AFTER CLASS EXTRA / ACCESSORY
STRENGTH I
For load:
7 sets:
6 alternating back rack lunges
– Increase loading across as many sets as possible.
SKILL I
4 sets:
:30 handstand walk
:30 GHD sit-ups
– Rest 2:00 between sets.
– Record the total distance traveled on your hands and reps of the GHD sit-ups.
STAMINA I
EMOM 30:
Min. 1 | 8/12 cal. bike
Min. 2 | 10 burpee
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MONDAY:
SKILL WORK
Pre-workout:
Every 2:00 for 5 sets:
30 double-unders
+ gymanstic movement*
*Bar muscle-ups (must be unbroken) 1-5
*Chest to bar pull-ups (must be unbroken) 3-10
*Pull ups or toes to bar 5-10
RX
AMRAP 15:
3, 6, 9, 12…
Sit Ups
DB Snatch
DB box step-overs (20/24 in) (15/22.5 kg)
SCORE:
TOTAL REPS
INTERMEDIATE
AMRAP 15:
3, 6, 9, 12…
Sit Ups
DB Snatch
DB box step-overs (20/24 in) (10/15 kg)
SCORE:
TOTAL REPS
BEGINNERS
AMRAP 15:
3, 6, 9, 12…
Sit Ups
DB Snatch
DB box step-overs (12/16 in) (5/7.5 kg)
SCORE:
TOTAL REPS
STIMULUS:
– Open-type workout.
– Aim for round of 15 or more.
– Constant movement on both exercises.
——
TUESDAY:
RX
EMOM 16:
Min. 1 | 10/15 cal bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
SCORE:
LOAD
INTERMEDIATE
EMOM 16:
Min. 1 | 8/12 cal bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
SCORE:
LOAD
BEGINNER
EMOM 16:
Min. 1 | 6/9 cal bike
Min. 2 | 3 clean and jerks
– Choose a moderate to heavy load and increase weight as needed for the clean and jerks.
SCORE:
LOAD
SKILL WORK
Post-workout:
On a 6:00 clock:
Build to a 2-rep front squat
– 2 minutes after completing the workout, start a new 6:00 clock.
– Must clean the bar from the ground. Squat clean counts as first front squat.
STIMULUS
– Accumulate calories in :50 or less.
– Allow at least :10 to transition to clean and jerks.
– Complete clean and jerks in sets of three touch-and-go reps, NOT as singles.
——
WEDNESDAY:
SKILL WORK
Pre-workout:
E2MOM
5 bench press @RPE 7
RX
3 rounds for time:
24/30 calorie row
25 DB floor presses (15/22.5 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
24/30 calorie row
25 floor presses (10/15 kg)
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
17/25 calorie row
15 floor presses (5/10 kg)
SCORE:
TOTAL TIME
STIMULUS
– 9:00-12:00
– Keep row to 2:30 or less.
– Complete rounds of floor press in 4 sets or less.
– Bench press load should be on the lighter side of moderate.
——
THURSDAY:
SKILL WORK
Pre-workout:
4 sets
10 back squats
– First set of 10-rep back squats should be around 50% of your 1-rep-max. The goal here is to increase the loading on each set and finish with your heaviest successful set.
RX
AMRAP 15:
5-10-15-20, etc.
Wall-ball shots (20/30 lb d-ball)(9/10 ft rig targets)
– Run 200-m after every round*.
INTERMEDIATE
AMRAP 15:
5-10-15-20, etc.
Wall-ball shots (6/9 kg medball)(10/11 ft wall)
– Run 200-m after every round*.
BEGINNER
AMRAP 15:
5-10-15-20, etc.
Wall-ball shots (4/6 kg medball)(9/10 ft wall)
– Run 200-m after every round*.
STIMULUS:
– Push to finish the round of 30 reps.
– This workout challenges your ability to hang on for a few more repetitions than you want to. The heavier medicine ball won’t make this an easy task.
– Shoot for at least 20 reps unbroken with the heavier medicine ball.
Complete each 200-m run in 1:00 or less.
– *If raining, substitute the run for 12 burpees.
