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After Class / Open Gym Extra:

STRENGTH I

5 sets:
1:00 sandbag bear-hug hold
20 DB step-ups (20/24 in)
– Use two DBs for the step-ups.
– Increase load across as many sets as possible.
– Rest as needed between sets.

SKILL I

Burgener warm-up – power clean
3 sets:
10 dip-drive
10 dip-drive, shrug
10 dip-drive, shrug, elbows high and outside
10 muscle cleans
10 front squats
10 hang power cleans
10 power cleans
– Rest as needed between movements and sets.
– Focus on hitting positions over increasing load.
– Begin first set with a PVC.

SKILL II

4 sets:
10 kip swings on rings
10 kipping ring pull-ups
20 hollow rocks
– Rest as needed between sets.

STAMINA I

EMOM 20:
Min. 1 | 1:00 bike (moderate pace)
Min. 2 | :30 double-unders

——

Monday:

In Pairs

A.

SKILL WORK

Pre-workout:
Accumulate with a partner:
60 burpee box jump-overs (20/24 in)
– Break up the reps as needed.

B.

WOD

RX
10 rounds for time with a partner:
20 double-unders
14/20-cal. row
20 double-unders
– Alternate rounds with a partner.

INTERMEDIATE
10 rounds for time with a partner:
:20 double-unders
14/20-cal. row
:20 double-unders
– Alternate rounds with a partner.

BEGINNER
10 rounds for time with a partner:
20 single-unders
7/10-cal. row
20 single-unders
– Alternate rounds with a partner.

Stimulus:
– Spend no more than 2:00 on a single round.
– Perform unbroken double-unders.
– Finish the calories on the rower in :40-1:00.
– Fast transitions between movements.

——

Tuesday:

Heavy Day

A.

WOD

5 Sets for Load:
3 weighted pull-ups

B.

SKILL WORK

Post-workout:
8 sets for reps:
:20 ring dips
– Rest :10

Stimulus:
– All sets as heavy as possible.
– Move through the largest range of motion possible.
– Build to a new 3-rep weighted pull-up if feeling good.
– Keep the volume low with 22.1 coming up.

——

Wednesday:

A.

SKILL WORK
Pre-workout:
For time:
800-m run

B.

WOD

RX
3 rounds for time:
200-m run
20 knees-to-elbows
200-m run
20 DB thrusters (12.5/17.5 kg)

INTERMEDIATE
3 rounds for time:
200-m run
20 knees-to-armpits
200-m run
20 DB thrusters (7.5/12.5 kg)

BEGINNER
3 rounds for time:
200-m run
20 hanging knee raises
200-m run
10 single-arm DB thrusters/arm (5/7.5 kg)

Stimulus:
– Look to finish this workout in 9:00-14:00.
– A good goal for each round is roughly 4:00.
– Nothing should slow you down too much. You should be able to move from one movement to the next without much rest.
– The thrusters should feel light and be performed in big sets.
– The knees-to-elbows should be performed in 3 sets or less.
– Sprint the pre-workout run.

——

Thursday:

Heavy Day

A.

WOD

5 Sets for Load:
3 Back Squats

B.

SKILL WORK
Post-workout:
Accumulate:
2:00 in a handstand
– Stomach facing the wall.

Stimulus:
– You have the option to build to a 3-rep max for the day or find a moderately heavy weight and stay there for 5 sets.
– You should aim to be squatting between 75-100% of their 1-rep max.
– Rest at least 2:00 to 3:00 between sets.
– Get yourself upside down during the post-workout skill session!

——

Friday:

Benchmark – CrossFit Games Open 22.1

TBA Thursday 24th at 8pm

Join us for Friday Night Lights at either 5:30pm or 7pm!

——

Saturday:

Team WOD

In Pairs

RX
For time:
80-60-40-20-10*
Med ball sit-ups (6/9 kg)
Calories (*Fem 60-45-30-15-8)
KB Russian Swing (24/32 kg)
Wall-ball shots (6/9 kg) (9/10 ft)

INTERMEDIATE
For time:
80-60-40-20-10
Med ball sit-ups (4/6 kg)
Calories (*Fem 60-45-30-15-8)
KB Russian Swing (16/24 kg)
Wall-ball shots (4/6 kg) (9/10 ft)

BEGINNER
For time:
80-60-40-20-10
Sit-ups
Calories (*Fem 60-45-30-15-8)
KB Russian Swing (8/16 kg)
Wall-ball shots (3/4 kg) (8/9 ft)

Stimulus:
– Split the work between you.
– Finish within 32:00.
– Maintain sets of 10+ on the swings and wall-ball shots.
– Increase intensity as the workout progresses.

——

Sunday:

Hero WOD

‘Elaine Noble’

This tribute workout is dedicated to Elaine Noble. Elaine was elected to the Massachusetts House of Representatives for two terms in 1974, becoming the first-ever openly gay candidate elected to a state office. Noble says that during her controversial, groundbreaking campaign, her windows were shot out, her car was vandalized, and she and her staff suffered ongoing harassment. She still managed to win the election.

“I was elected in a largely Irish Catholic town,” she later said. “There was a level of animosity in all strata of society against homosexuality.” Noble’s victory came three years before Harvey Milk, the gay San Francisco supervisor, was shot to death.
In 1977 Noble was among the first delegation of gays and lesbians invited to the White House by President Jimmy Carter. She helped form the Massachusetts Women’s Political Caucus with Ann Lewis, the sister of former U.S. Congressman Barney Frank. Frank was not out about his sexuality at the time.

Noble ran unsuccessfully for the U.S. Senate and went on to work for Boston Mayor Kevin White. At the time, she was romantically involved with the writer Rita Mae Brown.

In 1986, Noble helped create the Pride Institute, an LGBT alcohol and drug treatment center in Minneapolis. She eventually moved to Florida to teach and sell real estate. She also became involved in the local Democratic Party. In 2009 she helped raise money to build the Palm Beach LGBT Center.

RX
3 Rounds for Time
400-m run
19 deadlifts (70/102.5 kg)
400-m row
74 jumping lunges

INTERMEDIATE
3 Rounds for Time
400-m run
19 deadlifts (52.5/70 kg)
400-m row
74 jumping lunges

BEGINNER
3 Rounds for Time
300-m run
19 deadlifts (35/52.5 kg)
300-m row
74 lunges

Stimulus:
– Aim to finish in under 30:00.
– Quickly find a pace you can sustain, without long rest breaks.
– Spilt up the lunges early, don’t go to failure.

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