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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
5 sets for load:
2 power cleans
– Lift once every 3:00.
– Increase load across as many sets as possible.
– Begin the first set around 70-75% of your 1-rep-max power clean.
– Rest with your remaining time in the 3:00 interval.

STRENGTH II
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a pull-up under your own power, look to find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

SKILL I
Accumulate:
30-50 strict handstand push-ups
– This should take no more 10:00 to complete.
– Advanced athletes should work toward the higher end of the rep range. If you can complete this task in 5:00 or less, try completing a few reps with your chest facing the wall.
– Beginner athletes should focus on smaller sets and fewer reps. If you are unable to complete strict handstand push-ups, consider some of the modifications.
– Scale strict handstand push-ups to 20-25 negatives, piked push-ups, or dumbbell shoulder presses.

STAMINA I
Every 2:00 for 10 sets:
200/250-meter row
– Record your slowest interval.
– Rest with the remaining time with the 2:00 clock.
– Do not pace the intervals.

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MONDAY:

OPEN 12.5

SKILL WORK
Pre-workout:
7 x 3 Strict Press
-Lift every 2:00
-Sets at 70%+

RX
AMRAP 7:
3-6-9-12… etc.
Thrusters (30/42.5 kg)
Chest-to-bar pull-ups

INTERMEDIATE
AMRAP 7:
3-6-9-12… etc.
Thrusters (25/35 kg)
Kipping pull-ups

BEGINNER
AMRAP 7:
3-6-9-12… etc.
Thrusters (15/20 kg)
Jumping chest-to-bar pull-ups

AFTER CLASS EXTRA
3 sets:
5-15 GHD sit-ups / strict weighted sit-ups / sit-ups
– Rest 1:00-2:00 between sets.

STIMULUS
-Into the round of 15.
-Unbroken thrusters through the round of 9 reps.
-Chest-to-bar pull-ups in sets of 3 or more.
-Final workout of the 2018 CrossFit Open.

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TUESDAY:

HEAVY DAY

RX
For load:
3-3-3-3-3-3-3:
Overhead squat
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
For load:
5-5-5-5-5-5-5:
Overhead squat
– Scale to an empty barbell or PVC pipe as needed.
SCORE:
LOAD

SKILL WORK
Post-workout:
3 sets for load:
10 snatch-grip bent over rows

STIMULUS
-All sets of 3 should be at 70% or more.
-Last tested Feb 7, 2023.
-Lift once every 3:00.
-Behind-the-neck push jerk the bar to get it overhead.

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WEDNESDAY:

RX
For time:
30 KB step-ups (24/32 kg) (20 in)
30 toes-to-bars
22/30-calorie row
30 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
30 KB step-ups (16/24 kg) (20 in)
30 toes-to-bars
22/30-calorie row
15 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
SCORE:
TOTAL TIME

BEGINNER
For time:
20 KB step-ups (8/12 kg) (20 in)
20 kipping knee raises
15/20-calorie row
20 pike push-ups
15/20-calorie row
20 kipping knee raises
20 KB step-ups
– Hold the KB on the shoulder.
SCORE:
TOTAL TIME

STIMULUS
-11:00-17:00.
-Step-ups in 1:30-2:30 and 3 sets or less.
-Toes-to-bars in 1:00-2:30 and 6 sets or less.
-Rows in 1:30-2:30.
-Strict handstand push-ups in 1:30-3:00 and sets of 3 reps or more.

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THURSDAY:

SKILL WORK
Pre-workout
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
– Rest ~2:00 between sets.

RX
For time:
2 power cleans (47.5/70 kg)
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
2 power cleans (37.5/52.5 kg)
30 double-unders
4 power cleans
30 double-unders
6 power c@eans
30 double-unders
8 power cleans
30 double-unders
10 power cleans
SCORE:
TOTAL TIME

BEGINNER
For time:
2 power cleans (25/35 kg)
30 single-unders
4 power cleans
30 single-unders
6 power cleans
30 single-unders
8 power cleans
30 single-unders
10 power cleans
SCORE:
TOTAL TIME

STIMULUS
-4:00-7:00.
-Double-unders in 1:00 or less.
-Cleans in sets of 3 or more.
-Fast transitions from start to finish; this should be a blitz!

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FRIDAY:

SKILL WORK
Pre-workout
EMOM 12:
3 back squats
– Build up to 50% or slightly more and hold the same load across all 12 sets (straight sets).

RX
10 rounds for time:
10 hand-release push-ups
10 sit-ups
SCORE:
TOTAL TIME

INTERMEDIATE
10 rounds for time:
7 hand-release push-ups
10 sit-ups
SCORE:
TOTAL TIME

BEGINNER
10 rounds for time:
7 hand-release knee push-ups
7 foot-anchored sit-ups
SCORE:
TOTAL TIME

STIMULUS
-7:00-13:00.
-Hand-release push-ups in under :45 and 2 sets or less.
-Sit-ups in :30 or less.
-Fast-paced, simple bodyweight couplet to close out the week.

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SATURDAY:

TEAM WOD

RX
12 rounds – You Go I Go by movement
15/12 calories
30-m double-DB front rack lunges (15/22.5 kg)
6 double-DB devils press (15/22.5 kg)

INTERMEDIATE
12 rounds – You Go I Go by movement
12/9 calories
30-m double-DB front rack lunges (12.5/15 kg)
6 double-DB devils press (12.5/15 kg)

BEGINNER
12 rounds – You Go I Go by movement
9/7 calories
30-m lunges
6 alt DB devils press (7.5/10 kg)

STIMULUS
-28:00-34:00.
-One person completes all reps on one movement whilst the other rests, then next partner completes all reps on next movement, keep swapping after each movement.
-Maintain fast transitions.

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SUNDAY:

CHRISTMAS COMP!🎄🍻

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