AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
Every 2:00 for 7 sets:
1 front squat
– Increase loading across as many sets as possible.
– Take the barbell from a rack.
– Grip the barbell so that you may keep your elbows up as high as possible.
SKILL I
3 sets:
On a 2:00 clock:
200-m run
Max distance DB farmers carry (50/70 lb)
– Rest 2:00 between sets.
– Use two DBs.
– In Skill I, complete the 200-m run as quickly as possible to give yourself enough time to accumulate a significant distance on the double-DB farmers carry. Aim to have at least 1:00 to farmers carry. Hang on to the DBs for as long as possible with the time you have. If you find yourself dropping them more than twice, the weight is too heavy.
STAMINA I
For time:
800/1,000-m C2 bike
Rest 1:00
1,600/2,000-m C2 bike
Rest 2:00
2,400/3,000-m C2 bike
Rest 3:00
3,200/4,000-m C2 bike
– Stimulus & Goals
Notes:
20:00-26:00 of work (not including rest)
800/1,000-m < 2:30
1,600/2,000-m < 5:00
2,400/3,000-m < 8:00
3,200/4,000-m < 10:00
- Perform each bike at a sustainable pace (around 80-90% effort) to feel relatively recovered prior to starting the next interval.
- If you feel like you can push faster, wait until the 2,400/3,000-m and/or the 3,200/4,000-m intervals to turn on the afterburners.
- Try to perform this workout with friends or a training partner for more of a push. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval prior to starting. ACCESSORY – I
4 sets:
10 single-leg GHD hip extensions/leg
10 weighted box step-ups/leg (20 in)
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MONDAY:
CFG 2015 EVENT 5 – HEAVY DT
BENCHMARK
SKILL
Pre-workout:
5 sets for load:
3 push jerks
–Rest no more than 4:00 between lifts.
-Increase loading across as many sets as possible.
RX
AMRAP 12:
12 deadlifts (65/93 kg)
9 hang power cleans
6 push jerks
INTERMEDIATE
AMRAP 12:
12 deadlift (47.5/70 kg)
9 hang power clean
6 push jerks
BEGINNER
AMRAP 12:
12 deadlift (30/42.5 kg)
9 hang power clean
6 push jerks
SKILL WORK
Post-workout:
8 sets for reps:
:20 hollow rocks
– :10 rest
STIMULUS
-3-5+ rounds.
-First round in 2:30 or less.
-Moderately heavy loading.
-Hang power cleans and push jerks in 3 sets or less.
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TUESDAY:
TABATA SOMETHING ELSE
BENCHMARK
SKILL
Pre-workout:
Pull-up skill – Kipping and Butterfly pull-up technique
RX
For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
– No rest between Tabatas; complete all four in 16:00.
INTERMEDIATE
Same as RX’d
BEGINNER
Every :30 for 16:00:
Min. 1-4: 4 ring rows
Min. 5-8: 4 hand-elevated push-ups
Min. 9-12: 4 sit-ups
Min. 13-16: 4 air squats
– If unable to complete the designated number of reps within :30, rest during the following interval.
STIMULUS
-Complete 8 intervals of each movement before moving to the next.
-Perform a consistent number of reps each round.
-Score is the total number of reps completed.
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WEDNESDAY:
SKILL
Pre-workout:
Running technique and drills
RX
3 rounds for time:
Run 800 m
30-m bear crawl (4 gym lengths)
30 Russian KB swings (24/32 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
Run 600m
30-m bear crawl (4 gym lengths)
30 Russian KB swing (16/24 kg)
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
Run 400m
15-m bear crawl (2 gym lengths)
20 Russian KB swing (12/16 kg or lighter)
SCORE:
TOTAL TIME
STIMULUS
-Target is 18:00.
-Slow it down for a steady grind after heavy DT on Monday and the work-rest intervals on Tuesday.
-Runs in less than 4:00, bear crawl in 1:00-1:30, and moderately heavy KB swings in :45-1:00 in 1-2 sets each round.
