fbpx

AFTER CLASS EXTRA / ACCESSORY

STRENGTH I
5 x 3
Snatch
– No misses. Work on building consistency at a weight that is challenging, but manageable.

STAMINA I
Every 2:00 x 4 Rounds:
100ft overhead single arm dumbbell carry
– Switch arms after 50ft. Choose the heaviest weight you can complete while maintaining a straight arm and neutral neck position.

SKILL I
For max distance:
3:00 handstand walk

– OR –

For time:
100 shoulder taps
– Accumulate shoulder taps in a handstand against the wall, or in a plank position.

——

MONDAY:

NANCY
BENCHMARK

SKILL WORK
Pre-workout:
12:00 to build up to a heavy complex:
1 muscle snatch + 1 power snatch + 1 overhead squat

RX
5 rounds for time:
400-m run
15 overhead squats (29/43 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
400-m run
15 overhead squats (20/30 kg)
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
400-m run
15 overhead squats (PVC or empty barbell)
SCORE:
TOTAL TIME

STIMULUS
-Classic CrossFit benchmark. Last programmed 10/23/10/2021.
-10:00-15:00.
-Overheard squats can be substituted for back squats.
-Light loading and large sets for the overhead squats.
-Fast but consistent pace on the runs.

——

TUESDAY:

RX
EMOM 20:
Even minutes: 3 power cleans (70/102.5 kg)
Odd minutes: Max calorie row

INTERMEDIATE
EMOM 20:
Even minutes: 3 power cleans (47.5/70 kg)
Odd minutes: Max calorie row

BEGINNER
EMOM 20:
Even minutes: 2 power cleans (25/35 kg)
Odd minutes: 8 calorie row

STIMULUS
-Moderately heavy clean under cardiovascular distress.
-Scored by max calories, ideally 10+ per minute for intermediate athletes and 15+ per minute for advanced athletes.
-Barbell should feel heavy, but you should not fail any reps. Touch-and-go or quick singles on the cleans.

——

WEDNESDAY:

PARTNER WOD

RX
8 rounds for time with a partner:
30 burpees
20 Russian KB swings (24/32 kg)
10 chest-to-bar pull-ups
– Split the work as needed.
SCORE:
TOTAL TIME

INTERMEDIATE
8 rounds for time with a partner:
20 burpees
20 Russian KB swings (16/24 kg)
10 pull-ups
– Partners split work evenly.
SCORE:
TOTAL TIME

BEGINNER
8 rounds for time with a partner:
16 burpees
10 Russian KB swings (12/16 kg)
6 jumping pull-ups
– Partners split work evenly.
SCORE:
TOTAL TIME

STIMULUS
-Fun partner triplet!
-20:00-27:00.
-Burpees complete in 1:15-2:00 each round.
-KB swings complete in 1:00 each round.
-Chest-to-bar pull-ups complete in :30 each round.

——

THURSDAY:

RX
AMRAP 12:
10 DB snatches (15/22.5 kg)
10 burpee box jump-overs (20/24 in)

INTERMEDIATE
AMRAP 12:
10 DB snatches (12.5/15 kg)
8 burpee box jump-overs (20/24 in)

RX
AMRAP 12:
10 DB snatches (7.5/12.5 kg)
6 burpee box step-overs (12 in)

SKILL WORK
Post-workout:
10 sets:
Every 1:30
3 back squats

-Find a weight above 60% that you can move quickly for all 10 sets. There should be no pause at the top or bottom of each set. Move through the 3 reps as quickly as possible. Rest with your remaining time in the 1:30. Base the percentage off of your 1-rep-max.

STIMULUS
-6-10 rounds.
-DB snatches unbroken.
-Burpee box jump-overs in 1:30 or less.
-Movement redundancy via hip and trunk flexion and extension.
High potential for intense low-back fatigue.

——

FRIDAY:

HEAVY DAY

RX
For load:
5-5-5-3-3-3-1-1-1:
Thruster
– Lift every 3:00.
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
For load:
5-5-5-3-3-3-3:
Thruster
– Lift every 3:00.
SCORE:
LOAD

STIMULUS
-Build to a heavy set of 5, 3, and 1 respectively.
-Lift once every 3:00.
-Aim to start around 65-70% of each athlete’s 1-rep-max thruster.

——

SATURDAY:

SUMMER COMP!

——

SUNDAY:

HERO WOD ‘TYRANT 22’
BENCHMARK

This hero workout is dedicated to Sergeant First Class Kristoffer B. Domeij, 75th Ranger Regiment, US Army, who was killed in action by an Improvised Explosive Device in the Kandahar Province of Afghanistan on October 22, 2011.⁣

This WOD was designed by CrossFit Unsung

RX
AMRAP 22:
22 deadlifts (85/125 kg)
22 wall ball shots (6/9 kg)
22 toes-to-bar
22 hand release push-ups

INTERMEDIATE
AMRAP 22:
22 deadlifts (55/85 kg)
22 wall ball shots (6/9 kg)
22 knees to elbow
22 push-ups

BEGINNER
AMRAP 22:
22 deadlifts (35/55 kg)
22 wall ball shots (4/6 kg)
22 hanging knee raise
22 knee push-ups

——