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AFTER CLASS EXTRA / ACCESSORY

STRENGTH I
EMOM 15:
Min. 1-5 | 3 front squats
Min. 6-10 | 2 front squats
Min. 11-15 | 1 front squat
– Add load each minute.

STRENGTH II
4 sets:
200-m KB farmers carry (25/32.5 kg)
– Rest 2:00 between sets.
– Use two DBs.

SKILL I
EMOM 10:
:10 double-under crossovers
– Scale to single-under crossovers as needed.

STAMINA I
10 sets:
8/10-calorie row
8/10-calorie C2 bike
– Rest 1:30 between sets.

STAMINA II
15 sets:
1:00 slow jog
1:00 run
– No rest between changes in pace.

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MONDAY:

RX
For time:
21-15-9:
Deadlifts (70/102.5 kg)
Lateral burpees over the barbell

SCORE:
TOTAL TIME

INTERMEDIATE
For time:
21-15-9:
Deadlifts (55/85 kg)
Lateral burpees over the barbell
SCORE:
TOTAL TIME

BEGINNER
For time:
21-15-9:
Deadlifts (42.5/60 kg)
Lateral burpees over the barbell
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
Every 2:00 x 3 sets:
1-10 unbroken strict chin-ups

STIMULUS
– Twist on Diane that has more of a strict shoulder strength bias.
– 5:00-10:00.
– Deadlifts in 3 sets or less, presses in 4 sets or less, and 7 burpees /:30.

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TUESDAY:

HEAVY DAY

RX
For load:
10-10-10-10-10:
Bench press
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL WORK
Post-workout:
1 set:
Max-effort hanging L-sit hold

STIMULUS
– High volume, upper body bench pressing heavy day.
– All sets should be at 70% or greater of athletes’ 1-rep-max bench.
– Build to a heavy set. Lift once every 5:00.

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WEDNESDAY:

RX
Every 1:30 x 10 sets:
1 hang squat snatch
1 squat snatch
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL WORK
Post-workout:
3 sets for reps:
:30 V-ups
– Rest :15.
:30 overhead squats (15/20 kg)
– Rest :15.
:30 active bar hang
– Rest :15.

STIMULUS
– Build to a heavy and unbroken set of the complex.
– For the Skill, work continuously for each :30 interval without resting.

——

THURSDAY:

RX
4 rounds for time:
400-m run
20 DB box step-ups (20/24 in) (15/22.5 kg)
20 pull-ups
– Use one DB.

INTERMEDIATE
4 rounds for time:
400-m run
20 DB box step-ups (20/24 in) (12.5/15 kg)
10 pull-ups
– Use one DB.

BEGINNER
4 rounds for time:
300-m run
20 DB box step-ups (20 in)
20 jumping pull-ups

SKILL WORK
Post-workout:
3 sets for quality:
10 single-leg DB Romanian deadlifts/leg
15 GHD back extensions / barbell good mornings

STIMULUS
– 16:00-20:00
– Lower-body interference between the step-ups and the run.
– Pull-ups in no more than 2-3 sets.

——

FRIDAY:

SKILL WORK
Pre-workout:
EMOM 5:
3 hang clean and jerks
– Build to heavier than workout weight.

RX
AMRAP 20:
3-6-9-12-15… etc.
Handstand push-ups
Clean and jerks (43/61 kg)
Calorie row / ski

INTERMEDIATE
AMRAP 20:
2-4-6-8-10… etc.
Handstand push-ups
3-6-9-12-15… etc.
Clean and jerks (35/52.5 kg)
Calorie row / ski

BEGINNER
AMRAP 20:
3-6-9-12-15… etc.
Pike push-ups
Clean and jerks (30/42.5 kg)
Calorie row / ski

STIMULUS
– Aim to complete the round of 15+. Advanced athletes should get into the round of 21.
– Maintain sets of 3 on the handstand push-ups.
Quick singles on the clean and jerks (5+ reps/1:00).

——

SATURDAY:

TEAM WOD

RX
24 rounds total for time with a partner:
10 KB sumo deadlift high pulls (24/32 kg)
8 box jumps (20/24 in)
6 toes-to-bar
– One partner completes a whole round at a time, then switch.
– Sprint!

INTERMEDIATE
24 rounds total for time with a partner:
10 KB sumo deadlift high pulls (16/24 kg)
8 box jumps (20/24 in)
6 knees-to-armpits
– One partner completes a whole round at a time, then switch.
– Sprint!

BEGINNER
20 rounds total for time with a partner:
10 KB sumo deadlift high pulls (8/16 kg)
8 box step ups (16/20 in)
6 hanging knee raises
– One partner completes a whole round at a time, then switch.
– Sprint!

STIMULUS
– 26:00-30:00.
– Full body conditioning heavy workout.
– Work ‘you go I go’ by round.

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SUNDAY:

HERO WOD ‘HULK HOGAN’
BENCHMARK

‘Hulk Hogan’ was created by Coach Ben Bergeron of CrossFit New England, first posted on their website August 4, 2013. CFNE names all their daily WODs ‘for fun’, and some like this one get more widely adopted in the CrossFit community. CrossFit New England is famous for being the training ground for multiple CrossFit Games champions, under head coach and owner, Ben Bergeron.

RX
10 Rounds E2MOM:
3 muscle-ups
5 power cleans (61/85 kg)
7 burpees

INTERMEDIATE
10 Rounds E2MOM:
6 low ring muscle-up transitions / pull-ups
5 Power Cleans (35/52.5 kg)
7 Burpees

BEGINNER
10 Rounds E2MOM:
6 ring rows
5 Power Cleans (20/30 kg)
7 Burpees

STIMULUS
– Perform one round every 2:00 for 20:00 total.
– Scale load and volume to achieve at least :45s rest minimum each round.

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