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After Class / Open Gym Extra:

STRENGTH I

Every 1:30 for 8 sets:
5 front squats
– Rest and add load with any remaining time in the interval.

SKILL I

EMOM 12:
Min. 1 | 2 rope climbs (15’)
Min. 2 | Rest
– Start each rope climb from a seated position on the floor.

SKILL II

EMOM 10:
Min. 1 | 12 alternating single-leg squats
Min. 2 | 5 candlesticks

STAMINA I

10 sets:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs
– Use Assault bike, or Echo bike.

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Monday:

Heavy Day

A.

7 sets for load:
1 clean and jerk

B.

SKILL WORK

Post-workout:
EMOM 5:
Max set chest-to-bar pull-ups
– Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets.

Stimulus:
– Build to a 1-rep max for the day.
– You have the choice to do power or squat cleans.
– Build over 7 sets. Aim to start around 75% of your 1-rep max.
– Accumulate as many reps as possible during the post-workout skill session.
– Rest 2:00- 3:00 between sets.

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Tuesday:

A.

SKILL WORK

Pre-workout:
Burgener snatch warm-up:
2 sets:
10 dip-drive
10 dip-drive shrug
10 dip-drive shrug elbows high and outside
10 muscle snatch
10 overhead squats
10 hang power snatches
10 power snatches
– Focus on hitting positions over increasing load.
– Begin first set with a PVC. Try the second set with an empty bar.

B.

RX & INTERMEDIATE
8 rounds for time:
400-m run
– Rest 1:30
SCORE:
TOTAL TIME

BEGINNER
8 rounds for time:
200-m run
– Rest 1:30
SCORE:
TOTAL TIME

Stimulus:
– Finish most rounds in 1:30-2:00.
– Start with a reserved pace and increase intensity as the workout progresses.
– Work to develop cardiorespiratory endurance.
– Consistent efforts, avoid redlining.

——

Wednesday:

A.

SKILL WORK

Pre-workout:
3 sets:
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
– Rest 1:30 between sets.

B.

RX
4 rounds for time:
400/500-m row/ski / 1,000/1,300m bike
15 push presses (42.5/61 kg)
SCORE:
TOTAL TIME

INTERMEDIATE
4 rounds for time:
400/500-m row/ski / 1,000/1,300m bike
15 push presses (30/42.5 kg)
SCORE:
TOTAL TIME

BEGINNER
4 rounds for time:
300/400-m row
15 push presses (15/20 kg)
SCORE:
TOTAL TIME

Stimulus:
– Finish in 11:00-16:00.
– Use a heavier barbell for reps in the workout.
– Maintain sets of 7+ on the barbell.
– Spend no more than 2:30 on the row.

——

Thursday:

Heavy Day

A.

RX & INTERMEDIATE
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
SCORE:
LOAD

BEGINNER
For Load:
Hang muscle snatch
3-3-3-3-3
Hang power snatch
3-3-3-3-3
Hang power snatch + overhead squat
3-3-3-3-3
SCORE:
LOAD

B.

SKILL WORK

Post-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.

Stimulus:
– Build to a heavy single rep for each exercise.
– Increase load across as many sets as possible.
– The progression from movement to movement gets more challenging. Heavier load with the later movements requires better technique.

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Friday:

Benchmark – CrossFit Games Open 22.3

TBA Thursday 10th at 8pm

Join us for Friday Night Lights at either 5:30pm or 7pm!

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Saturday:

Team WOD

In Pairs:

RX

AMRAP 35
200-m run
30 toes to bar
300-m run
30 hang power snatches (25/35 kg)
400-m run
6 rope climbs (15’)

INTERMEDIATE

AMRAP 35
200-m run
30 knees to elbow
300-m run
30 hang power snatches (20/30 kg)
400-m run
6 rope climbs (10’)

BEGINNER

AMRAP 35
200-m run
30 sit-ups
300-m run
30 hang power snatches (15/20 kg)
400-m run
12 seated rope climbs

Stimulus:
– Aim to complete 3 rounds+.
– Run together.
– Spilt the work in the box between you.
– Cycle the snatches fast and efficiently.

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Sunday:

Hero WOD ‘Bradshaw’

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

RX
10 rounds for time:
3 handstand push-ups
6 deadlifts (70/102 kg)
12 pull-ups
24 double-unders

INTERMEDIATE
10 rounds for time:
3 negative handstand push-ups
6 deadlifts (42.5/61 kg)
12 jumping pull-ups
24 double-unders

BEGINNER
10 rounds for time:
3 Z-Press
6 deadlifts (25/35 kg)
12 ring rows
48 single-unders

Time Cap: 30 Mins

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