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WORK YOUR WEAKNESS

STRENGTH I
5 sets for load:
5 Push press
– Increase loading across as many sets as possible.

SKILL I
Accumulate:
3:00 L-sit hold

STAMINA I
Every 4:00 for 5 sets:
300-m shuttle run
– Set the shuttle run up in 10-m increments to 50-m (10, 20, 30, 40, and 50). Each 300-m shuttle run should consist of an out and back to each distance: 10-m out and back, 20-m out and back, 30-m out and back, 40-m out and back, 50-m out and back.
– Each shuttle run should be as much of a sprint as possible.

STAMINA II
30 sets for distance:
:20 run, row, bike, or ski
– Rest :10

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MONDAY:

Bank Holiday WOD!

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TUESDAY:

AMANDA
BENCHMARK

SKILL WORK
Pre-workout:
On a 10:00 clock:
Build up to heavy single squat snatch

RX
For time:
9-7-5:
Muscle-ups
Squat snatches (43/61 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
7-5-3:
Muscle-ups
9-7-5:
Squat snatches (35/52.5 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
9-7-5:
Low ring muscle-up transitions
Squat snatches (15/20 kg)
SCORE:
TOTAL TIME

INTENDED STIMULUS
– Retest from April 7, 2022.
– Complete in under 10:00; advanced athletes aim to complete around 5:00.
– Amanda is a fast paced and complex CrossFit benchmark that should challenge you but not push you into multiple failed reps.
– Complete the muscle-ups in 3 sets or less each round.
– Adjust the snatch loading if you cannot perform 3-5 unbroken reps in a row with the Rx’d weight.

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WEDNESDAY:

PARTNER

RX
AMRAP 20:
800-m run
10 rope climbs (15 ft)
– Partners run together and split rope climbs as needed.

INTERMEDIATE
AMRAP 20:
800-m run
20 pull-ups
– Partners run together and split pull-ups as needed.

BEGINNER
AMRAP 20:
800-m run
20 ring rows
– Partners run together and split ring rows as needed.

SKILL WORK
Rest, stretch, recover

INTENDED STIMULUS
– Longer partner style workout that focuses on stamina and rep management.
– 2-3 rounds.
– Athletes should be able to complete each run in 5:00 or less and 10 rope climbs in 4:00 or less.
– Advanced athletes can complete the workout with legless rope climbs for an extra challenge.

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THURSDAY:

HEAVY DAY

RX
5 sets for load:
3 power cleans
6 alternating front rack lunges
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL WORK
Post-workout:
3 sets:
20 weighted GHD hip extensions

INTENDED STIMULUS
– Build to a heavy complex.
– Complete the entire complex before resting the barbell.
– Rest 2:00-3:00 between sets.
– The lunge weight will likely be the limiting factor.

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FRIDAY:

RX
For time:
800/1,000-m row
30 handstand push-ups
600/750-m row
20 handstand push-ups
400/500-m row
10 handstand push-ups
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
800/1,000-m row
30 piked push-ups
600/750-m row
20 piked push-ups
400/500-m row
10 piked push-ups
SCORE:
TOTAL TIME

BEGINNER
For time:
400/500-m row
30 push-ups
400/500-m row
20 push-ups
400/500-m row
10 push-ups
SCORE:
TOTAL TIME

SKILL WORK
Pre-workout:
EMOM 7:
8-m. handstand walk (1 length)

INTENDED STIMULUS
– 11:00-15:00.
– Classic pull/push movement combination. – Should allow for minimal movement interference and the ability to keep moving.
– 4:00/3:00/2:00 or less on the rower (relative to the order in the workout).

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SATURDAY:

TEAM WOD

RX
AMRAP 24 with a partner:
50 box jumps (20/24 in)
50 pull-ups
50 overhead squats (30/42.5 kg)
50 wall-ball shots (6/9 kg)
35/50-cal. bike
– Split the work as needed with one partner working at a time.

INTERMEDIATE
AMRAP 24 with a partner:
30 box jumps (20/24 in)
30 pull-ups
30 overhead squats (25/35 kg)
30 wall-ball shots (4/6 kg)
21/30-cal. bike
– Split the work as needed with one partner working at a time.

BEGINNER
AMRAP 24 with a partner:
20 box step-ups (12/20 in)
20 jumping pull-ups
20 overhead squats (15/20 kg)
20 wall-ball shots (3/4 kg)
14/20-cal. bike
– Split the work as needed with one partner working at a time.

INTENDED STIMULUS
– As a pair work to your strengths and weaknesses to keep moving.
– Opportunity to practice managing localized muscular fatigue and building lower body stamina from the interference between the jumping, squats, and biking.

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SUNDAY:

RX
For time:
42-30-18:
Knees-to-elbows
21-15-9:
Front squats (55/85 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
21-15-9:
Knees-to-elbows
Front squats (35/52.5 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
21-15-9:
Hanging knee raises
Front squats (15/20 kg)
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
EMOM 7:
1 front squat

INTENDED STIMULUS
– 11:00-15:00.
– Finish the front squats in 3 sets or less.
– Aim finish the first set of knees-to-elbows in 3:00 or less.
– Expect the knees-to-elbows to challenge the front squats by fatiguing the core.

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