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WORK YOUR WEAKNESS

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

SKILL I
5 sets:
20 sit-ups
:20 seated L-hold

SKILL II
For time:
20 wall walks (:05 hold at the top of the walk)

STAMINA I
EMOM 20:
Min. 1 | 13/18 cal. row
Min. 2 | 40 double-unders

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MONDAY:

SKILL WORK
Pre-workout:
On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets.

RX
AMRAP 10:
1-2-3-4…
DB Turkish get-up (15/22.5 kg)
Strict chest-to-bar pull-up
– Continue adding 1-rep to each round until time expires.

INTERMEDIATE
AMRAP 10:
1-2-3-4…
DB Turkish get-up (12.5/15 kg)
Strict pull-up
– Continue adding 1-rep to each round until time expires.

BEGINNER
AMRAP 10:
1-2-3-4…
DB Turkish get-up (5/7.5 kg)
Ring row
– Continue adding 1-rep to each round until time expires.

INTENDED STIMULUS
– 5 rounds or more.
– Slower-paced workout due to the heat, but still gives athletes the potential to moderate intensity if they wish to.
– Take the body through different ranges of motion with low-load after a tough 3 days.
– Consistent movement by switching arms on the TGU as needed and breaking up the C2B in singles if necessary.

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TUESDAY:

CROSSFIT TOTAL
BENCHMARK

RX
For load:
1-rep max back squat
1-rep max shoulder press
1-rep max deadlift
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL WORK
Rest, stretch, recover

INTENDED STIMULUS
– CrossFit benchmark “The Total” was used at the 2007 Crossfit Games on the final day. It is also a classic CrossFit strength test.
– Heavy day with low intensity.
– Lift as heavy as possible for each movement.
– Athletes have 12:00 to complete the squat, 10:00 for the shoulder press, and 12:00 for the deadlift.
– Complete at least 3 heavy singles for each movement.
– Rest 1:30-3:00 between lifts.

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WEDNESDAY:

SKILL WORK
Pre-workout:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.

RX
For time:
1000-m row
then…
5 rounds:
25 pull-ups
7 push jerks (42.5/60 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
1000-m row
then…
5 rounds:
15 pull-ups
7 push jerks (35/52.5 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
1000-m row
then…
5 rounds:
15 jumping pull-ups
7 push jerks (30/42.5 kg)
SCORE:
TOTAL TIME

INTENDED STIMULUS
– Hopper workout from the 2007 CrossFit Games.
– 12:00-17:00
– Row in 3:30-5:30
– Pull-ups in 5 sets or less (no sets less than 3). Moderately loaded push jerks should always be unbroken.
– Heavy on the grip and pulling strength/stamina.

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THURSDAY:

5K RUN
BENCHMARK

RX
For time:
5,000-m run
SCORE:
TOTAL TIME

INTERMEDIATE
Same as Rx’d
SCORE:
TOTAL TIME

BEGINNER
AMRAP 25:
400-m run
– Rest 1:00 between runs.
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
For completion:
100 abmat sit-ups

INTENDED STIMULUS
– 20:00-30:00.
– Longer, monostructural benchmark and a good CrossFit endurance test.
– Fast on the first mile, moderate pace in the middle, and finish with a sprint.
– Opportunity for more athletes to go Rx and/or go longer than you’re used to.

——

FRIDAY:

RX
4 rounds for time:
5 squat cleans (47.5/70 kg)
20 hand-release push-ups
80 double-unders
SCORE:
TOTAL TIME

INTERMEDIATE
4 rounds for time:
5 squat cleans (37.5/52.5 kg)
15 hand-release push-ups
50 double-unders
SCORE:
TOTAL TIME

BEGINNER
4 rounds for time:
5 squat cleans (30/42.5 kg)
20 hand-release knee push-ups
80 single-unders
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
EMOM 7:
1 hang clean (squat or power)

INTENDED STIMULUS
– 9:00-14:00.
– Barbell load should be considered moderate to light.
– The squat cleans should be completed in :30-1:00.
– Push-ups should be completed in :30-1:30.
– Double-unders should be completed in 1:00-1:30. Athletes should be able to perform sets of 20 reps unbroken at a time.
– Break up the push-ups and double-unders into sustainable sets so you can push the back half of the workout.

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SATURDAY:

Summer Comp!

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SUNDAY:

SKILL WORK
Pre-workout:
EMOM 5:
5-10 heavy wall-ball shots
– Use a load heavier than typically used and/or throw to a higher target.

RX
For time:
50 sit-ups
40 box jumps (20/24 in)
30 wall-ball shots (6/9 kg) (9/10 ft)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
50 sit-ups
40 box jumps (16/20 in)
30 wall-ball shots (4/6 kg) (9/10 ft)
20 burpees-to-target
1,000-m run
20 burpees-to-target
30 wall-ball shots
40 box jumps
50 sit-ups
SCORE:
TOTAL TIME

BEGINNER
For time:
40 sit-ups
32 step-ups (16/20 in)
24 wall-ball shots (4/6 kg) (9/10 ft)
16 burpees-to-target
800-m run
16 burpees-to-target
24 wall-ball shots
32 step-ups
40 sit-ups
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 17:00-24:00.
– Big down and up “grindy” chipper of more simple movements with a lot of movement interference.
– Expect to be faster on the way down and a bit slower on the way back up.
– Perform the run in 4:00-6:00.

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