*weekly programming focus overview at the bottom*
Monday
P1 Strength
Every 2:00, 6 Sets
Double DB Power Clean + Double DB Pause Front Squat + Double DB Thruster
*Increase the weight by feel
Accumulate:
80 Weighted Russian Twists
40 DB Cuban Presses (very light)
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Strength
Every 2:00, 6 Sets
Power Clean + Pause Front Squat + Thruster
Starting @ 60% of your 1RM Thruster and Build to a technical heavy complex for the day
—
“Fran”
21-15-9
Thrusters 95/65lb
Pull-Ups
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WOD THOUGHTS: Primary Objective: Complete in under 5:00 minutes. If you are unable to do so please pick a scaling modification that allows you to do so successfully.
Secondary Objective: Complete all movements in 2 sets or less for each round.
Tuesday
Every 6:00 minutes, 5 Sets:
9 Deadlifts 225/155lb
15 Lateral Burpees over Bar
21 Abmat Sit-Ups
27/22 Cal Row
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WOD THOUGHTS: Primary Objective: Achieve more than 1:30 Rest on Each Set
Secondary Objective: Unbroken Deadlifts and complete the row in sub 90 seconds to finish each set
Wednesday
P1 Strength
*Same as Strength, can use DBs if our P1 athletes don’t want to use a bar
*After each set:
:20 Star Plank (alternate sides each round)
10 Renegade Rows (no Push-Up)
—
Strength
Every 90 seconds, 6 Sets
6 Bench Press
Starting @ 65% and increasing every 2 sets
—
20:00 minute EMOM
min 1: 10 Dual DB Step-Overs 50/35lb
min 2: 10/7 Strict Ring Dips
min 3: 10 Dual DB Hang Clean and Jerk 50/35lb
min 4: 10 Inverted Rows
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WOD THOUGHTS: Primary Objective: Complete each movement within 45 seconds keeping effort to a 7/10 RPE or under
Secondary Objective: Complete all movements unbroken
Thursday
8 Sets, For Time
1 Legless Rope Climb 15/12ft
30 Double Unders
100ft (30m) Farmers Carry 70/53lb
10/7 Calorie Echo Bike
Rest 1:00 minute between sets
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WOD THOUGHTS: This is a progression from last week’s EMOM, now in a “For Time” format with legless rope climbs! This should help you feel more confident and ready to tackle today’s workout.
Time Domain: 20:00-25:00
Time Cap: 30:00
Primary Objective: Goal is to complete each set in as close to 2:00 minutes as possible
Secondary Objective: Complete each bike in 30 seconds or less
Friday
For Time:
400m Run
45 Wall Balls 20/14lb
400m Run
30 Handstand Push-Ups
400m Run
15 Burpee Bar Muscle-Ups
400m Run
30 Box Jump Overs 24/20”
400m Run
45 Dual KB Snatch 35/26lb
400m Run
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WOD THOUGHTS: Primary Objective: Complete each movement in 3 minutes or less
Secondary Objective: Hold an even pace across all the 400s. This means starting out conservatively then using the run as a good recovery before coming back in to tackle the movements.
Dual KB Snatch: The bells will come from a Hang position and finish with arms locked out over head. Athletes can sub this movement with a single arm KB Snatch or KB Swings.
Saturday
Part A)
For Time, with a Partner
10-9-8-7-6-5-4-3-2-1
Toe to Bar
Power Cleans 155/105lb
Each partner will complete each round, alternating full rounds. This means that partner 1 will complete 10 Toes to Bar + 10 Power Cleans then tag partner 2 to complete 10+10 then back to partner 1 for 9+9 and so on down the ladder to 1+1
Rest 3:00 minutes before starting Part B
Part B)
3000/2700m Row For Time with a Partner
Alternating 500/450m per partner
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WOD THOUGHTS: Part A)
Time Domain: 11:00-15:00
Time Cap: 17:00 minutes
Part B)
Goal: 9:00-12:00 minutes
Time Cap: 15:00 or 35:00 Running Time
Both Parts
Primary Objective: Part A is the primary focus of the day, The goal is to work on barbell cycling and grip
Secondary Objective: Part B, holding 1k Pace across for each interval
Sunday
Strength
Every 90 seconds, 10 Sets
1 Split Jerk
start @ 60% of 1RM and build by feel today up to a heavy
—
P1 Strength
1 Double DB Split Jerk
*Build by feel up to a heavy single
*After each set:
16 Alt V-Ups
8 Hand Release Push-Ups
—
For Time
Male:
3-6-9-12-15-18
Strict Press 115lb
Strict Pull-Ups
Female:
3-6-9-9-12-12
Strict Press 75b
Strict Pull-Ups
*Every Break you must complete 100ft Sandbag Carry @ 150/100lb
or Dual KB Front Rack Carry @ 70/53lb
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WOD THOUGHTS: Goal: 11:00-15:00, Time Cap: 18:00
*A break is dictated as when a set is not completely unbroken, so if a set of 3s-6s and 9s are all unbroken, there is no need for a sandbag carry. We suspect that in the rounds of 9-12-15-18 that athletes will start breaking these sets up. Make sure to choose a challenging weight so at some point you must break these reps up
Primary Objective: Complete the workout with 5 or less breaks on all sets
Secondary Objective: Complete in fastest overall time
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Weekly Programming Focus: Hey Power House Crew! We are now in our transition week before the next cycle. This means that we will be interspersing a little different style this week as well as the ultimate classic CrossFit test with “Fran”. The goal with the weightlifting portion prior to “Fran” is meant more to prime the system and get things ready to go than have as a key focal point. We will still have some strength, oly, and specific gymnastics work this week, but are not following any specific cycle. For our Sunday class we will be tackling a 1RM Split Jerk. Our key workouts this week are “Fran” as well as the Friday chipper WOD “Cruise Control”. A special note that a lot of the workouts have a slightly longer time domain in this week, however there is prescribed rest which adds into the total time for the actual workout itself. Have fun this week and get geared up for the next cycle!