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AFTER CLASS EXTRA / ACCESSORY:

STRENGTH I
EMOM 12:
Min. 1-4 | 5 front squats
Min. 5-8 | 3 front squats
Min. 9-12 | 1 front squat
– Add load each minute.

STRENGTH II
5 sets:
100-ft DB farmers carry (22.5/32.5 kg)
10 DB push presses
– Rest :30-1:00 between sets.

STRENGTH III
3 sets:
3 deadlifts
– Keep all sets unbroken.
– Rest 3:00 between sets.

STAMINA I
5 rounds for time:
400/500-m row
– Rest 2:00 between rounds
– Substitute 400-m run.

SKILL I
5 sets:
3 false-grip ring pull-ups
3 strict muscle-ups or muscle-up transitions
:30 ring support hold
– Rest as needed between movements and sets.
– Use feet to assist on this skill work as needed.

——

MONDAY:

SKILL WORK
Pre-workout:
8 sets for reps:
:20 double-unders
– Rest :10

HEAVY DAY

RX
Every 2:00 for 20:00:
1 power snatch
1 hang squat snatch
1 high hang squat snatch
SCORE:
LOAD

INTERMEDIATE
Same as RX’d.
SCORE:
LOAD

BEGINNER
Every 2:00 for 20:00:
3 power snatches
3 hang power snatches
3 overhead squats
SCORE:
LOAD

STIMULUS
-Heavy snatch day, relative to your own capacity.
-Focus on technique while building strength and stamina under load.
-Prioritise mechanics over load.

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TUESDAY:

HERO WOD ‘LOREDO’
BENCHMARK

RX
6 rounds for time:
24 squats
24 push-ups
24 walking lunge steps
400-m run
SCORE:
TOTAL TIME

INTERMEDIATE
6 rounds for time:
18 squats
18 push-ups
18 walking lunge steps
400-m run
SCORE:
TOTAL TIME

BEGINNER
4 rounds for time:
14 squats
14 push-ups from the knees
14 walking lunge steps
400-m run
SCORE:
TOTAL TIME

STIMULUS
-20:00-30:00.
-Opportunity to let you grind through a longer workout.
-Aim to finish the first 3 rounds in under 13:00.

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WEDNESDAY:

HEAVY DAY

RX
5 sets:
3 shoulder presses
– Build to a heavy set of 3 and maintain for all 5 sets.
SCORE:
LOAD

INTERMEDIATE
Same as RX’d.
SCORE:
LOAD

BEGINNER
5 sets:
5 shoulder presses
– Build to a moderate set of 5 and maintain for all 5 sets.
SCORE:
LOAD

SKILL WORK
Post-workout:
EMOM 12 (4 rounds):
1- 40s good morning (barbell)
2- 30s handstand hold / pike hold / OH hold
3- 40s single-leg glute bridges (swap side each round)

STIMULUS
-Build upper-body strength and increase range of motion overhead.
-Build to a heavy set of 3 and maintain for all 5 sets.
-Fight to keep the elbows in front of the bar on every rep.
-Move the bar in the straightest bar path possible.
-Perform a new set every 3:00. This will allow for about 2:30 of rest between sets.

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THURSDAY:

SPITFIRE METCON BENCHMARK – RESTEST

RX
AMRAP 24
Max calories (you choose the Erg)

*Starting with and E4MOM
15 kettlebell swings (16/24 kg)
10 goblet squat
5 toes to bar
SCORE:
TOTAL ERG CALORIES

INTERMEDIATE
AMRAP 24
Max calories (you choose the Erg)

*Starting with and E4MOM
15 kettlebell swings (12/16 kg)
10 goblet squat
5 knees to armpits
SCORE:
TOTAL ERG CALORIES

BEGINNER
AMRAP 24
Max calories (you choose the Erg)

*Starting with and E4MOM
15 kettlebell swings (8/12 kg)
10 goblet squat
5 hanging knee raises
SCORE:
TOTAL ERG CALORIES

STIMULUS
– The end of the June Monthly Metcon focus.
– Box benchmark retest!

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FRIDAY:

RX
AMRAP 12:
12 deadlifts (47.5/70 kg)
12 bar-facing burpees

INTERMEDIATE
AMRAP 12:
12 deadlifts (37.5/52.5 kg)
10 bar-facing burpees

BEGINNER
AMRAP 12:
12 deadlifts (30/42.5 kg)
8 burpees

SKILL WORK
Post-workout:
Accumulate:
2:00 plank hold
2:00 hollow hold

STIMULUS
-8+ rounds; advanced athletes push for 10+ rounds.
-1:00-1:30 per round.
-Unbroken movements for at least 3 rounds. -Deadlift should be broken into 2 sets or less.

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SATURDAY:

TEAM WOD

RX
AMRAP 25 with a partner:
8 DB step-ups (15/22.5 kg)(20 in)
8 DB squat cleans
8 DB push ups
– One partner completes a round, while the other rests; switch.
– Use two DBs for all movements.

INTERMEDIATE
AMRAP 25 with a partner:
8 DB step-ups (10/15 kg)(20 in)
8 DB squat cleans
8 push ups
– One partner completes a round, while the other rests; switch.
– Use two DBs for first two movements.

BEGINNER
AMRAP 25 with a partner:
8 DB step-ups (7.5/10 kg)(12 in)
8 DB power cleans
8 knee push ups
– One partner completes a round, while the other rests; switch.
– Use two DBs for first two movements.

STIMULUS
-15+ rounds.
-Lower-body and lower-back fatigue from step-up and squat redundancy.
-Light loading and low box that allows for faster-than-usual paces.
-One partner works while the other rests.

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SUNDAY:

2007 GAMES EVENT 1
BENCHMARK

RX
For time:
1000 meter row
then, 5 rounds:
25 pull-ups
7 push jerks (43/61 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
1000 meter row
then, 5 rounds:
15 pull-ups
7 push jerks (35/52.5 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
1000 meter row
then, 5 rounds:
10 jumping pull-ups
7 push jerks (25/35 kg)
SCORE:
TOTAL TIME

STIMULUS
-Hopper workout from the 2007 CrossFit Games.
-12:00-17:00.
-Row in 3:30-6:00.
-Pull-ups in 3-5 sets, reducing total volume if needed. Moderately loaded push jerks should always be unbroken.
-Heavy on the grip and pulling strength/stamina.

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