Monday
Strength
Shoulder To Overhead
You can choose from Strict Press, Push Press, or Push Jerk today. Complete a 6×5 at 70%-75% of your 1RM.
WOD – 5 rounds, 20 min
2 min to complete:
10 Back Squats
10 Box Jumps
Max Burpees in remaining time
2 min recovery pace on Echo Bike
L3: 60% of your 1RM
L2: 55% of your 1RM (RX)
L1: 50% of your 1RM
Score = Total Burpee Reps
Tuesday
Conditioning
Rowing Intervals
15 min Partner AMRAP
20/14 Calorie Row Sprint
Alternate back and forth with partner
WOD – 16 min
4 minute AMRAP
4 Power Snatches
6 Pull-Ups
Rest 2:00 minutes and increase weight
4 minute AMRAP
4 Hang Power Cleans
6 Toes To Bar
Rest 2:00 minutes and increase weight
4 minute AMRAP
2 Power Snatch or Power Clean
3 Chest To Bar Pull-Ups
L3: 115/75lb, 135/95lb, and 75%-80% of your 1RM
L2: 75/55lb, 95/65lb, and 75%-80% of your 1RM (RX)
L1: 55/35lb, 75/55lb, and 75%-80% of your 1RM
Score = Total Reps
Wednesday
Strength
Bench Press
Spent 8 minutes to find a heavy triple. Then reduce to 80% of that weight and complete a 5×5. After each set, complete 10 Bicep Curls on each arm.
WOD – ascending ladder for time, 16 min cap
1-2-3-4-5… of:
Deadlift
Handstand Push-Ups
After each round, complete 10 Alternating V-Ups
L3: 255/175lb
L2: 225/155lb (RX)
L1: 185/125lb
Score = Time
Thursday
Strength
Bent Over Row and Ring Dips
Complete 5 or 6 rounds of:
8-10 Bent Over Row followed by 1 set of submaximal Ring Dips
WOD – 4 rounds for time, 24 min cap
200m Run
20 Wall Balls
20 Kettlebell Swings
20/16 Calories on SkiErg
L3: 70/53lb KB
L2: 53/35lb KB (RX)
L1: 35/26lb KB
Score = Time
Friday
CrossFit Open WOD 26.3
After tonight’s workout, we are all headed out for drinks and to celebrate the end of the CrossFit Open.
HYROX
Tuesday
Conditioning
Rowing Intervals
15 min Partner AMRAP
20/14 Calorie Row Sprint
Alternate back and forth with partner
WOD – for time, 25 min cap
400m Run
50 Sandbag Lunges (Comp Weight)
400m Run
40 Sandbag Lunges (Comp Weight)
400m Run
30 Sandbag Lunges (10 to 20lbs heavier)
400m Run
20 Sandbag Lunges (same as prior)
400m Run
10 Sandbag Lunges (same as prior)
Wednesday
Grip Strength – 12 min
3 rounds of:
1 minute Bar Hang
1 min rest
1 min heavy Farmers Carry
1 min rest
WOD – 2 rounds, 30 min cap
800m Run
40 Wall Balls
30 Kettlebell Swings
20 Burpee Broad Jumps
10 Sandbag Lunges (each leg)
Thursday
Strength – 18 min
Sled Push Down and Back x2
200m Farmers Carry
This is not for speed, but for quality and weight.
WOD – 4 rounds, 20 min
5 minutes to complete:
200m Run
20 Wall Balls
20 Kettlebell Swings
20/16 Calories on SkiErg
Rest in the remaining time
Sunday
WOD – for time, 35 min cap
800m Run
1000m Ski Erg
400m Run
Sled Push Down and Back x2
400m Run
50 Sled Pull Down and Back x2
400m Run
80 Wall Balls
800m Run
Core Work – 5 min
Ab Lab