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AFTER CLASS EXTRA / ACCESSORY:

STRENGTH I
Every 1:30 for 8 sets:
5 back squats
– Rest and add load with any remaining time in the interval.

SKILL I
5 sets:
3 false-grip ring pull-ups
3 strict muscle-ups
:10 ring dip hold (top of dip)
:10 ring dip hold (bottom of dip)
– Rest as needed between movements and sets.
– Once at the top of the muscle-up, the goal is to complete the holds back to back and unbroken.

STAMINA I
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use a Assault bike, or Echo bike.

STAMINA II
AMRAP 20:
100-m sled drag (empty sled)
50 double-unders

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TUESDAY:

SKILL WORK
Pre-workout:
8 sets for load:
2 shoulder presses

RX
2 rounds for time:
27 push presses (35/52.5 kg)
38/54 calorie row / bike / ski
SCORE:
TOTAL TIME

INTERMEDIATE
2 rounds for time:
27 push presses (30/42.5 kg)
38/54 calorie row / bike
SCORE:
TOTAL TIME

BEGINNER
2 rounds for time:
27 push presses (empty bar)
38/54 calorie row / bike
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 6:00-10:00.
– Complete the push press in 2 sets or less.
– Finish each row in 3:00 or less.
– Advanced athletes should try to go unbroken on the push press.

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WEDNESDAY:

SKILL WORK
Pre-workout:
5 sets for load:
3 weighted strict pull-ups

RX
For time:
100 burpee pull-ups
– Pull-up bar is 12 in/ 30 cm above reach.
SCORE:
TOTAL TIME

INTERMEDIATE
Same as Rx’d
SCORE:
TOTAL TIME

BEGINNER
For time:
100 jumping pull-ups
– Pull-up bar is 6 in/ 15 cm above the top of the head.
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 11:00-15:00.
– Steady grind.
– Will help build mental resilience.
– Athletes should have to jump to reach the pull-up bar.

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THURSDAY:

RX
EMOM 10:
Min. 1 | Max rep GHD sit-ups
Min. 2 | Max calorie bike

INTERMEDIATE
EMOM 10:
Min. 1 | Max rep weighted sit-ups
Min. 2 | Max calorie bike

BEGINNER
EMOM 10:
Min. 1 | Max rep sit-ups
Min. 2 | Max calorie bike

SKILL WORK
Post-workout:
For quality:
EMOM 15:
Min. 1 | :40 DB Romanian deadlifts (15/22.5 kg)
Min. 2 | :40 hollow hold
Min. 3 | :40 banded side steps

INTENDED STIMULUS
– Complete 5+ rounds.
– Lower body intensive workout.
– Aim for consistency each minute.

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FRIDAY:

HEAVY DAY

SKILL WORK
pre-workout:
3 sets:
10 behind the neck strict presses

RX
5 sets for load:
5 overhead squats
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

INTENDED STIMULUS
– All sets 70% or higher.
– Perform all 5 sets across or make small jumps that are 10 lbs or less.
– Rest 3:00 between each set.

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SATURDAY:

KELLY
BENCHMARK

TEAM WOD

RX
5 rounds for time:
400-m run
30 synchro box jumps (20/24 in)
30 synchro wall-ball shots (6/9 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
400-m run
30 synchro box jumps (16/20 in)
30 synchro wall-ball shots (4/6 kg)
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
300-m run
20 synchro step-ups (16/20 in)
20 synchro wall-ball shots (3/4 kg)
SCORE:
TOTAL TIME

INTENDED STIMULUS
– 25:00-30:00
– CrossFit benchmark workout partner variation.
– Higher volume, longer duration workout. Constant movement with minimal rest.
– 5:00-6:00 rounds.

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SUNDAY:

RX
5 rounds for time:
10 alternating DB snatches (22.5/30 kg)
15-m DB overhead carry, left
15-m DB overhead carry, right
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
10 alternating DB snatches (15/22.5 kg)
15-m DB overhead carry, left
15-m DB overhead carry, right
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
10 alternating DB snatches (12.5/15 kg)
15-m DB overhead carry, left
15-m DB overhead carry, right
SCORE:
TOTAL TIME

SKILL WORK
Pre-workout:
On a 10:00 clock:
Handstand walk practice

INTENDED STIMULUS
– 10:00 or less.
– Complete the DB snatches and DB overhead carries unbroken.
– A lot of muscular fatigue in the shoulders and grip.

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