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AFTER CLASS EXTRA / ACCESSORY

STRENGTH I
EMOM 14:
1 clean
– Increase loading across as many sets as possible.
– Aim to get close to 90%. This should not be a PR attempt. The goal is to find something heavy for the day.
– Attempts may be power cleans or squat cleans.

STRENGTH II
For load:
Every 1:30 x 10 sets:
3 push presses
– Look for the percentages to be between 75-85% of your 1-rep max.
– Think about keeping the barbell in contact with the shoulders while you are in the dip-drive phase. On the return, think about pulling the bar back to the shoulders and then into the bottom of the dip.

SKILL I
EMOM 14:
Min. 1 | :30 hollow rock
Min. 2 | :30 strict ring dips
– Try to move for as much for the :30 as possible.
– Goal ring dips: 7-12 reps per :30 interval.
– Substitute with banded ring dips or ring support holds as needed.

STAMINA I
10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use a C2 bike, Assault Bike, or Echo Bike.
– Additional monostructural volume to help increase cardiorespiratory endurance and longer workout stamina

CHAD 1000X – WEEK 1
Part 1:
5 sets for time:
100-m DB farmers carry (10/15 kg)
– Rest 2:00 between sets.
– Use two DBs.
Part 2:
4 rounds for reps:
:20 walking lunges
:10 rest
Rest 2:00
4 rounds for reps:
:20 box step-ups (20 in)
:10 rest
– This is week one in our preparation for the hero workout Chad. This workout will take place on November 11, 2023.
– Learn more, donate to the cause, and register for the event here.
– This extra work is meant to help you prepare for this workout.
– Use option such as weight and height of the box that represents how you plan to attack the “game day” workout on 11/11/2023.

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MONDAY:

SKILL WORK
Pre-workout:
For load:
5 sets:
10 deadlifts
– Rest 2:00 between sets.
– Focus more on technically sound-fast sets.
– Aim for 50-60% of 1RM.
– Unbroken sets.
RX
9-15-21-27 reps for time:
V-ups
DB thrusters (10/12.5 kg)
– Perform 100m run at the start of each round.
SCORE:
TOTAL TIME

INTERMEDIATE
9-15-21-27 reps for time:
Tuck-ups
DB thrusters (7.5/10 kg)
– Perform 100m at the start of each round.
SCORE:
TOTAL TIME

BEGINNER
9-12-15-18 reps for time:
Anchored sit-ups
DB thrusters (5/7.5 kg)
– Perform 100m run at the start of each round.
SCORE:
TOTAL TIME

STIMULUS
-9:00-15:00.
-Runs in 1:00
-Round of 9 thrusters unbroken, round of 15 in 1-2 sets, and rounds of 21 and 27 in 2-3 sets.
-15+ V-ups/1:00 pace.

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TUESDAY:

RX
For time:
30 clean and jerks (43/61 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
For time:
30 clean and jerks (30/42.5 kg)
SCORE:
TOTAL TIME

BEGINNER
For time:
30 clean and jerks (25/35 kg)
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
On a 10:00 clock:
Build to a heavy power clean and push jerk

STIMULUS
-Sub 8:00.
-Repeat from August 4, 2023.
-Classic CrossFit benchmark Grace.
-Advanced athletes should push to finish sub 5:00.
-Loading should allow you to perform at least 7 reps unbroken.

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WEDNESDAY:

SKILL WORK
Pre-workout:
EMOM 8:
:20 crossover practice

RX
EMOM 12:
Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.

INTERMEDIATE
EMOM 12:
Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.

BEGINNER
EMOM 12:
Min. 1 | 6 ring rows + 8 knee push-ups + 10 air squats
Min. 2 | Max-rep single-unders
– Score is total reps.

STIMULUS
-Modified Cindy done in under 1:00 with :45 worth of double-under attempts.

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THURSDAY:

RX
5 sets for load:
5 front squats
-Rest 3:00 between sets.
SCORE:
LOAD

INTERMEDIATE
Same as Rx’d
SCORE:
LOAD

BEGINNER
Same as Rx’d
SCORE:
LOAD

SKILL WORK
Post-workout:
AMRAP 7
1,1,1,2,2,2,3,3,3,4…
DB weighted sit-up (10/15 kg) / strict sit-up / anchored sit-up
Burpee over DB
DB OH Alt lunge / DB rack lunge / lunge
– Use a DB held at the shoulders for the weighted sit-ups.

STIMULUS
-All sets 70% or greater of 1-rep max front squat.
-Hold a heavy load across all 5 sets.

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FRIDAY:

SKILL WORK
Pre-workout:
EMOM 8:
:10-:20 handstand hold

RX
AMRAP 7:
Max bar muscle-ups
– Perform 6 burpee box jumps (20/24 in) at the start of each minute including the start of the workout.

INTERMEDIATE
Max jumping bar muscle-ups
– Perform 4 burpee box jumps (20 in) at the start of each minute including the start of the workout.

BEGINNER
AMRAP 7:
Max jumping pull-ups
– Perform 4 burpee box step-ups (12 in) at the start of each minute including the start of the workout.

STIMULUS
-At least one bar muscle-up each minute.
-Start with larger sets and reduce reps each minute to avoid failure.
-Finish the burpee box jumps in :35 or less.

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SATURDAY:

RX
AMRAP 30 with a partner:
100-calorie Echo Bike
100 KB snatches (24/32 kg)
100 toes-to-bars
– Split work as needed with one person working at a time.

INTERMEDIATE
AMRAP 30 with a partner:
100-calorie bike
100 KB snatches (16/24 kg)
50 toes-to-bars
– Split work as needed with one person working at a time.

BEGINNER
AMRAP 30 with a partner:
70-calorie row
70 single-arm KB swings (12/16 kg)
50 hanging knee raises
– Split work as needed with one person working at a time.

STIMULUS
-Complete at least 1 full round.
-All movements should be completed in about 5:00-7:30 (15-20 reps/1:00 total).
-Steady movement with a partner from start to finish.
-One person works at a time and partners can split the reps however you’d like.

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SUNDAY:

HERO WOD ‘CHARLES KASPER’
BENCHMARK

This Firefighter Hero WOD from 555 Fitness is dedicated to Charles Kasper, FDNY, Special Operation Command, who was killed in the terrorist attacks on New York on September 11, 2001.

RX
For Time
15 ground-to-overheads (47.5/70 kg)
200 alt lunges
15 ground-to-overheads
800-m run
15 ground-to-overheads

INTERMEDIATE
For Time
15 ground-to-overheads (35/52.5 kg)
200 alt lunges
15 ground-to-overheads
800-m run
15 ground-to-overheads

BEGINNER
For Time
15 ground-to-overheads (20/30 kg)
100 alt lunges or squat to box
15 ground-to-overheads
600-m run
15 ground-to-overheads

STIMULUS
-Ground-to-overheads can be snatch, clean and jerk, or clean and press.
-Bodyweight lunges (no barbell)

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