AFTER CLASS EXTRA / ACCESSORY:
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 the load as desired.
SKILL I
EMOM 12:
Min. 1 | 2 rope climbs (15 ft.)
Min. 2 | Rest
– Start each rope climb from a seated position on the floor.
SKILL II
For total distance:
EMOM 10:
:30 handstand walk
STAMINA I
20 sets for distance:
:20 row, bike, or ski
– Rest :10
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MONDAY:
SKILL WORK
Pre-workout:
4 sets for load:
8 deadlifts
SCORE:
LOAD
STIMULUS
– All sets 70% or higher.
– Build to a heavy set of 8 touch-and-go reps; All sets must be unbroken.
– Lift once every 2:00-3:00.
RX
For time:
15-12-9:
Strict handstand push-ups
*Complete 21 sit-ups after each set.
15-12-9:
Strict ring dips
*Complete 21 sit-ups after each set.
15-12-9:
Push-ups
*Complete 21 sit-ups after each set.
INTERMEDIATE
For time:
15-12-9:
Pike handstand push-ups
*Complete 21 sit-ups after each set.
15-12-9:
Assisted ring dips
*Complete 21 sit-ups after each set.
15-12-9:
Push-ups
*Complete 21 sit-ups after each set.
BEGINNER
For time:
15-12-9:
KB Z-press
*Complete 21 anchored sit-ups after each set.
15-12-9:
Assisted box dips
*Complete 21 anchored sit-ups after each set.
15-12-9:
Knee push-ups
*Complete 21 anchored sit-ups after each set.
STIMULUS:
– 12:00-18:00.
– If upper-body gymnastics pressing is a strength of yours, this workout will be all about the sit-ups.
– Aim to perform the 15-12-9 rep scheme movements in 3 sets or less, scale sensibly to keep moving.
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TUESDAY:
RX
3 rounds for time:
400/500-m row
15 front squats (35/52.5 kg)
1 legless rope climb
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
400/500-m row
15 front squats (30/42.5 kg)
1 rope climb
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
200/250-m row
15 front squats (15/20 kg)
3 pull-to-stands
SCORE:
TOTAL TIME
STIMULUS
– 10:00-14:00.
– Row in less than 2:30.
– Complete the front squats in 2 sets or less and under 1:00.
– Finish the rope climb within 60 seconds of finishing the squats.
SKILL WORK
Post-workout:
Accumulate:
30 strict weighted pull-ups
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WEDNESDAY:
SKILL WORK
Pre-workout:
EMOM 7:
2 thrusters
RX
AMRAP 12:
10 DB push presses (15/22.5 kg)
12 burpees-to-target (12″)
INTERMEDIATE
AMRAP 12:
10 DB push presses (10/15 kg)
12 burpees-to-target (6″)
BEGINNER
AMRAP 12:
10 DB push presses (5/7.5 kg)
12 burpees
STIMULUS
– 7-10 rounds.
– High degree of movement redundancy via pushing with the shoulders and legs the entire workout.
– The push press reps should be unbroken for the majority of the workout.
– Finish the burpees in 1:00 or less.
– Expect the extra height for the jump to significantly slow down the burpees and steal from the ability to push the DBs overhead.
——
THURSDAY:
RX
4 rounds for time:
1:00 handstand hold
7 squat cleans (50/75 kg)
14 toes-to-bars
SCORE:
TOTAL TIME
INTERMEDIATE
4 rounds for time:
:30 handstand hold
7 squat cleans (35/52.5 kg)
14 knees-to-armpits
SCORE:
TOTAL TIME
BEGINNER
4 rounds for time:
:30 plank hold
7 hang squat cleans (15/20 kg)
14 hanging knee raises
SCORE:
TOTAL TIME
STIMULUS
– 13:00-20:00.
– Finish the squat cleans in 1:30 or less.
– The squat clean weight should be moderate.
– Complete the toes-to-bars in 3-4 sets.
SKILL WORK
Post-workout:
AMRAP 5:
Handstand Walk / Wall Walks / Bear Crawl
——
FRIDAY:
SKILL WORK
Pre-workout:
Every :30 for 10 sets:
2 touch and go power snatches
RX
AMRAP 7:
7 box jumps (20/24″)
7 power snatches (25/35 kg)
INTERMEDIATE
AMRAP 7:
7 box jumps (20/24″)
7 power snatches (20/30 kg)
BEGINNER
AMRAP 7:
7 box step-ups (12/20″)
7 power snatches (15/20 kg)
STIMULUS
– 6-10 rounds.
– No more than :40 on the box jumps.
– Unbroken snatches from start to finish.
– Fast, burner of a workout to offset the longer days.
– Subtle redundancy of jumping for the box jumps and pulling/jumping for the power snatch that will significantly fatigue the lower body after just a few rounds.
——
SATURDAY:
TEAM WOD
RX
With a partner:
AMRAP 30:
150 double-unders
20 tyre flips
400-m double KB farmers carry
INTERMEDIATE
With a partner:
AMRAP 30:
300 single-unders
20 tyre flips
400-m double KB farmers carry
BEGINNER
With a partner:
AMRAP 30:
150 single-unders
20 tyre flips
400-m double KB farmers carry
STIMULUS
– Split all the work between you, one person working at a time expect on the carry.
– Partners may swap the KBs between them as much as needed on the carry.
– Partners may work together to complete the tyre flips.
– Try to keep moving together all the time, keep transitions quick and smooth.
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SUNDAY:
BARBARA
BENCHMARK
RX
5 rounds, each for time, of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
– Rest precisely three minutes between rounds.
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds, each for time, of:
10 pull-ups
20 push-ups
30 sit-ups
40 squats
– Rest precisely three minutes between rounds.
SCORE:
TOTAL TIME
BEGINNER
5 rounds, each for time, of:
10 jumping pull-ups
10 push-ups
20 sit-ups
20 squats
– Rest precisely three minutes between rounds.
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, and recover
STIMULUS
Classic CrossFit benchmark focused on gymnastic condition and stamina.
3:00-4:00 per round for most athletes.
As complexity decreases, volume increases to maintain a higher metabolic stimulus.
Built-in rest allows for fast paces that would otherwise not be sustainable.
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