burpees AGAIN) feels like an enemy within minutes of starting the workout. Embrace the burning lungs and legs. Scale the load/volume so you can finish in 30 minutes or less; but don’t scale “the suck” out of “Kalsu.”
Scaling Options

Just like the other CrossFit hero workouts, “Kalsu” is grueling and unforgiving. Scale the load and/or reps so you finish in 30 minutes or less.

Intermediate Option:


100 Thrusters @42.5/30kg

5 X Burpees to start and at the top of every minute

Novice Option:


100 X Thrusters @35/25kg

3 X Burpees to start and at the top of every minute

Beginner Option:


50 X Thrusters @20/15kg

3 X Burpees to start and at the top of every minute

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