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AFTER CLASS EXTRA / OPEN GYM

STRENGTH I
For load:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week two of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.

STRENGTH II
5 sets for load:
3 weighted pull-ups
3 weighted dips
– Rest as needed between sets.
– Increase loading across as many sets as possible.
– Use a belt, dumbbells, kettlebells, weighted vest, etc. to add load to these movements.
– If you are unable to perform one or both of these movements, perform a strict banded pull-up and/or strict banded dip.
– Use the rings or a static dip bar for the dips.
– Rest no more than 4:00 between sets.

SKILL I
10 rounds for time:
30 double-unders
3 wall walks
– Rest 1:00 between rounds.
– All rounds in 1:30 or less.
– Take this workout one round at a time, breaking it into bite-sized chunks.
– If you are not yet proficient with double-unders, try to keep your time spent here to only :30.
– Always start the next wall walk before you want to.
Modifications:
Double-unders | Reps, single-unders
Wall walk | Reps, partial range of motion, inch worm + push-up

STAMINA I
Every 2:00 for 10 sets:
200/250-meter Ski-erg
– Rest with the remaining time in the 2:00 interval.
– Sprint each interval.
– :50-1:10 per 200/250 meters.
– Rest with the remaining time in the 2:00 interval.
– Focus on your stroke rate in each interval. Try to keep this rate above 30 for as much of the interval as possible. This will help keep your pace down and get through the interval faster.
Modifications:
Ski-erg | Distance, 200/250-meter row, 400/500-meter C2 Bike

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MONDAY:

SKILL WORK
Pre-workout:
15 mins to build to a heavy:
1 Power clean
1 Front Squat
1 Hang Squat Clean
– Build in load, but only as quality mechanics allow.

RX
AMRAP 12
9 hang power cleans (43/61 kg)
35 double unders

INTERMEDIATE
AMRAP 12
9 hang power cleans (35/50 kg)
:30 double under attempts / 70 single unders

BEGINNER
AMRAP 12
9 hang power cleans (15/20kg)
35 single unders

STIMULUS
-Take on previous Open WOD
-8-10+ rounds

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TUESDAY:

RX
10 rounds for time:
8/10-calorie bike
10 burpees
SCORE:
TOTAL TIME

INTERMEDIATE
10 rounds for time:
7/9-calorie bike
8 burpees
SCORE:
TOTAL TIME

BEGINNER
8 rounds for time:
7/9-calorie bike
5 burpees
SCORE:
TOTAL TIME

SKILL WORK
Post-workout:
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks

STIMULUS
-12:00-15:00; advanced athletes treat this more like an EMOM.
-Find a pace and try to hold it, versus coming out too hot and falling way off in the later rounds.
-This is a lung burner; keep moving!

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WEDNESDAY:

HEAVY DAY

RX
For load:
5-5-3-3-1-1
Deadlift
– Start at 75% of 1-rep-max.
– Build to a heavy single (clean grip) deadlift.
SCORE:
LOAD

INTERMEDIATE
Same as RX’d
SCORE:
LOAD

BEGINNER
For load:
5-5-5-5-5
Deadlift
– Find a slightly challenging load and stay there for all 5 sets.
– Work on mechanics and safe, efficient movement.
SCORE:
LOAD

SKILL WORK
Post-workout:
3 sets:
20 GHD hip extensions / weighted sit-ups / sit-ups
20 banded side steps (moving right)
20 banded side steps (moving left)

STIMULUS
-All sets 70-75% or greater.
-Lift once every 3:00.
-Record your heaviest lift in the CrossFit app to track progress.

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THURSDAY:

SKILL WORK
Pre-workout:
EMOM 8:
1 hang power snatch
1 high hang power snatch
– Build in load, but only as quality mechanics allow.

RX
3 rounds for time:
15 hang power snatches (30/42.5 kg)
15 chest-to-bar pull-ups
SCORE:
TOTAL TIME

INTERMEDIATE
3 rounds for time:
15 hang power snatches (25/35 kg)
15 pull-ups
SCORE:
TOTAL TIME

BEGINNER
3 rounds for time:
15 hang power snatches (15/20 kg)
15 jumping chest-to-bar pull-ups
SCORE:
TOTAL TIME

STIMULUS
-Sub 10:00; advanced athletes push for sub 5:00.
-Chest-to-bar pull-ups in 1-2 sets each round.
-Hang power snatches in 1-2 sets each round, starting out unbroken.

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FRIDAY:

RX
AMRAP 5:00
Row 500 meters
Max wall-ball shots (6/9 kg) (9/10 ft)
– Rest 5:00 –
AMRAP 5:00
Row 500 meters
Max med-ball cleans (6/9 kg)

INTERMEDIATE
Same as RX’d

BEGINNER
AMRAP 5:00
Row 400 meters
Max wall-ball shots (4/6 kg) (9/10 ft)
Rest 5:00
AMRAP 5:00
Row 400 meters
Max med-ball cleans (4/6 kg)

SKILL WORK
Post workout:
400-metre medicine ball carry

STIMULUS
-60-100+ total reps.
-2:00+ each AMRAP to accumulate reps.
-Double all-out effort AMRAP workout with built-in rest.

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SATURDAY:

TEAM WOD

RX
For time with a partner:
80 calories
8 rope climbs (15’)
80 KB swings (24/32 kg)
8 rope climbs
80 KB walking lunges
8 rope climbs
80 calories
– Split all work as desired, one person working at a time.
SCORE:
TOTAL TIME

INTERMEDIATE
For time with a partner:
80 calories
6 rope climbs (15’)
80 KB swings (16/24 kg)
6 rope climbs
80 KB walking lunges
6 rope climbs
80 calories
– Split all work as desired, one person working at a time.
SCORE:
TOTAL TIME

BEGINNER
For time with a partner:
60 calories
16 rope pulls-to-stand
60 KB swings (8/12 kg)
16 rope pulls-to-stand
60 KB walking lunges
16 rope pulls-to-stand
60 calories
– Split all work as desired, one person working at a time.
SCORE:
TOTAL TIME

STIMULUS
-21:00-26:00.
-Calories and Rope climbs in 3:30 or less for each set.
-Minimal rest and fast transitions on the shared kettlebell work.

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SUNDAY:

HERO WOD ‘MCLAREN’
BENCHMARK

This British Hero WOD is dedicated to Scott McLaren (20) Royal Regiment of Scotland who died in Afghanistan on 4 July, 2011. Also dedicated to Paul Watkins and Mark Palin who died in the same month.

First posted on CrossFit Essex @cfessex WODvember Facebook post from November 10, 2016.

RX
AMRAP 20
3 Thrusters (50% bodyweight)
5 Box Jumps (20/24 in)
7 Hand Release Push-Ups

INTERMEDIATE
AMRAP 20
3 Thrusters (50% bodyweight)
5 Box Jumps (20/24 in)
7 Hand Release Knee Push-Ups

BEGINNER
AMRAP 20
3 Thrusters (15/20 kg)
5 Box Step-Ups (16/20 in)
7 Box Push-Ups

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