AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
5 sets:
3 hang power cleans
– Rest as needed between sets.
– Increase loading across as many sets as possible.
STRENGTH II
Every 2:00 for 10 sets:
1 snatch balance
– Increase loading across as many sets as possible.
STRENGTH III
5 sets:
5 back squats
– Rest as needed between sets.
– Increase loading across as many sets as possible.
SKILL I
Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
STAMINA I
For time:
6/9-cal Echo bike
– Rest :30
11/15-cal Echo bike
– Rest 1:00
16/21-cal Echo bike
– Rest 1:30
21/27-cal Echo bike
– Rest 2:00
26/33-cal Echo bike
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MONDAY:
CFG 2009 EVENT 5
BENCHMARK
SKILL WORK
Pre-workout:
On a 6:00 clock:
Build to a heavy set of 5 overhead squats
RX
3 rounds for time:
30 wall-ball shots (6/9 kg)(9/10 ft)
30 low hang squat snatches (20/34 kg)
– Each snatch begins from below the knee.
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
20 wall-ball shots (6/9 kg)(9/10 ft)
20 low hang squat snatches (20/34 kg)
– Each snatch begins from below the knee.
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
20 wall-ball shots (2.7/4 kg)(9/10 ft)
15 low hang power snatches (15/20 kg or PVC)
– Each snatch begins from below the knee.
SCORE:
TOTAL TIME
STIMULUS
-2009 CrossFit Games event 5. The fastest time was 11:18.
-Squatting redundancy.
-When deciding on load, prioritise your ability to perform large sets of reps with good form. At least 10 reps every time you. pick up the ball and/or bar.
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TUESDAY:
SKILL WORK
Pre-workout:
L-Sit hold and burpee to target technique
RX
5 sets:
On a 2:00 clock:
:30 L-sit hold
10 burpees-to-target (12 in)
Max distance DB farmers carry (15/22.5 kg)
Rest for 1:00.
– Use two DBs.
INTERMEDIATE
5 sets:
On a 2:00 clock:
:30 L-sit hold (knees bent)
10 burpees-to-target (12 in)
Max distance DB farmers carry (10/15 kg)
Rest for 1:00.
– Use two DBs.
BEGINNER
5 sets:
On a 2:00 clock:
:20 plank hold
10 burpees
Max distance DB farmers carry (5/7.5 kg)
Rest for 1:00.
– Use two DBs.
STIMULUS
-Aim to have at least :30 to perform farmers carries each round.
-:30 L-sit hold should be unbroken and completed on boxes or parallettes.
-Burpees should be done in 1:00 or less.
-Once you begin the farmers carry, they should not put the DBs down.
-Built-in rest allows for recovery time to hit each round hard.
-Hit a relatively consistent distance each round.
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WEDNESDAY:
SKILL WORK
Pre-workout:
On a 6:00 clock:
Build to a heavy hang power clean
RX
For time:
400/500-m row
30 hang power cleans (65/93 kg)
400/500-m row
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
400/500-m row
30 hang power cleans (42.5/61 kg)
400/500-m row
SCORE:
TOTAL TIME
BEGINNER
For time:
200/250-m row
30 hang power cleans (15/20 kg)
200/250-m row
STIMULUS
-6:00-10:00.
-Each row in under 2:00.
-Barbell loading that allows for sets of 3-5 in the workout.
-Don’t pace the rows; push hard and tackle a heavy load under fatigue.
-No more than 5:00 on the hang cleans.
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THURSDAY:
SKILL WORK
Pre-workout:
Wall walk and box jump over technique
RX
AMRAP 8:
2 wall walks
4 box jump-overs (24/30 in)
INTERMEDIATE
AMRAP 8:
2 wall walks
4 box jump-overs (20/24 in)
BEGINNER
AMRAP 8:
2 inch worms + push-up
4 box step-overs (12/20 in)
SKILL WORK
Post-workout:
3 sets:
20 weighted sit-ups
1:00 plank hold
– Hold plank on the forearms.
STIMULUS
-6-12 rounds for most athletes.
-Wall walks in :30 or less.
-Box jump-overs in :30 or less.
-Two moderate-to-high skill bodyweight movements with large ranges of motion.
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FRIDAY:
HEAVY DAY
RX
For load:
Every 2:00 for 10 sets:
1 snatch
SCORE:
LOAD
INTERMEDIATE
Same as Rx’D
SCORE:
LOAD
BEGINNER
For load:
Every 2:00 for 10 sets:
2 snatches
SCORE:
LOAD
STIMULUS
-Practice technique and develop capacity in this technical lift.
-Heavy load relative to each athlete’s capacity. Begin the first set relatively light and build for as many sets as possible. Today may be an opportunity for athletes to hit a new PR.
-Athletes will perform one set every 2:00. This should allow for at least 1:30 of rest before the next lift.
——
SATURDAY:
TEAM WOD
RX
For time with a partner:
30-20-10-20-30
toes-to-bar
devils press (15/22.5 kg)
-400-m run together after each round, and at the end.
-Use two DBs.
INTERMEDIATE
For time with a partner:
30-20-10-20-30
knees-to-armpits
devils press (10/15 kg)
-400-m run together after each round, and at the end.
-Use two DBs.
BEGINNING
For time with a partner:
30-20-10-20-30
hanging knee raises
devils press (5/10 kg)
-300-m run together after each round, and at the end.
-Use two DBs.
STIMULUS
-25:00-30:00
-Split the toes to bar and devils press reps between you as needed.
-Run together and push each other to hold a solid pace.
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SUNDAY:
HERO WOD ‘ARTIE’
BENCHMARK
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.
RX
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Thrusters (30/42.5 kg)
INTERMEDIATE
AMRAP 20
5 Jumping Pull-Ups
10 Push-Ups
15 Squats
5 Jumping Pull-Ups
10 Thrusters (20/30kg)
BEGINNER
AMRAP 20
5 Ring Rows
10 Knee Push-Ups
15 Squats
5 Ring Rows
10 Thrusters (15/20 kg)
——