——
FRIDAY:
RX
For time:
21-18-15-12-9:
Jumps-to-target (12 in)
Good mornings (25/35kg)
Ring rows to parallel
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
21-18-15-12-9:
Jumps-to-target (8 in)
Good mornings (20/25 kg)
Ring rows
– Place feet two steps in front of the rings on ring rows.
SCORE:
TOTAL TIME
BEGINNER
For time:
18-15-12-9:
Jumps-to-target (4 in)
Good mornings (empty barbell)
Ring rows
– Place feet two steps behind the rings on ring rows.
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
Accumulate:
20 skin-the-cats on rings
Beginner: 5-10 “ball-ups” on low rings.
Intermediate: 5-10 reps on medium or high rings.
Advanced: As prescribed.
STIMULUS
– 10:00-15:00.
– Continuous/unbroken reps while jumping and touching the target.
– Hip extensions / Good mornings in 2 sets or less.
– Ring rows in 3 sets or less.
——
SATURDAY:
TEAM WOD
SKILL WORK
Pre-workout:
Build to a heavy 2 power snatches
– Must be touch-and-go.
RX
AMRAP 20 with a partner:
30 snatches (30/42.5 kg)
30 synchronized bar-facing burpees
24 snatches (35/52.5 kg)
24 synchronized bar-facing burpees
18 snatches (42.5/60 kg)
18 synchronized bar-facing burpees
12 snatches (45/70 kg)
12 synchronized bar-facing burpees
6 snatches (50/80 kg)
6 synchronized bar-facing burpees
Max effort calories
SCORE:
TOTAL REPS
INTERMEDIATE
AMRAP 20 with a partner:
30 snatches (20/30 kg)
30 synchronized bar-facing burpees
24 snatches (25/35 kg)
24 synchronized bar-facing burpees
18 snatches (30/42.5 kg)
18 synchronized bar-facing burpees
12 snatches (35/52.5 kg)
12 synchronized bar-facing burpees
6 snatches (42.5/60 kg)
12 synchronized bar-facing burpees
Max effort calories
SCORE:
TOTAL REPS
BEGINNER
AMRAP 20 with a partner:
30 snatches (15/20 kg)
12 synchronized bar-facing burpees
24 snatches (15/20 kg)
12 synchronized bar-facing burpees
18 snatches (15/20 kg)
12 synchronized bar-facing burpees
12 snatches (15/20 kg)
12 synchronized bar-facing burpees
6 snatches (15/20 kg)
12 synchronized bar-facing burpees
Max effort calories
SCORE:
TOTAL REPS
STIMULUS
– One athlete should always be moving on the barbell. Each athlete should always be able to perform at least one rep.
– Break up the snatches as needed.
– The first set of burpees should take no more than 3:00.
——
SUNDAY:
HERO WOD ‘DAMIEN D’
This workout is dedicated to Damian Walker who drowned on March 3, 2023 while trying to save his wife from a rip current while on vacation in Puerto Rico with 22 other family members.
Damian was a long-time coach at WildFire CrossFit @wildfire_crossfit in Phoenix, Arizona. He had been coaching at the gym for 10 years and was described as “the spark that lit the fire for so many people.”
Walker’s wife Salmeh’s life was saved, but his was not. His father, Lou Walker, was also taken by the current, and his body has still not been found.
The WildFire community designed this workout to honor Damian’s memory. He would have been 33 years on April 2, 2023.
The rep scheme signifies:
– 33 rounds for Damian’s age this April 2, 2023
– 3-3-23 reps for the date when he passed away, March 3, 2023
– 3 for the 3 generations who were lost on that day.
RX (Individual or in Pairs)
33 Rounds for Time:
3 Handstand Push-Ups
3 Power Cleans (55/85 kg)
2 Alternating Pistols
3 Bar Muscle-Ups
INTERMEDIATE (Individual or in Pairs)
33 Rounds for Time:
3 Pike Push-Ups
3 Power Cleans (35/55 kg)
2 Alternating Assisted Pistols
3 Chest to Bar Pull-Ups / Pull-Ups
BEGINNER (Individual or in Pairs)
33 Rounds for Time:
3 Z-Press
3 Power Cleans (15/20 kg)
2 Alternating Lunges
3 Jumping Pull-Ups
——