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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For time:
400-meter sandbag bear hug carry (heavy)
– Complete with minimum breaks.
– Reduce the loading as needed.

STRENGTH II
7 sets for load:
3 bench presses
– Lift once every 3:00.
– Increase loading across as many sets as possible.
– Take the barbell from a rack and use a spotter if available.
– Begin the first set around 75-85% of your 1-rep max bench press.
– Rest with your remaining time in the 3:00 interval.

SKILL I
EMOM 10:
2-4 bar muscle-ups
– Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
– If you do not yet have bar muscle-ups, practice the most challenging pulling exercises that you do have, like chest-to-bar pull-ups, chin-over-bar pull-ups, and ring rows.

STAMINA I
10 rounds for time:
400-meter run
OR
400/500-meter row
OR
800/1,000-meter C2 Bike
– Rest 2:00 between rounds.
– 30:00-40:00 (including rest).
– Monostructural stamina/conditioning focus.
– Keep all rounds to 2:15 or less.
– Switch between different movements throughout the workout if desired.
– Push the pace on each interval. These do not have to be an all-out effort, but they should be at least 90%.
– Perform this workout with a partner if you would like. Partner 1 should perform a round and partner 2 should immediately start their round when partner 1 finishes. Alternate rounds until each partner has completed 10 rounds.

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MONDAY:

SKILL
Pre-workout:
EMOM 12:
1 hang power clean
– Increase loading across as many sets as possible.
– Reps all start from the hang.
– Begin at 70% of your 1-rep max power clean.

RX
AMRAP 7:
20 double-unders
5 chest-to-bar pull-ups

INTERMEDIATE
AMRAP 7:
00:30 double-under attempts
5 pull-ups

BEGINNER
AMRAP 7:
20 single-unders
5 jumping pull-ups

STIMULUS
-Test your chest-to-bar capacity and upper-body grip and pulling stamina to where your limit is. DO NOT pace or strategize this one; just move!
-Finish rounds in less than :30 and keep the pull-ups unbroken.
-Rest as little as possible and attack each element, even if you do not feel ready.

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TUESDAY:

HERO WOD ‘MICHAEL’
BENCHMARK
(Modified)

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28 2005.

“Michael” was CrossFit’s second hero WOD (after “J.T.”), posted on the CrossFit Main Site as the workout of the day for July 15, 2005 (050715). The post said: “With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly. The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.”

RX
3 rounds for time:
800-m run
50 KB russian swings (24/32 kg)
50 sit-ups
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time:
800-m run
50 KB russian swings (16/24 kg)
50 sit-ups
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
400-m run
40 KB russian swings (8/12 kg)
25 sit-ups
SCORE:
TOTAL TIME

STIMULUS
-24:00-30:00.
-Keep all runs to 5:30 or less.
-Complete KB swings in 2:15 or less.
-Complete sit-ups in 2:15 or less.
-Unmodified ‘Michael’ included hip extensions instead of KB Russian swings, we have adapted to suit our classes. Feel free to perform hip extensions in the WOD instead.

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WEDNESDAY:

SKILL WORK
Pre-workout:
On an 8:00 clock:
Build to a heavy set of 3 deadlifts

RX
AMRAP 10:
7 handstand push-ups
7 deadlifts (70/102 kg)

INTERMEDIATE
AMRAP 10:
5 handstand push-ups
7 deadlifts (47/70 kg)

BEGINNER
AMRAP 10:
7 double-DB shoulder presses (5/7.5 kg)
7 deadlifts (29/43 kg)

STIMULUS
-5+ rounds.
-Moderate loading that allows for unbroken deadlifts for most rounds.
-Handstand push-ups in 2 sets or less.

——

THURSDAY:

RX
32 EMOM (8 rounds)
1- max effort row / ski
2- max effort bike
3- max effort face melters (20/24 in)
4- rest
-Perform 5 down ups at the start of each working minute

INTERMEDIATE
32 EMOM (8 rounds)
1- max effort row / ski
2- max effort bike
3- max effort face melters (16/20 in)
4- rest
-Perform 3 down ups at the start of each working minute

BEGINNER
32 EMOM (8 rounds)
1- max effort row / ski
2- max effort bike
3- max effort mountain climbers
4- rest

STIMULUS
-Long, simple but hard conditioning.
-Aim to be consistent on each and every round.

——

FRIDAY:

HEAVY DAY

RX
For load:
5-5-5-5-10:
Back squats
– Increase loading on each set as you build to a 10-rep max.
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
Same as RX’d
SCORE:
LOAD

STIMULUS
-The 10-rep back squat should be about 70-80% of your 1-rep max.
-The first 4-5 reps of the 10 should feel manageable but not easy. Reps 5-7 should be a fight. Reps 8-10 will take all the focus in the world.
-The 4 sets of 5 should take effort but also should lead to that final 10-rep max set.

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SATURDAY:

TEAM WOD

RX
AMRAP 30:
400-m run
50 DB snatches (17.5/22.5 kg)
400-m single-DB farmers carry
4 rope climbs (15’)
– Partners run together and break up the other two movements as needed.

INTERMEDIATE
AMRAP 30:
400-m run
50 DB snatches (12.5/20 kg)
400-m single-DB farmers carry
4 rope climbs (10’)
– Partners run together and break up the other two movements as needed.

BEGINNER
AMRAP 30:
200-m run
30 DB snatch (5/10 kg)
200-m single-DB farmers carry
12 pulls to stand
– Partners run together and break up the other two movements as needed.

STIMULUS
-3+ rounds.
-DB snatches in sets of 10 or more.
-Farmers carry in 4:00 or less.
-One partner works at a time with the DB, but partners run together.

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SUNDAY:

HERO WOD ‘DEMPSEY’
BENCHMARK

Dedicated to Cpl Barry Dempsey (29) Royal Highland Fusiliers who died in an explosion in Afghanistan on 18 August, 2008. Also dedicated to Wayne Bland who also died in the same month.

RX
3 rounds for time:
50 wall ball shots* (6/9 kg)
50 ball push-ups* (6/9 kg)
50 slam balls* (9/12 kg)
-*RX+ use the 20/30 lb slam ball for all movements.

INTERMEDIATE
3 rounds for time:
50 wall ball shots* (6/9 kg)
50 push-ups
50 slam balls (10/20 lb)

BEGINNER
3 rounds for time:
50 wall ball shots* (4/6 kg)
40 knee push-ups
50 slam balls (10 lb)

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