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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For load:
Snatch, clean or jerk:
5 reps x 2 sets @ 50-60%+
4 reps x 3 sets @ 60-70%+
3 reps x 2 sets @ 70-80%
– Welcome to week four of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.

STRENGTH II
For load:
Deadlift
10-8-8-6-6
– Welcome to week four in our Strength II Deadlift cycle; this is a de-load week.
– Your goal is to use a weight in each set so that you can maintain a solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3:00.

STRENGTH III
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible; perform the same weight for multiple sets if desired.
– Use a dumbbell, medicine ball, vest, or weight belt to add load to the pull-ups.
– If you are not able to perform a strict unweighted pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

SKILL I
3 sets:
10 strict toes-to-bars
20 GHD back extensions
– Rest as needed between sets.
– Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
– Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.

STAMINA I
5 sets for max calories:
3:00 Air Bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3:00 effort.
– Build bike stamina and conditioning.
– Treat this workout as if there are two parts. The first 3 sets should be at warm-up paces with each getting faster.
– Perform sets 4 and 5 at a faster, but still sustainable, pace. This should be a pace that can be held for 3 sets, but maybe not a 6th.
– Keep the chest high and push/pull with the arms in addition to the legs.
Modifications:
Air bike | C2 Bike, Ski-erg, row, run

MONDAY:

STRENGTH
Front Squats
5 x 3 @ 80%
*Lift every 2 mins
*Consistent weight throughout

RX
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats

INTERMEDIATE
AMRAP 9:
9 burpees to a target (6 in)
10 alternating single-leg squats to a target (box or wall ball)

BEGINNER
AMRAP 9:
9 burpees
10 alternating Step-Back Goblet Lunges @RPE 7 **Goblet Squat

STIMULUS
5+ rounds, 8+ for advanced athletes.
Burpees at a steady pace in under 1:00 each round.
Alternating single-leg squats in under :30 in the early rounds.

TUESDAY:

RX
In a 24-minute window
3 rounds with a partner:
50 Russian KB swings (32/24 kg)
40 toes-to-bars
30 handstand push-ups

Then in any remaining time – Max effort Cals

INTERMEDIATE
In a 24-minute window
3 rounds with a partner:
50 Russian KB swings (24/26kg)
40 toes-above-shoulders
30 Pike handstand push-ups

Then in any remaining time – Max effort Cals

BEGINNER
In a 24-minute window
3 rounds with a partner:
50 Russian KB swings (16/12kg)
40 knees-above-hips / kipping knee raises
30 push-ups from the knees

Then in any remaining time – Max effort Cals

STIMULUS
3 rounds in 21:00 or less, aiming for 30+ Calories
One partner always working; perform small sets as needed.
Moderate load kettlebell – 10 reps at a time
Handstand push-ups and toes-to-bars in sets of 5+ to start.

WEDNESDAY:

PRE-SKILL
Every 2:00 for 5 rounds:
3 power snatches
**Focus on cycling on the barbell (TnG)
** Set weight 65-80%

RX
5 rounds for time:
50 double-unders
10 power snatches (60/42.5 kg)

INTERMEDIATE
5 rounds for time:
30 double-unders
8 power snatches (52.5/35kg)

BEGINNER
5 rounds for time:
50 Single-unders
6 power snatches (20/15kg)

STIMULUS
6:00-10:00; advanced athletes can go sub-6:00.
Double-unders in 5 or fewer sets, ideally unbroken.
Power snatches in under 1:30 per round; advanced athletes closer to :30.
Snatch-focused day; reduce movement complexity and double-under volume as needed.

