fbpx

STRENGTH I
Every 2:00 for 7 sets:
3 back squats
– Rest for the remaining time in the 2:00 clock.
– Use at least 60% of your best back squat.
– Increase the load as desired.

SKILL I
3 sets:
1 legless rope climb
3 rope climbs
:30 strict toes-to-ropes
– Rest 1:30
– Hang from the rope for the strict toes-to-ropes

STAMINA I
On a 10:00 clock:
AMRAP DB box step-ups (24/20 in) (15/22.5 kg)

——

Monday:

RX
5 rounds for time:
20 pull-ups
400-m run
SCORE:
TOTAL TIME

INTERMEDIATE
5 rounds for time:
12 pull-ups
400-m run
SCORE:
TOTAL TIME

BEGINNER
5 rounds for time:
10 jumping pull-ups
200-m run
SCORE:
TOTAL TIME

SKILL WORK
Post workout:
4 sets:
:30 L-sit hold
15 seated leg raises

INTENDED STIMULUS
– Finish this workout in 16:00-20:00
– You should aim to be able to complete 20 pull-ups in no more than 4 sets.
– Start slow on the run and progress each round.
– Rather than scaling the pull-ups to ring rows or jumping pull-ups, work on developing the kip swing.

——

Tuesday:

HEAVY DAY

SKILL WORK
Pre-workout:
5 sets:
15-m handstand walk

RX
For load:
Split jerk
5-5-3-3-3-1-1-1-1
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
For load:
Split jerk
5-5-5-5-5-3-3-3-3-3
SCORE:
LOAD

INTENDED STIMULUS
– Start at 50-60% of 1-rep split jerk and build to a new 1-rep max.
– Lift once every 2:00 for 9 sets.
– Use light loads for more reps to refine technique in the split position, then go heavy.
– Manage shorter rest breaks between lifts while still trying to go heavy.

——

Wednesday:

RX
10 rounds for time:
400-m run
OR
400/500-m row
OR
400/500-m ski
OR
800/1,000-m bike
– Rest 2:00 between rounds.
SCORE:
TOTAL TIME

INTERMEDIATE
10 rounds for time:
300-m run
OR
300/400-m row
OR
300/400-m ski
OR
600/800-m bike
– Rest 2:00 between rounds.
SCORE:
TOTAL TIME

BEGINNER
10 rounds for time:
200-m run
OR
200-m row
OR
200-m ski
OR
400-m bike
– Rest 2:00 between rounds.
SCORE:
TOTAL TIME

SKILL WORK
Rest, stretch, recover

INTENDED STIMULUS
– You should finish each round in 2:15 or less.
– Monostructural conditioning-based workout.
– You are encouraged to switch between movements throughout the workout if equipment is available.

——

Thursday:

SKILL WORK
Pre-workout:
Build up to heavy single squat or power snatch.

AMANDA
BENCHMARK

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

INTERMEDIATE
For time:
12-10-8
Low-ring muscle-ups
9-7-5
Squat snatches (29/43 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
12-10-8
Low-ring muscle-ups
9-7-5
Hang squat snatches (15/20 kg)
SCORE:
TOTAL TIME

INTENDED STIMULUS
– Finish the workout in less than 10:00.
– Finish each set of movements in 1:30 or less.
– The weight for the squat snatches should feel moderate, regardless of strategy.
– If scaling, be sure to preserve the skill and stay under the 10:00 time cap. Consider scaling the skill of the muscle-ups and load of the barbell instead of volume.
– Build to a heavy squat or power snatch prior to the start of the workout.

——

Friday:

RX
3 rounds each for time with a partner:
400/500-m row
21 burpees
400-m run
SCORE:
TOTAL TIME

INTERMEDIATE
Same as Rx’d
SCORE:
TOTAL TIME

BEGINNER
3 rounds each for time with a partner:
200/250-m row
12 burpees
200-m run
SCORE:
TOTAL TIME

SKILL WORK
Rest, stretch, recover

INTENDED STIMULUS
– Today’s workout is aerobic and is intended to be treated like a sprint. We want you to give 85-90% effort from the beginning and try to repeat that effort each round.
– While one partner is working, the other is resting. The rest should give you enough time to almost fully recover before the next round.
– Each round should take between 5:00 and 6:00. No round should take longer than 6:00.

——

Saturday:

Team WOD
HEAVY DAY

In pairs:

RX
00:00-10:00
Set a team 3RM deadlift
10:00-12:00
Rest
12:00-30:00
AMRAP 18
10 double unders
2 toes to bar
4 dumbbell snatch (15/22.5 kg)
6 wall ball shot (6/9 kg)
– Keep adding 10 DUs, and 2 reps on each movement each round

INTERMEDIATE
00:00-10:00
Set a team 3RM deadlift
10:00-12:00
Rest
12:00-30:00
AMRAP 18
10 double unders
2 knees to armpit
4 dumbbell snatch (10/15 kg)
6 wall ball shot (6/9 kg)
– Keep adding 10 DUs, and 2 reps on each movement each round

BEGINNER
00:00-10:00
Set a team 3RM deadlift
10:00-12:00
Rest
12:00-30:00
AMRAP 18
10 single unders
2 hanging knee raise
4 dumbbell snatch (5/10 kg)
6 wall ball shot (3/6 kg)
– Keep adding 10 SUs, and 2 reps on each movement each round

——

Sunday:

Hero WOD ‘Synder’

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.

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
SCORE:
TOTAL TIME

INTERMEDIATE
6 Rounds for Time
10 Hang Power Snatches (22.5/30 kg)
20 Pull-Ups
16 Alternating Front Rack Lunges (22.5/30 kg)
33 Sit-Ups
SCORE:
TOTAL TIME

BEGINNER
6 Rounds for Time
10 Hang Power Snatches (15/20 kg)
10 Ring Rows
12 Alternating Front Rack Lunges (15/20 kg)
22 Anchored Sit-Ups
SCORE:
TOTAL TIME

——