AFTER CLASS EXTRA / ACCESSORY:
STRENGTH I
10 sets for load:
1 pause back squat + 2 back squats
– Start at 60% and increase load as much as possible without sacrificing bar speed.
– Rest exactly 2:00 between sets.
SKILL I
EMOM 10
Min. 1 | :20 seated leg raise hold
Min. 2 | :20 ring support hold (top of the dip)
SKILL II
EMOM 10:
10 alternating single-leg squats
– Rest with the remaining time in the minute.
– If you are able to perform 10 reps smoothly and without issue, consider adding load by holding a single dumbbell.
STAMINA I
EMOM 20:
Min. 1 | 10/15 cal. row
Min. 2 | 20 box jump over (20/24 in)
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MONDAY:
HEAVY DAY
RX
For load:
Push press
5-5-3-3-3-1-1-1-1-1
SCORE:
LOAD
INTERMEDIATE
Same as Rx’d
SCORE:
LOAD
BEGINNER
Same as Rx’d
SCORE:
LOAD
SKILL WORK
Post-workout:
3 x AMRAP 1:30:
50 double-unders
Max-rep burpees-to-target
– Rest 1:00 between sets.
STIMULUS
– Build to a 1-rep max push press.
– Lift once every 2:30 or rest 2:00 between sets.
– All sets 70% or higher.
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TUESDAY:
SKILL WORK
Pre-workout:
6 sets:
1:00 max distance handstand walk or max rep wall walks
– Rest 1:00
RX
AMRAP 10:
1-2-3-4-5… etc.
Power clean (42.5/60 kg)
Deficit handstand push-up (4/2 in)
INTERMEDIATE
AMRAP 10:
1-2-3-4-5… etc.
Power clean (30/42.5 kg)
Deficit pike push-up (3/1.5 in)
BEGINNER
AMRAP 10:
1-2-3-4-5… etc.
Power clean (15/20 kg)
DB shoulder press (5/7.5 kg)
STIMULUS
– 7+ rounds for most athletes.
– Athletes should be able to do 5+ reps of whatever version of the handstand push-up chosen.
– Great opportunity for athletes to get after a more challenging gymnastics movement.
– Power cleans should be fast touch-and-go reps.
——
WEDNESDAY:
SKILL WORK
Pre-workout:
3 sets:
5 KB snatches/arm
– increase weight across sets
RX
5 rounds for time:
400/500-m row
20 Russian KB swings (24/32 kg)
SCORE:
TOTAL TIME
INTERMEDIATE
5 rounds for time:
400/500-m row
20 Russian KB swings (16/24 kg)
SCORE:
TOTAL TIME
BEGINNER
5 rounds for time:
200/250-m row
20 Russian KB swings (8/12 kg)
SCORE:
TOTAL TIME
STIMULUS
– 14:00-18:00.
– Use a heavier loading on the KB than normal.
– Keep the row to 2:30 or less.
– Spend 1:00 or less on the KB swings.
——
THURSDAY:
SKILL WORK
Pre-workout:
EMOM 12:
Min. 1 | :20 box jump overs
Min. 2 | :20 chest-to-bar pull-ups
RX
For time:
21-15-9:
Hand-release push-ups
Toes-to-bars
SCORE:
TOTAL TIME
INTERMEDIATE
For time:
21-15-9:
Hand-release push-ups
Knees-to-armpits
SCORE:
TOTAL TIME
BEGINNER
For time:
21-15-9:
Hand-release push-ups
V-ups
SCORE:
TOTAL TIME
STIMULUS
– 5:00-8:00.
– Round of 21 in 1-2 sets.
– Attempt to cycle reps at a faster pace than usual.
– Don’t pace this workout; Deliberately push to failure on every set.
——
FRIDAY:
SKILL WORK
Pre-workout:
EMOM 8:
1 thruster
OPEN 17.5
BENCHMARK
RX
10 rounds for time:
9 thrusters (29/43 kg)
35 double-unders
SCORE:
TOTAL TIME
INTERMEDIATE
10 rounds for time:
9 thrusters (25/35 kg)
35 double-unders
SCORE:
TOTAL TIME
BEGINNER
7 rounds for time:
9 thrusters (15/20 kg)
35 single-unders
SCORE:
TOTAL TIME
STIMULUS
– CrossFit Games Open workout 17.5 retest.
– 10:00-20:00.
– Complete thrusters in no more than 2 sets. – You should be able to perform at least a few rounds with unbroken reps.
– Keep double-unders to :40 or less.
——
SATURDAY:
TEAM WOD
RX
4 rounds for time with a partner:
20 hang power snatches (50/35 kg)
24/30 calorie bike
40 slam balls
600-m sandbag carry (AHAP)
– Split reps, including the carry, as needed.
INTERMEDIATE
4 rounds for time with a partner:
20 hang power snatches (35/25 kg)
20/24 calorie bike
40 slam balls
600-m sandbag carry (AHAP)
– Split reps, including the carry, as needed.
BEGINNER
4 rounds for time with a partner:
20 hang power snatches (15/25 kg)
16/20 calorie bike
30 slam balls
300-m sandbag carry (AHAP)
– Split reps, including the carry, as needed.
——
SUNDAY:
RX
3 rounds for time:
30/40 calorie row
20 deadlift (70/102.5 kg)
10 burpee pull-ups
– Rest 1:00 between rounds.
SCORE:
TOTAL TIME
INTERMEDIATE
3 rounds for time:
21/30 calorie row
20 deadlift (47.5/70 kg)
10 burpee pull-ups
– Rest 1:00 between rounds.
SCORE:
TOTAL TIME
BEGINNER
3 rounds for time:
15/21 calorie row
20 deadlift (25/35 kg)
10 burpee jumping pull-ups
– Rest 1:00 between rounds.
SCORE:
TOTAL TIME
SKILL WORK
Post-workout:
1 set:
100 AbMat sit-ups
– Perform the first 50 reps as fast as possible.
STIMULUS
– 4:00-6:00 per round.
– Use a deadlift weight that can be finished in 4 sets or less.
– Complete the burpee pull-ups in around 1:00.
– Burpee pull-ups require athletes to start from a full hang and complete a strict or kipping pull-up. Jumping into the pull-up is considered scaling.
——