AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
Every 3:00 for 7 sets:
3 overhead squats
– Increase loading across sets.
SKILL I
EMOM 14:
Min. 1 | :30 shoulder taps in handstand or pike
Min. 2 | 15 v-ups
STAMINA I
For time:
Work for :30 and then rest for :30 until you accumulate 150 wall-ball shots.
STAMINA II
3 rounds for time:
600-m run
400-m run
200-m run
– Rest 1:30 between all run efforts
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MONDAY:
MARY
BENCHMARK
RX
AMRAP 20:
5 handstand push-ups
10 alternating single-leg squats
15 pull-ups
INTERMEDIATE
AMRAP 20:
5 strict presses (30/42.5 kg)
10 alternating single-leg squats to a target
10 pull-ups
BEGINNER
AMRAP 20:
5 push-ups
10 alternating lunges
10 jumping pull-ups
SKILL WORK
Rest, stretch, and recover
STIMULUS
– Classic CrossFit benchmark that tests gymnastics skill and gymnastics endurance.
– 10-15 rounds.
– Complete all movements in 3 sets or less.
– Scale to preserve the movement function while reducing loading. For example, use a pike push-up instead of a handstand push-up.
– Even if you can’t hit the round/rep goals, but can perform all the movements, consider doing the workout as RX’d to get more practice at the movements.
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TUESDAY:
HEAVY DAY
RX
8 sets for load:
2 power cleans
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d
SKILL WORK
Post-workout:
3 sets:
1 back squat
– Building to your heaviest single.
Rest 2:00-3:00 between sets.
STIMULUS
– One of two heavy days this week to contrast with our gymnastics focus.
– All sets 75% or greater.
– Build to a heavy set of 2 unbroken reps.
– Lift once every 2:30.
——
WEDNESDAY:
RX
For time:
200-m run
40 box jumps (20/24 in)
40 sit-ups
200-m run
30 box jumps
30 sit-ups
200-m run
20 box jumps
20 sit-ups
200-m run
10 box jumps
10 sit-ups
SCORE:
TOTAL TIME
INTERMEDIATE
Same as Rx’d
SCORE:
TOTAL TIME
BEGINNER
For time:
100-m run
20 box jumps (20/24 in)
20 sit-ups
100-m run
15 box jumps
15 sit-ups
100-m run
10 box jumps
10 sit-ups
100-m run
5 box jumps
5 sit-ups
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
3 sets:
:30 plank hold on rings
– Rest :30
:30 seated leg raises
– Rest :30
– Ring should be about 6-inches off the ground.
STIMULUS
– 10:00-15:00.
– Triplet that reduces loading and strain on the body.
– Keep moving and limit rest as much as possible.
– Spend 1:00 or less on each 200-meter run.
——
THURSDAY:
HEAVY DAY
RX
For load:
Muscle snatch
3-3-3-3-3
Power snatch
2-2-2-2-2
Squat snatch
1-1-1-1-1
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
For load:
Hang muscle snatch
3-3-3-3-3
Hang power snatch
2-2-2-2-2
Hang squat snatch
1-1-1-1-1
SCORE:
LOAD
SKILL WORK
Post-workout:
5 sets:
5 SOTS presses
STIMULUS
– Second heavy day of the week!
– Each variation of the snatch builds a different lifting skill.
– Build to a heavy 3-rep muscle snatch, 2-rep power snatch, and 1-rep squat snatch.
– Rest 1:00-2:00 between sets. As weights get heavier, take more rest.
——
FRIDAY:
RX
5 rounds for time:
36 double-unders
12 thrusters (25/35 kg)
1 rope climb (15 ft)
– Rope climb begins from the seated position.
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
:30 double-unders
12 thrusters (25/35 kg)
1 rope climb (15 ft)
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
36 single-unders
12 thrusters (15/20 kg)
3 pull-to-stands
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
4 sets:
3 weighted strict pull-ups
4 wide-grip strict pull-ups
5 strict pull-ups
STIMULUS
– 10:00-14:00. More advanced athletes will go sub 10:00.
– Fast and unbroken thrusters for all five rounds.
– Spend no more than :30 on the jump rope.
——
SATURDAY:
MIXED PAIRS COMP!
——
SUNDAY:
RX
With a partner:
AMRAP 30
1000-m row
40 toes to bar
40 over erg burpee
40 DB snatch (15/22.5 kg)
– Split work between you.
INTERMEDIATE
With a partner:
AMRAP 30
1000-m row
40 knees to elbow
40 over erg burpee
40 DB snatch (10/15 kg)
– Split work between you.
BEGINNER
With a partner:
AMRAP 30
1000-m row
40 hanging knee raise
40 down up
40 DB snatch (5/7.5 kg)
– Split work between you.
——