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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For load:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
– Welcome to week one of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent one rep max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.

STRENGTH II
For load:
Deadlift
5-5-5-5-5+
– Max reps on the last set.
– Welcome to week one of our Strength II cycle where we will deadlift for the next four weeks.
– Your goal is to find a heavy set of 5 deadlifts. This may not be a 5-rep-max but find your heavy 5-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.

STRENGTH III
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
– Use the heaviest pair of kettlebells possible that still allows for an unbroken 1:00 hold. This should be challenging, but manageable.
– Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.

SKILL I
4 sets:
100-ft handstand walk
1:00 flutter kicks
– Rest 2:00 between sets.
– Set up a 100-ft course and perform unbroken handstand walks if possible.
– Keep moving through the flutter kicks the entire minute.
– If you are unable to walk on your hands or you know you will struggle with the volume, reduce the distance, give yourself 1:00 to walk as far as you can, or scale to 50 alternating shoulder taps.

STAMINA I
10 sets for time:
500/600-meter C2 Bike
– Rest :30 between sets.
– All sets under 1:30.
– Start at a conservative pace and increase your pacing after the first couple of sets.
– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than :05 in either direction.
Modifications
C2 bike | 700/1,000-meter Assault Bike, 700/1,000-meter Echo Bike, 250/300-meter row, 250/300-m Ski-erg

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TUESDAY:

SKILL WORK
Pre-workout:
4 sets:
7 single-arm KB swings/arm (eye level)
– Build in load.

RX
For time:
21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. (16/24 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
21-18-15-12-9-6-3:
Calorie row
– Complete 2 KB Turkish get-ups/arm after each set. (12/16 kg)
SCORE:
LOAD

BEGINNER
For time:
18-15-12-9-6-3:
Calorie row
– Complete 2 DB Turkish get-ups/arm after each set. (5/7.5 kg)
SCORE:
TOTAL TIME

STIMULUS
-10:00-15:00
-Complete 21 calories in 1:15 or less.
-Complete all 4 Turkish get-ups in 1:00 or less.

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WEDNESDAY:

SKILL WORK
Pre-workout:
5 sets:
5 push press
-Lift every 2:00
-Each set at 70% of 1RM

RX
AMRAP 12:
2-4-6-8-10… etc
Toes-to-bar
Burpee box-overs (20/24 in)
-Perform 20 double unders after each set

INTERMEDIATE
AMRAP 12:
2-4-6-8-10… etc
Knees-to-elbows
Burpee box-overs (20/24 in)
-Perform 40 single unders after each set

BEGINNER
AMRAP 12:
2-4-6-8-10… etc
Hanging knee raises
Burpee box step-overs (12 in)
-Perform 20 single unders after each set

STIMULUS
-Aim to hit the late teens of rounds.
-Move smoothly and consistently on the burpee box over.
-Keep the toes to bar to fast sets, don’t break unless you have to.

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THURSDAY:

HEAVY DAY

SKILL WORK
Pre-workout:
EMOM 10:
1- AMRAP 8-m shuttle runs
2- Handstand Hold / Pike / Plank Hold
-Work for 45s each minute

RX
For load:
10-10-7-7-4-4-1-1:
Back squat
-Lift every 2:30
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

STIMULUS
-Heavy day relative to your capacity.
-Build in load across as many sets as possible.
-10 reps around 50% of 1-rep-max.
-7 reps around 60%.
-4 reps around 70%.
-1 rep around 80%+.

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FRIDAY:

RX
7 rounds for time:
10 sumo deadlift high pulls (30/42.5 kg)
10 handstand push-ups
SCORE:
TOTAL TIME

INTERMEDIATE
7 rounds for time:
10 sumo deadlift high pulls (25/35 kg)
7 pike push-ups
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
7 sumo deadlift high pulls (15/20 kg)
7 hand-release push-ups (from the knees)
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
On an 8:00 clock:
Find a heavy 3-rep sumo deadlift

STIMULUS
-8:00-15:00.
-Sumo deadlift high pulls and handstand push-ups in 2 sets or less.

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SATURDAY:

TEAM WOD

RX
For time with a partner:
800-m run / 800/1000-m row / ski
then…
14 rounds of:
10 alternating, single-DB hang squat cleans (17.5/25 kg)
30 double-unders
then…
800-m run / 800/1000-m row / ski
– Partners perform the runs together and then alternate full rounds of the 14-round couplet.
SCORE:
TOTAL TIME

INTERMEDIATE
For time with a partner:
800-m run / 800/1000-m row / ski
then…
10 rounds of:
14 alternating, single-DB hang squat cleans (12.5/20 kg)
30 double-unders
then…
800-m run / 800/1000-m row / ski
– Partners perform the runs together and then alternate full rounds of the 14-round couplet.
SCORE:
TOTAL TIME

BEGINNER
For time with a partner:
600-m run / 600/800-m row / ski
then…
10 rounds of:
10 alternating, single-DB hang squat cleans (5/7.5 kg)
20 single-unders
then…
600-m run / 600/800-m row / ski
– Partners perform the runs together and then alternate full rounds of the 14-round couplet.
SCORE:
TOTAL TIME

STIMULUS
-22:00-28:00.
-Runs completed in 5:00 or less.
-Each partner completes 7 rounds of the 10 rounds couplet.
-Dumbbell hang clean should be unbroken sets.

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SUNDAY:

HERO WOD ‘SYNDER’
BENCHMARK

This hero workout is dedicated to St. Louis County Police Officer Blake Snyder who was fatally shot on October 6, 2016, after responding to a call in Green Park, Missouri.
Snyder was a four-year veteran of the department.

This workout was designed by Coach Patricio Cordero (PC) of CrossFit Trenches @crossfit_trenches(Lake Saint Louis, MO, USA) to honor Officer Snyder’s memory.

In a conversation with WODwell, Coach Cordero told us that Officer Snyder was a friend of his best friend, and also previously attended the same high school as his wife.

The rep scheme signifies:
– 6 rounds for the day of the incident
– 10 Snatches for the month of the incident
– 20 Pull-Ups and 16 Lunges for the year when Officer Snyder was killed
– 33 Sit-Ups for his age when he passed away

RX
6 Rounds for Time/
10 Hang Power Snatches (30/42.5 kg)
20 Chest-to-Bar Pull-Ups
16 Alternating Front Rack Lunges (30/42.5 kg)
33 Sit-Ups

INTERMEDIATE
6 Rounds for Time:
10 Hang Power Snatches (25/35 kg)
20 Pull-Ups
16 Alternating Front Rack Lunges (25/35 kg)
33 Sit-Ups

BEGINNER
4 Rounds for Time:
10 Hang Power Snatches (15/20 kg)
20 Ring Rows
16 Alternating Front Rack Lunges (15/20 kg)
33 anchored Sit-Ups

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