Monday
Strength
Bench Press
10 minutes of max weight moved
Find a partner, pick a weight that ranges between 50%-65% of your 1 rep maxes.
Between you and your partner, complete as many reps as possible over the 10-minute period.
Rules:
1) YGIG Style.
2) You can complete as many reps as you like per set, but it can be no less than 5 reps. This means if you don’t think you can do 5 reps minimum, rest longer until you’re ready.
4) Your partner is your spotter, everyone must have a spotter.
5) Weight moved by female athletes will have a 1.5 multiplier.
WOD – 14 min ascending ladder
Hang Power Cleans (1-2-3…)
Toes To Bar (2-4-6…)
Weighted Box Step-Ups (2-4-6…)
L3: 155/105lb and 45/35lb
L2: 135/95lb and 35/25lb (RX)
L1: 95/65lb and 25/15lb
Athlete Notes:
-If your legs are still feeling 26.1, do these Step Ups unweighted.
Score = Total Reps
Tuesday
Skill
Strict Pull-Ups and Rope Climb
Every 90 seconds for 6 rounds (18 min), alternating between:
A: Set of sub-maximal Strict Pull-Ups
B: 1-2 Rope Climbs
WOD – 6 rounds for time, 15 min cap
5 Deadlifts
7 Burpee Over Bar
200m Run
L3: 315/225lb
L2: 255/175lb (RX)
L1: 225/155lb
Score = Time
Wednesday
Conditioning
Row
Class will start with rowing technique work, followed by a 2000m Row Test.
WOD – 4 rounds for time, 15 min cap
10/7 Calories on Bike
10 Single Dumbbell Squats
10 Single Dumbbell Lunges
10 Single Dumbbell Push Press
10 Alternating Dumbbell Snatch
L3: 70/50lb
L2: 50/35lb (RX)
L1: 35/25lb
Athlete Notes:
-For the Squats and Lunges, you can hold the dumbbell however you’d like (suitcase, front rack, goblet, overhead).
Score = Time
Thursday
WOD – 30 min AMRAP
500m SkiErg
15 Russian Kettlebell Swings
20 Box Jumps
25 Sit Ups
50 Double Unders / 100 Single Unders
Cash Out: 15 minutes of Active Recovery
L3: 70/53lb
L2: 53/35lb (RX)
L1: 35/26lb
Athlete Notes:
-If you are planning on doing the Open WOD tomorrow, feel free to make today light and slower.
Score = Rounds + Reps (SkiErg = 10 Reps)
Friday
CrossFit Open WOD 26.2
HYROX
Tuesday
WOD 1 – 2 rounds
In teams of 3, complete:
5 min max Sled Push (Partners switch every length)
5 min max SkiErg (Partners switch every 150/100m)
WOD 2 – 16 min E3MOM
200m Run
Max Burpee Broad Jump in remaining time
Wednesday
Conditioning
Row
Class will start with rowing technique work, followed by a 2000m Row Test.
WOD – 4 rounds for time, 15 min cap
10/7 Calories on Bike
10 Single Dumbbell Squats
10 Single Dumbbell Lunges
10 Single Dumbbell Push Press
10 Alternating Dumbbell Snatch
Thursday
WOD 1 – 16 min EMOM
45 sec work / 15 sec transition:
Min A: Farmers Carry
Min B: Weighted Lunges
Min C: Bar Hang
Min D: Wall Sit
WOD 2 – 20 min AMRAP
500m SkiErg
15 Russian Kettlebell Swings
20 Box Jumps
25 Sit Ups
50 Double Unders / 100 Single Unders
Sunday
WOD – 40 min cap
400m Run
500m SkiErg
400m Run
Burpee Broad Jump (3 lengths)
400m Run
Sled Push (3 lengths)
400m Run
Sled Pull (3 lengths)
400m Run
400m Farmers Carry
400m Run
Weighted Walking Lunges (3 lengths)
400m Run
50 Wall Balls