WORK YOUR WEAKNESS
STRENGTH I
Every 2:00 for 7 sets:
3 front squats
– Rest for the remaining time in the 2:00 clock.
– Use at least 60% of your best front squat.
– Increase load as desired.
SKILL I
4 sets:
:30 handstand walk
:30 GHD sit-up hold (parallel to floor)
– Rest 2:00 between sets.
– Record total distance traveled on your hands.
SKILL II
3 sets:
10 snatch pulls (15/20 kg)
10 high hang snatches
10 snatch balances
– Rest as needed between sets.
– Focus on hitting positions over moving too fast.
STAMINA I
10 sets:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use Assault bike, or Echo bike.
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MONDAY:
BANK HOLIDAY TEAM WOD
‘LUMBERJACK 20’
On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.
SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.
In Pairs for time:
20 Deadlifts (90/125 kg)
400-m run
20 KB swings (24/32 kg)
400-m run
20 overhead squats (35/52.5 kg)
400-m run
20 Burpees
400-m run
20 chest to bar pull ups
400-m run
20 box jumps (20/24 in)
400-m run
20 DB squat cleans (2 x 15/22.5 kg)
400-m run
– Split the reps between you.
– Run each 400m together with your partner.
– Keep transitions quick and smooth all the way through.
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TUESDAY:
15.3
BENCHMARK
RX
AMRAP 14:
7 muscle-ups
50 wall-ball shots (6/9 kg)
100 double-unders
INTERMEDIATE
AMRAP 14:
7 chest-to-bar pull-ups
50 wall-ball shots (4/6 kg)
100 double-unders
BEGINNER
AMRAP 14:
7 muscle-up transitions
30 wall-ball shots (3/4 kg)
60 single-unders
SKILL WORK
Post-workout:
3 sets:
Max-rep strict ring pull-ups
– Rest 2:00 between sets.
INTENDED STIMULUS
– This is a CrossFit Games Open workout from 2015.
– Aim to complete 1.5 to 2 rounds of today’s workout. Advanced athletes should push past 2 rounds.
– This is a high-rep, stamina-based workout. Break the larger sets into small, manageable chunks in order to keep moving.
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WEDNESDAY:
RX
3 rounds for time:
21 KB swings (16/24 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (16/24 kg)
800-m run
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
21 KB swings (12/16 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (12/16 kg)
800-m run
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
21 KB swings (8/12 kg)
200-m run
Rest 3:00
For time:
21 single-arm KB swings/arm (8/12 kg)
400-m run
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
3 sets:
20 GHD hip extensions
20 GHD back extensions
INTENDED STIMULUS
– Finish each couplet in 5:00-6:00.
– Swings should be light and mostly — if not entirely — unbroken.
– Take no more than 1:00 on the 200-m runs and 4:00 on the 800m runs.
– Two similar couplets with light loads and aggressive pacing for high-intensity efforts.
– “Murph” practice. Start with run paces that allow you to increase speed as you tire, ultimately building up to a fast or sprint pace. This will help you prepare for fatigued running during “Murph” at the end of the month.
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THURSDAY:
HEAVY DAY
RX
5 sets for load:
5 push presses
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Post-workout:
5 sets for reps:
:50 bar-facing burpees
:10 rest
INTENDED STIMULUS
– Build overhead strength in the push press while improving the torso position and keeping the heels down during the dip.
– Work up to 5 moderately heavy push presses during the warm-up sets and stay there for all 5 sets.
– Consider staying at or above 75% for all sets.
– If you start too light and don’t feel the physical need to rest 2:00 between sets, consider performing a sixth set.
– Rest 2:00-3:00 minutes between sets.
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FRIDAY:
RX
For time:
3-6-9-12-15-15-12-9-6-3:
Deadlifts (47.5/70 kg)
Box jump-overs (20/24 in)
– Athletes stand at the top of the box and step down.
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
3-6-9-12-15-15-12-9-6-3:
Deadlifts (35/52.5 kg)
Box jump-overs (20/24 in)
– Athletes stand at the top of the box and step down.
SCORE:
TOTAL TIME
BEGINNER
For time:
2-4-6-8-10-10-8-6-4-2:
Deadlifts (25/35 kg)
Box step-overs (12/20 in)
– Athletes stand at the top of the box and step down.
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
4 sets:
:30 side plank/side
1:00 GHD sit-ups / weighted sit-ups
INTENDED STIMULUS
– Finish the workout in 11:00-15:00.
– Fast pace at the start, steady in the middle, and faster pace at the end.
– Light load on the deadlifts, which can be unbroken up through most of the rounds.
– Make sure to stand at the top of each box jump-over and step down between reps.
– Practice performing large sets to build stamina in the deadlift.
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SATURDAY:
HOPE FOR REFUGEES
BENCHMARK
TEAM WOD
RX
5 rounds for reps in pairs:
1:00 8-m shuttle runs
1:00 DB snatches (15/22.5 kg)
1:00 bike for calories
1:00 DB box step-ups (20/24 in) (15/22.5 kg)
1:00 strict burpees
– Rest 1:00 between rounds.
– Use a single DB for snatches and step-ups.
– 1 8-m shuttle run = 1 rep.
INTERMEDIATE
Same as Rx’d
BEGINNER
5 rounds for reps in pairs:
1:00 8-m shuttle runs
1:00 DB snatches (7.5/12.5 kg)
1:00 bike for calories
1:00 DB box step-ups (20 in) (7.5/12.5 kg)
1:00 strict burpees
– Rest 1:00 between rounds.
– Use a single DB for snatches and step-ups.
– 1 8-m shuttle run = 1 rep.
INTENDED STIMULUS
– CrossFit is teaming up with Doctors Without Borders/Médecins Sans Frontières (MSF) to support first responders assisting in war zones and other health crisis situations around the world.
– Accumulate as many reps as possible at each movement working 30s one partner then 30s the other partner.
– 200-300+ total reps. Perform 10-20+ reps of each movement. On some movements it will be difficult to get more than 10 reps while on others you will be able to get 20+.
– The overall goal is to maximize reps on all movements between you, but you can strategize to prioritize movements you are the best at.
– Constant movement for 30s each for every interval. Avoid deliberately resting outside of the 1:00 rest interval.
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SUNDAY:
RX
AMRAP 20:
5 pull-ups
10 push-ups
15 air squats
20 pulls on the rower
– Score is the total number of reps + calories rowed.
INTERMEDIATE
Same as Rx’d
BEGINNER
AMRAP 20:
5 jumping pull-ups
10 push-ups from knees
15 air squats
20 pulls on the rower
– Score is the total number of reps + calories rowed.
SKILL WORK
Post-workout:
3 sets:
400-m weighted run
– Rest 1:00 between runs
– Increase weight carried on each set.
INTENDED STIMULUS
– Complete 8-12 rounds.
– Average 10-15 calories in 20 pulls.
– Spend no more than 1:30 on gymnastics.
– This is dedicated Murph practice. Use rep schemes, strategy, and pacing that you hope to use at the end of the month during Murph.
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