AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
For load:
7 sets:
6 alternating back rack lunges
– Increase loading across as many sets as possible.
SKILL I
4 sets:
:30 handstand walk
:30 GHD sit-ups
– Rest 2:00 between sets.
– Record the total distance traveled on your hands and reps of the GHD sit-ups.
STAMINA I
EMOM 30:
Min. 1 | 8/12 cal. bike
Min. 2 | 10 burpee
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MONDAY:
RX
AMRAP 20:
30 air squats
20 burpees-to-target (6 in)
10 chest-to-bar pull-ups
INTERMEDIATE
AMRAP 20:
30 air squats
20 burpees-to-target (2 in)
10 pull-ups
BEGINNER
AMRAP 20:
21 air squats
14 burpees
7 banded strict pull-ups
STIMULUS
– 5-8 rounds.
– Keep moving.
– :30 – 1:15 for air squats.
– 1-2 minutes for burpees.
– Less than a minute for chest-to-bar pull-ups.
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TUESDAY:
RX
3 rounds for time:
30 alternating DB snatches (15/22.5 kg)
25 ring push-ups
100 double-unders
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
30 alternating DB snatches (10/15 kg)
15 ring push-ups
75 double-unders
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
20 alternating DB snatches (5/10 kg)
15 push-ups
100 single-unders
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
1 set:
Max ring row hold (top of row)
– Rest 1:00
Max ring rows
– Rest 1:00
Max ring row hold (top of row)
STIMULUS
– 11:00-16:00.
– Maintain sets of 10+ on the DB snatches.
– Ring push-ups in 2:00 or less.
– Significant upper-body pressing redundancy and heavy shoulder fatigue.
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WEDNESDAY:
RX
5 rounds for time:
200-m run
15 wall-ball shots (6/9 kg)(9/10 ft)
10 toes-to-bars
SCORE:
TOTAL TIME
INTERMEDIATE
Same as Rx’d
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
200-m run
10 wall-ball shots (3/4 kg)(9/10 ft)
10 hanging knee raises
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
5 sets:
Max hanging L-sit hold
STIMULUS
– 10:00-15:00.
– Runs in :45-1:15, toes-to-bars in :20-1:00, wall-ball shots in :30-1:00.
– Maintain a steady, consistent pace.
– Classic CrossFit workout with monostructural + gymnastics + weightlifting.
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THURSDAY:
RX
For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (42.5/60 kg)
10 rope climbs
– Must clear the box.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
30 box jump-overs (20/24 in)
20 shoulder-to-overheads (35/52.5 kg)
5 rope climbs
– Must clear the box.
SCORE:
TOTAL TIME
BEGINNER
For time:
30 box step-ups (20/24 in)
20 shoulder-to-overheads (25/35 kg)
5 rope pull-to-stands
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
7 sets:
1 strict weighted pull-up
STIMULUS
– 5:00-10:00.
– Complete box jump-overs in 1:00-2:00.
– Finish the shoulder-to-overheads in 1-2 sets and spend no more than 2:00.
– Spend no more than 6:00 on rope climbs.
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FRIDAY:
HEAVY DAY
RX
For load:
1-rep max deadlift
SCORE:
LOAD
INTERMEDIATE
Same as RX’d
SCORE:
LOAD
BEGINNER
5 sets for load:
5 deadlifts
SCORE:
LOAD
SKILL WORK
Post-workout:
4 sets for max calories:
1:00 air bike
– Rest 1:00 between sets.
STIMULUS
– Classic heavy day.
– 20:00 to build up to a heavy single.
– Attempt at least seven heavy singles within the designated time.
– Rest as needed between lifts.
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SATURDAY:
TEAM WOD
RX
6 rounds for time with a partner:
20 front squats (35/52.5 kg)
30 kettlebell swings (24/32 kg)
40 partner medicine-ball sit-ups (6/9 kg)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
SCORE:
TOTAL TIME
INTERMEDIATE
6 rounds for time with a partner:
20 front squats (30/42.5 kg)
30 kettlebell swings (16/24 kg)
40 partner medicine-ball sit-ups (4/6 kg)
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
SCORE:
TOTAL TIME
BEGINNER
6 rounds for time with a partner:
20 single-KB front squats (12/16 kg)
15 kettlebell swings (12/16 kg)
20 sit-ups
– Split the squats and swings as needed; one partner works at a time.
– Alternate reps on the sit-ups.
SCORE:
TOTAL TIME
STIMULUS
– 21:00-28:00
– Squats and KB swings in 1:30 or less.
– Sets of 5+ on the squats and KB swings.
– 2:00 or less on the sit-ups.
– Maintain a sprint pace throughout the workout with one person working and the other resting for all movements.
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SUNDAY:
HERO WOD ‘PAUL PANSINI’
BENCHMARK
This Firefighter Hero WOD is dedicated to Paul Pansini, FDNY, Engine 10, who was killed on September 11, 2001.
When Paul Pansini joined the Fire Department in 1991, he was assigned to Engine Co. 10 in Manhattan, one of the firehouses closest to the World Trade Center, and he never transferred out. ‘He enjoyed the house. He loved the excitement of the city,’ said his wife, Janice.
Eleven years in the same firehouse made him a senior man at the young age of 34. He was also the kind of guy who would do anything for anyone. So when Midtown’s Engine Co. 26 called for an extra man on Sept. 11, he volunteered. But when he arrived there, he didn’t even have time to sign in, because the company was responding to the fire caused by the attack on the World Trade Center. For a while, there was some confusion surrounding Mr. Pansini’s whereabouts, but he has been missing ever since responding to that fire.
SKILL
Pre-workout
Build to a heavy 3 power snatches (touch and go)
RX
For Time
1000-m Row
30 Bar Over Burpees
20 Snatches (43/61 kg)
INTERMEDIATE
For Time
1000-m Row
30 Bar Over Burpees
20 Snatches (30/43 kg)
BEGINNER
For Time
800-m Row
30 Burpees
20 Snatches (15/20 kg)
STIMULUS
– 10:00-15:00
– Fast row.
– Pace the burpees.
– Aim to cycle 4-6 reps on the barbell, and finish strong!
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