Thursday:

STRENGTH
Strict Press
5 – 5 – 3 – 3 – 1 – 1
*Lift Every 2 minutes
*Start at 70% and build over the sets to a heavy 1 rep

OPEN WOD – 13.2
RX
AMRAP X 10
5 Shoulder-to-Overheads @ 52.5/35kg
10 Deadlifts @52.5/35kg
15 Box Jumps @24/20”

INTERMEDIATE
AMRAP X 10
5 Shoulder-to-Overheads @ 42.5/30kg
10 Deadlifts @ 42.5/30kg
15 Box Jumps @24/20”

BEGINNER
AMRAP X 10
5 Shoulder-to-Overheads @30/20kg
10 Deadlifts @30/20kg
15 Box Step Ups @24/20

STIMULUS
Aim for 5+ rounds
Top athletes back in 2013 got 9+ rounds
Light weight on the barbell – unbroken reps

FRIDAY:

RX
For time:
12 squat clean thrusters (52.5/35kg)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run

INTERMEDIATE
For time:
12 squat clean thrusters (35/ 25kg)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run

BEGINNER
For time:
12 squat clean thrusters (20/15kg)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run

POST SKILL:
10 mins to build to a heavy clean thruster (cluster)

STIMULUS
8:00-12:00.
Unbroken squat clean thrusters; the barbell should feel moderately light to start, but 12 unbroken reps should become a challenge.
Advanced athletes should push the pace on the run, while beginners should pace the run to facilitate unbroken squat clean thrusters.

SATURDAY:

FOR TIME WITH A PARTNER – one person working at a time:

RX
5 ROUNDS FOR TIME
30 x DB Hang Snatch (25/17.5kg)
30 x Over Partner Burpees
30 x Synchro Sit Ups
30 x Chest to bar pull ups

INTERMEDIATE:
5 ROUNDS FOR TIME
30 x DB Hang Snatch (17.5/12.5kg)
30 x Over partner Burpees
30 x Synchro Sit Ups
30 x Pull ups

BEGINNERS:
5 ROUNDS FOR TIME
30 x DB Hang Snatch (12.5/7.5kg)
30 x Burpees
30 x Synchro Sit Ups
30 x Jumping Chest to bar pull ups/ Jumping pull ups

SUNDAY:

Hero WOD – Joost
This hero workout is dedicated to First Responder Joost van Wijk, 36 years old, who passed away on December 9, 2017.

“We would like to dedicate this Hero WOD “Joost” to the policeman, friend, colleague and comrade Joost van Wijk, but also, in this unpleasant time, to all First Responders, care workers and those who are deployed for us overseas. A special group of people who are ready to guarantee our security, freedom and democracy every day. Also to all deceased First Responders, as a tribute to people like Joost, who made the highest sacrifice.”

According to Drees, Joost was always a great admirer of CrossFit as a sport and had a lot of respect for the Hero WODs and what they stood for.
The workout was designed by his dear friend Lonny Drees, Head Coach of CrossFit Zwijndrecht @crossfitzwijndrecht (De Veldoven, Netherlands).

The rep scheme signifies:
– 6+3 for the day when Joost died, 9th of December
– 12 Box Jumps for the month when he died
– 10+10 and 17 reps for the year (2017).

RX:
EMOM for 20 minutes
Minute 1: 6 Wall Ball Shots (9/6 kg) + 3 Bar Muscle-Ups
Minute 2: 12 Box Jumps (24/20 in)
Minute 3: 4 Power Snatches (55/40 kg) + 6 Overhead Squats (55/40 kg)
Minute 4: 10 Toes-to-Bars + 10 Knees-to-Elbows
Minute 5: 17 Push-Ups

INTERMEDIATE:
EMOM for 20 minutes
Minute 1: 6 Wall Ball Shots (9/6kg) + 3-5 Strict Pull-Ups
Minute 2: 12 Box Jumps (24/20 in)
Minute 3: 4 Power Snatch (40/25 kg) + 6 Overhead Squats (40/25 kg)
Minute 4: 10 Med-Ball Sit-Ups + 10 Kipping knees to chest/Leg raises
Minute 5: 17 Push-Ups

BEGINNER:
EMOM for 20 minutes
Minute 1: 6 Wall Ball Shots (6/4kg) + 5 x Ring Rows
Minute 2: 12 Box Jumps (24/20 in)
Minute 3: 4 Push Presses (20/15kg) + 6 Front Squats (20/15kg)
Minute 4: 10 Med-Ball Sit-Ups + 10 Tuck Crunches
Minute 5: 17 Knee Push-Ups