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WORK YOUR WEAKNESS

STRENGTH I
Overhead squat ladder:
EMOM until failure:
1 Overhead squat
– Rx’d starting weight is 30/42.5 kg
– Girls add 2.5 kgs and guys add 5kgs. to each side of the bar every minute.

SKILL I
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
– Use a deficit that is challenging but allows you to complete at least 7 rounds.

STAMINA I
15 sets:
200-m run
– Rest 1:00 between sets
– Substitute a 400-m bike, 200-m row, or 200-m skierg

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MONDAY:

RX
For time:
12-9-6-9-12:
Front squats (47/70 kg)
24-18-12-18-24:
Calorie row
– 17-13-8-13-17 calories for women
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
12-9-6-9-12:
Front squats (35/52.5 kg)
21-15-9-15-21:
Calorie row
– 15-10-7-10-15 calories for women
SCORE:
TOTAL TIME

BEGINNER
For time:
12-9-6-9-12:
Front squats (25/35 kg)
12-9-6-9-12:
Calorie row

SKILL WORK
Post-workout:
EMOM 6:
3 front squats
– From floor or rack.

INTENDED STIMULUS
• 7:00-12:00.
• All squats unbroken, every round.
• Finish the 24-calorie row in 1:30 or less.
• Slightly pace the row to better manage faster paces and larger sets on the squats.
• Looking for you to challenge your leg stamina with more challenging efforts on two very redundant, lower-body movements.

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TUESDAY:

SKILL WORK
Pre-workout:
On a 10:00 clock:
Rope climb practice

RX
5 rounds for reps:
400-m run
1:00 max burpee + push-up
INTERMEDIATE
Same as Rx’d

BEGINNER
5 rounds for reps:
200-m run
1:00 max burpee + push-up

INTENDED STIMULUS
• 13:00-18:00
• Aerobic-based workout.
• Finish the 400-m run in 2:15 or less.
Complete 10+ burpee push-ups each time.

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WEDNESDAY:

GRACE OR ISABEL
BENCHMARK

RX
For time:
30 clean and jerks (43/61 kg)
or
For time:
30 snatches (43/61 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
30 clean and jerks (35/52.5 kg)
or
For time:
30 snatches (35/52.5 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
30 clean and jerks (25/35 kg)
or
For time:
30 snatches (25/35 kg)
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
Accumulate:
400-m overhead plate carry

INTENDED STIMULUS
• 5:00 or less for Grace or Isabel.
• Classic CrossFit benchmarks. Moderately loaded weightlifting-sprint tests that will build top-end power output. Isabel is a benchmark specifically aimed at our snatching monthly focus.
• Pick only one, Grace or Isabel, to complete.
• Use a loading that you can perform repeated sets of 6 reps in a row or more, regardless of strategy. Power or squat variations are permitted for the snatch or clean.
• Unless you are set on establishing a new PR, choose the option that targets a weakness for you.

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THURSDAY:

RX
3 rounds for time:
30 GHD sit-ups
14/20 calorie assault bike
10 ring muscle-ups
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time:
20 weighted sit-ups
14/20 calorie assault bike
5 jumping ring muscle-ups
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
30 sit-ups
10/15 calorie assault bike
10 low ring muscle-up transitions
SCORE:
TOTAL TIME

SKILL WORK
Rest, stretch, recover

INTENDED STIMULUS
• 14:00-20:00.
• Working ring muscle-ups under fatigue, which is in line with our monthly focus “Amanda”.
• Finish the ring muscle-ups in 3 sets or less.
• Spend no more than 1:30 on the bike.
• Similar workout to a quarterfinals workout from this past year.

——

FRIDAY:

HEAVY DAY

RX
7 sets for load:
3 sumo deadlifts
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL WORK
Post-workout:
AMRAP 3:
90 air squats
Max-rep sumo deadlift high pull (25/35 kg)

INTENDED STIMULUS
• Heavy day relative to your capacity.
• Aim to start your first set around 70% of your best deadlift.
• Increase loading across as many sets as possible.
• Begin a new set every 3:00.

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SATURDAY:

TEAM WOD

RX
For time w/ a partner:
200 box jumps (20/24 in)
160 single KB lunges (24/32 kg)
120 chest-to-bar pull-ups
– Athletes must step down from the top of the box.
– Split the work as needed with one partner working at a time.
SCORE:
TOTAL TIME

INTERMEDIATE
For time w/ a partner:
200 box jumps (20/24 in)
160 single KB lunges (12/20 kg)
120 chest-to-bar pull-ups
– Athletes must step down from the top of the box.
– Split the work as needed with one partner working at a time.
SCORE:
TOTAL TIME

BEGINNER
For time w/ a partner:
160 box step-ups (12/20 in)
130 single KB lunges (8/12 kg)
100 jumping pull-ups
– Athletes must step down from the top of the box.
– Split the work as needed with one partner working at a time.
SCORE:
TOTAL TIME

INTENDED STIMULUS
• 26:00-32:00.
• Athletes must step down from the box.
• Lunges unbroken every round and pull-ups in 3 sets or less.
• Low movement redundancy to allow for short rest breaks during movements and overall faster paces from start to finish.

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SUNDAY:

HERO WOD ‘TOMMY MAC’

Sgt. Thomas R. MacPherson, 26, was killed in action on October 12, 2012 by enemy forces during a heavy firefight while conducting combat operations in Ghazni Province, Afghanistan. He was leading an assault against an enemy position when he was mortally wounded by small arms fire.

MacPherson was a team leader assigned to Company D, 2nd Battalion, 75th Ranger Regiment at Joint Base Lewis-McChord, Wash. He previously served one deployment to Iraq and this was his fourth deployment to Afghanistan.

RX
2 Rounds For Time:
12 Burpees
12 Thrusters (35/52.5 kg)
12 Burpees
12 Power Snatches (35/52.5 kg)
12 Burpees
12 Push Jerks (35/52.5 kg)
12 Burpees
12 Hang Squat Cleans (35/52.5 kg)
12 Burpees
12 Overhead Squats (35/52.5 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
2 Rounds For Time:
12 Burpees
12 Thrusters (30/42.5 kg)
12 Burpees
12 Power Snatches (30/42.5 kg)
12 Burpees
12 Push Jerks (30/42.5 kg)
12 Burpees
12 Hang Squat Cleans (30/42.5 kg)
12 Burpees
12 Overhead Squats (30/42.5 kg)
SCORE:
TOTAL TIME

BEGINNER
2 Rounds For Time:
12 Burpees
12 Thrusters (15/20 kg)
12 Burpees
12 Power Snatches (15/20 kg)
12 Burpees
12 Push Jerks (15/20 kg)
12 Burpees
12 Hang Squat Cleans (15/20 kg)
12 Burpees
12 Front Squats (15/20 kg)
SCORE:
TOTAL TIME

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