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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
EMOM 10:
1 power clean
– Increase loading across as many sets as possible.
– The goal is to find a heavy single for the day.

STRENGTH II
For load:
3-3-3-3-3
Push press
– Beginner athletes should increase loading across as many sets as possible.
– Advanced athletes should work up to 70-80% and hold across for as many sets as possible.
– Lift a heavy set of three for multiple reps and sets.

SKILL I
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
– Use a challenging option for the handstand push-ups that allows you to complete at least 5 rounds.
– The L-sit hold should be completed in three sets or less.

STAMINA I
20 sets for distance:
:40 standing bike
:20 seated bike
– Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
– Push for 6,000-m or more.

CHAD 1000X – WEEK 7
Part 1
6 sets for time:
100-m KB farmers carry (12/16 kg)
Rest 1:00
100-m KB front-rack carry
Rest 2:00
Rest 5:00-10:00 between Part 1 and Part 2
Part 2
5 sets for total reps:
:30 double-DB deadlifts (20/35 lb)
:30 rest
:30 single-DB Cossack squats
:30 rest
– Use a 30/45-lb ruck.
– Use two DBs or KBs.
– This is week 7 in our preparation for the Hero workout Chad on November 11, 2023.
– Learn more, donate to the cause, and register for the event here.
– This extra work is meant to help you prepare for this workout.
– Use weight and box height options that you’ll use for the workout on 11/11/2023.

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MONDAY:

FIGHT GONE BAD!
BENCHMARK

RX
3 rounds for reps:
1:00 wall-ball shots (6/9 kg)(9/10 ft)
1:00 sumo deadlift high pulls (25/35 kg)
1:00 box jumps (20 in)
1:00 push presses (25/35 kg)
1:00 row for calories
– Rest 1:00 between rounds.

INTERMEDIATE
Same as Rx’d

BEGINNER
3 rounds for reps:
1:00 wall-ball shots (3/4 kg)(9/10 ft))
1:00 sumo deadlift high pulls (15/20 kg)
1:00 box step-ups (12/20 in)
1:00 push presses (15/20 kg)
1:00 row for calories
– Rest 1:00 between rounds.

STIMULUS
-Classic CrossFit test: a high-rep, lightweight conditioning workout.
-15-25 reps for each movement.
-Use the row to push or pace based on the level of fatigue.
-Maintain full range of motion despite the volume and fast pace.
-Record your score in the CrossFit Games app for future reference.

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TUESDAY:

SKILL WORK
Pre-workout:
On a 10:00 clock:
Build to a heavy 2-rep unbroken power clean
– Rest :45-1:30 between sets.

RX
AMRAP 12:
1-2-3-4… etc.
Wall walks
Power cleans (55/85 kg)

INTERMEDIATE
AMRAP 12:
1-2-3-4… etc.
Wall walks
Power cleans (42.5/60 kg)

BEGINNER
AMRAP 12:
1-2-3-4… etc.
Inchworm + push-ups
Power cleans (15/20 kg)

STIMULUS
-Round of at least 5, with advanced athletes pushing for the round of 7+ (28 reps of each movement).
-Must be able to perform 2 unbroken power cleans at workout weight in the warm-up at chosen load.
-Moderately heavy loading.

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WEDNESDAY:

SKILL WORK
Pre-workout:
EMOM 10:
2 deadlifts
– Beginners should increase loading across as many sets as possible.
– Advanced athletes should work up to 70-80% and hold across for as many sets as possible.
– The goal is to lift a heavy set of two for multiple reps and sets.

RX
For time:
21 DB thrusters (15/22.5 kg)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
21 DB thrusters (12.5/15 kg)
400-m run
18 DB thrusters
400-m run
15 DB thrusters
400-m run
– Use two DBs.
SCORE:
TOTAL TIME

BEGINNER
For time:
15 DB thrusters (5/7.5 kg)
400-m run
12 DB thrusters
400-m run
9 DB thrusters
400-m run
– Use two DBs.
SCORE:
TOTAL TIME

STIMULUS
-“Fast and Heavy.” The first workout programmed on main site on 010210.
-Thrusters in 1-3 sets with the round of 21 done in 2:30 or less.
-The first run is complete in under 2:30 for 5:00 max time on the first round.

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THURSDAY:

HEAVY DAY

SKILL WORK
Pre-workout:
Every 2:00 x 3 sets:
5 hang muscle snatches
– Build to a heavy set of 5 reps.

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

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
Same as RX’d
SCORE:
LOAD

SKILL WORK
Post-workout:
On a 5:00 clock:
Accumulate 3:00 total minutes of hollow holds
– Scale to a variation that allows for :20+ holds at a time.
– Rest as needed.

STIMULUS
-Build to a heavy set of 3 unbroken hang power snatches.
-Lift once every 2:30.
-Increase weight across sets.
-Start around 60-65% of your best power snatch

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FRIDAY:

SKILL WORK
Pre-workout:
Every 3:00 for 4 sets:
6 left-leg DB step-ups (20 in)
6 right-leg DB step-ups
– Use on DB held at the shoulder.
– Build in load as desired.

RX
4 rounds for time:
30 walking lunge steps
25 toes-to-bars
SCORE:
TOTAL TIME

INTERMEDIATE
4 rounds for time:
30 walking lunge steps
15 toes-to-bars
SCORE:
TOTAL TIME

BEGINNER
4 rounds for time:
20 walking lunge steps
15 hanging knee raises
SCORE:
TOTAL TIME

STIMULUS
-8:00-12:00 total time.
-Lunges in :45-1:30 and toes-to-bars in 1:00-2:00.
-Complete the toes-to-bar reps in unbroken sets of 5+ through the first 2 rounds.

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SATURDAY:

TEAM WOD

RX
AMRAP 25:
100-calorie row
75 sit-ups
50 pull-ups
25 ground to overhead (35/52.5 kg)

INTERMEDIATE
AMRAP 25:
100-calorie row
75 sit-ups
25 pull-ups
25 ground to overhead (30/42.5 kg)

BEGINNER
AMRAP 25:
75-calorie row
60 sit-ups
45 ring rows
20 ground to overhead (15/20 kg)

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SUNDAY:

RX
AMRAP 25:
40 double-unders
20 lateral burpees over the bar
10 deadlifts (70/102.5 kg)
– Rest 1:00 between rounds.

INTERMEDIATE
AMRAP 25:
20 double-unders
15 lateral burpees over the bar
10 deadlifts (47.5/70 kg)
– Rest 1:00 between rounds.

BEGINNER
AMRAP 25:
20 single-unders
15 burpees
10 deadlifts (30/42.5 kg)
– Rest 2:00 between rounds.

STIMULUS
-2:00-3:00 for most rounds, and never longer than 4:00.
-Double-unders in :45 or less.
-Burpees in 1:30 or less.
-Deadlifts in 1-2 sets and less than :45.

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