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THURSDAY:
SKILL WORK
Pre-workout:
10:00 to work up to heavy set of 4 front-rack step-back lunges from a rack.
RX
AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (15/22.5 kg)
8 right-arm single-DB front-rack step-back lunges
48 double-unders
INTERMEDIATE
AMRAP 8:00:
8 left-arm single-DB front-rack step-back lunges (12.5/15 kg)
8 right-arm single-DB front-rack step-back lunges
1:00 double-under attempts (up to 48)
BEGINNER
AMRAP 8:00:
12 alternating step-back lunges
24 penguin taps
STIMULUS
-4+ rounds.
-This is a FAST AMRAP. Hit it hard from the start and not let up for the full 8:00.
-Breathe on the lunges, then try for unbroken sets of double-unders.
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FRIDAY:
RX
7 rounds for max reps:
1:30 to accumulate:
4 shoulder presses (42.5/60 kg)
4 front squats
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest
INTERMEDIATE
7 rounds for max reps:
1:30 to accumulate:
4 shoulder press (30/42.5 kg)
4 front squat
4 thrusters
AMRAP lateral burpees over the barbell
1:30 rest
BEGINNER
7 rounds for max reps:
1:30 to accumulate:
4 shoulder press (15/20 kg or lighter)
4 front squat
4 thrusters
AMRAP lateral burpees over the barbell (step over as needed)
1:30 rest
STIMULUS
-At least :30-:45 to accumulate burpees in the early rounds, working to maintain the same number of burpees in later rounds.
-Loading should be moderate and based on the shoulder press.
-Try to go unbroken on the three weightlifting movements, however, it should take no more than 2 sets to complete the 12 reps.
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SATURDAY:
CROSSFIT REGIONAL 2014 EVENT 6
PARTNER
RX
For time with a partner:
50-calorie row
50 box jump-overs (20/24 in)
50 deadlifts (55/85 kg)
50 wall-ball shots (6/9 kg) (10 ft)
50 ring dips
50 wall-ball shots
50 deadlifts
50 box jump-overs
50-calorie row
SCORE:
TOTAL TIME
INTERMEDIATE
For time with a partner:
50-calorie row
50 box jump overs (20/24 in)
50 deadlifts (47.5/70 kg)
50 wall-ball shots (4/6 kg) (9/10 ft)
30 foot-assisted ring dips
50 wall-ball shots
50 deadlifts
50 box jump overs
50-calorie row
SCORE:
TOTAL TIME
BEGINNER
For time with a partner:
50-calorie row
30 box step-overs (20 in)
30 deadlifts (37.5/52.5 kg)
30 wall-ball shots (4/6 kg) (9/10 ft)
30 hand-elevated ring push-ups
30 wall-ball shots
30 deadlifts
30 box step-overs
50-calorie row
SCORE:
TOTAL TIME
STIMULUS
-20:00-25:00
-2014 CrossFit Regional event individual workout; for most athletes, this was a get-as-far-as-you-can 21:00 AMRAP.
-In order to finish in under 21:00, pairs should complete each row in 3:00 or less, leaving just over 2:00 to complete each movement within the chipper.
-Divide movement as desired; someone should always be moving.
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SUNDAY:
SKILL
Pre-workout:
5 sets for load:
3 weighted pull-ups
3 deficit strict handstand push-ups
– Rest as needed between sets.
(Intermediate options:)
Strict pull-ups / strict negative pull-ups
strict HSPU / negative HSPU / pike push-up
(Beginner options:)
Strict ring row / seated strict pull-up
DB / KB seated Z-press
RX
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 GHD sit-ups
INTERMEDIATE
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 strict straight leg sit-ups
EMOM 16:
Minute 1 | :30 calorie bike
Minute 2 | :30 abmat anchored sit-ups
STIMULUS
-Constant movement in both exercises for each of the :30 intervals.
-7-12+ calories on the bike.
-12-18+ GHD / sit-ups
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