AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Every 4:00 for 5 sets:
10 hang muscle cleans
5 bench presses
– Rest as needed between movements.
– Complete each set of bench presses at 60% or greater of your 1-rep max. Use a weight on the cleans so that you can stay unbroken.
SKILL I
6 sets:
5 toes-to-bars
5 kipping pull-ups
5 toes-to-bars
– Perform the 15 reps unbroken. If unable to do so, scale the reps to 4-4-4, 3-3-3, or 2-2-2.
– Rest as needed between sets.
STAMINA I
3 sets:
50 unbroken wall-balls
– Rest no longer than 4:00 between sets.
– Use a weight that allows you to go unbroken. This may be lighter than you normally use.
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MONDAY:
ISABEL
BENCHMARK
RX
For time:
30 snatches (43/61 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
30 snatches (30/42.5 kg)
SCORE:
TOTAL TIME
BEGINNER
For time:
30 snatches (15/20 kg)
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
3 sets:
3 snatches (70%)
3 sets:
3 snatches (75%)
STIMULUS
– Classic CrossFit benchmark.
– Power or Squat Snatch.
– Finish in under 10:00. Advanced athletes pushing to finish sub 5:00.
– Repeat from August 17, 2022.
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TUESDAY:
SKILL WORK
Pre-workout:
EMOM 8:
3 push jerks
RX
2 rounds for time:
100 double-unders
25 shoulder-to-overheads (30/42.5 kg)
25 burpees
SCORE:
TOTAL TIME
INTERMEDIATE
2 rounds for time:
1:30 double-unders
25 shoulder-to-overheads (25/35 kg)
25 burpees
SCORE:
TOTAL TIME
BEGINNER
2 rounds for time:
75 single-unders
25 shoulder-to-overheads (15/20 kg)
15 burpees
SCORE:
TOTAL TIME
STIMULUS
– Aim for 10:00 or less.
– 10-15 burpees in 1:00.
– Use a lightweight for the shoulder-to-overhead.
– Consider a push press for the shoulder-to-overhead and then move to the jerk if you tire and still need to hang on to the bar.
– Scale the double-unders to a simpler option while maintaining the volume.
– Build to a heavy push jerk before the workout.
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WEDNESDAY:
HEAVY DAY
RX
For load:
Back squats
5-5-3-3-3-1-1-1-1-1
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Rest, stretch, and recover
STIMULUS
– Compare to Mar 31, 2022.
– Build to a heavy 5, 3, and 1.
– Aim to set a new 1-rep max back squat.
– Lift once every 3:00.
——
THURSDAY:
SKILL WORK
Pre-workout:
5 sets for load:
3 hang power cleans
RX
3 rounds for time:
21 hang power cleans (40/60 kg)
15 front squats
9 down ups
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
21 hang power cleans (30/42.5 kg)
15 front squats
9 down ups
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
21 hang power cleans (15/20 kg)
15 front squats
9 down ups
SCORE:
TOTAL TIME
STIMULUS:
– 09:00-12:00
– Sets of 3 on the hang power cleans, 2 sets on the front squats
——
FRIDAY:
RX
3 rounds for time:
400/500-m row
12 deadlifts (47/70 kg)
21 box jumps (20/24 in)
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
400/500-m row
12 deadlifts (34/52 kg)
21 box jumps (20/24 in)
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
200/250-m row
12 deadlifts (25/34 kg)
21 box step-ups (12/20 in)
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
Accumulate:
50 Kang squats (empty barbell)
STIMULUS
– 10:00-12:00.
– Finish the row in 2:30 or less.
– The loading of the barbell should be light enough so that you can go unbroken for at least 2 of the 3 rounds.
– Move fast on the box jumps and deadlifts, and pace the row.
– Advanced athletes shouldn’t pace anything.
——
SATURDAY:
TEAM WOD
RX
4 rounds for time with a partner:
60 DB lunge (15/22.5 kg)
30 bike cals
15 devils press
SCORE:
TOTAL TIME
INTERMEDIATE
4 rounds for time with a partner:
60 DB lunge (10/15 kg)
30 bike cals
15 devils press
SCORE:
TOTAL TIME
BEGINNER
4 rounds for time with a partner:
50 DB lunge (5/7.5 kg)
20 bike cals
10 devils press
SCORE:
TOTAL TIME
STIMULUS:
– 25:00-30:00
Partners split the work between each other, one person working at a time.
– Two DBs.
– DB front rack travelling lunges.
——
SUNDAY:
‘ARTIE’
HERO BENCHMARK
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella.
RX
AMRAP 20
5 Pull-Ups
10 Push-Ups
15 Squats
5 Pull-Ups
10 Thrusters (30/42.5 kg)
INTERMEDIATE
AMRAP 20
5 Jumping Pull-Ups
10 Push-Ups
15 Squats
5 Jumping Pull-Ups
10 Thrusters (20/30kg)
BEGINNER
AMRAP 20
5 Ring Rows
10 Knee Push-Ups
15 Squats
5 Ring Rows
10 Thrusters (15/20 kg)
——