*programming focus overview at the bottom of page*
Ring Muscle Up and Gymnastics Progression
6 Ring Muscle-Ups
12/9 Calorie Echo
54 Double Unders
WOD THOUGHTS: We are tackling a workout today that is meant to be very steady with the focus of choosing a workout option and scaling that allows for a good amount of volume to be attained without long rest periods. The Muscle-Ups are at a volume where we should see this done in 2 sets or less with the rep scheme of 6, 4-2, or 3-3. We will then move into a short bout on the bike, before tackling a moderate amount of dubs to finish off each set. Start at a smart conservative pace and maintain for the duration.
P1 Strength: Superset
Same as below for sets and reps
*Double KB Deadlift or Hex Bar Deadlift
*Double DB Push Press
Increasing weight each set
*After each deadlift set:
:20 Hollow Hold
*After each Push Press set:
:20 HS Hold or DB OH Hold
15:00 minute EMOM, Alternating Movements
minute 1: Deadlift
minute 2: Push Press
minute 3: Rest
Percentages & Reps
1 x 5 @ 70%
1 x 4 @ 75%
1 x 3 @ 80%
1 x 2 @ 85%
1 x 1 @ 90%
10:00 minute AMRAP
8 Handstand Push-Ups
14 Alternating Dumbbell Snatches 50/35lb
50ft DB OH Walking Lunge (25L/25R)
WOD THOUGHTS: This workout is a shorter one with the goal of trying to push the pace from the onset. Attack the handstand push-ups in 2 sets or less, strive to go unbroken on the Dumbbell Snatch and push the pace on the lunges, going unbroken each set. The goal is to keep each round consistent across at 2:30 or faster / round.
21 Wall Balls, 20/14lb, 10/9ft
15 Toe to Bar
9 Line Facing Burpees
1:00 Rest between rounds
Rest 3:00 minutes after final round
40 Wall Balls 20/14lb, 10/9ft
30 Toe to Bar
20 Line Facing Burpees
Score: Total Time Including Rest
Time Cap: 25:00
WOD THOUGHTS: The focus today is to treat the entire workout like a chipper from the get go and break movements a little earlier than would initially be done if it were just the 3 rounds for time. Save the grip, midline, and legs for the second part in order to tackle it with the same vigor and intensity as we did in the first 3 rounds of this workout. Expect the last 30 Toe to Bar to be a challenge, so think about breaking into sets of 5-7 with quick rests to be able to push the pace and intensity on the last 20 lines facing burpees.
Every 10:00 minutes, 4 Sets
40/30 Calorie Echo Bike
20 Single Dumbbell Box Step-Overs 24/20”, 50/35lb
20/15 Calorie Echo Bike
200ft Dual Kettlebell Farmers Carry 70/53lb
WOD THOUGHTS: Approach this workout as a continuous 40-minute challenge, rather than separate intervals. Your mindset going into this is crucial for pacing and strategy. Our goal is to maintain consistency throughout the entire duration.
A key tip: aim to use nasal-only breathing for as many minutes as you can. It might sound simple, but it’s a powerful technique. Keep bringing your focus back to your breath and your internal dialogue throughout this longer, grindy-style workout.
So, let’s embrace the full 40 minutes with determination and focus on staying steady. This workout is about the endurance and mental strength you bring to the table. Stay in the zone and conquer it!
DB Front Squat or Goblet Squat
300ft Sled Drag
50 Banded OH Crunches
Strength: Front Squat
Every 2:00 x 4 Rounds
3 Front Squats,
Starting @ 75% and building to a heavy triple for the day.
Every 2:00 x 4 Rounds
Set 1: 5 Back Squats at 75% of Heavy Front Squat Triple
Set 2: 5 Back Squats at 80% of Heavy Front Squat Triple
Set 3: 5 Back Squats at 85% of Heavy Front Squat Triple
Set 4: 5 Back Squats at 90% of Heavy Front Squat Triple
Dumbbell Burpee Clusters 50/35lb
WOD THOUGHTS: We have a grinder style Fran today with the goal of moving more at a constant steady pace at the beginning then working to increase the pace as we get into the later rounds of this couplet. The Dumbbell Burpee Cluster is a full body blaster of a movement that will jack up the heart rate, but coupling this with Strict Pull-Ups with slow you down a bit and force you to rest a little more between reps and sets. Once we hit the 9s, begin to increase the pace and move quicker on the Dumbbells as the need for rest on the pul-ups will also decrease when we hit those final 3 sets.
Snatch Technique Work
Every 90 seconds, 6 Sets
3 Hang Muscle Snatch + 3 Tng Power Snatch
3 Lateral Box Jump Overs 24/20”
*start at 40% of power snatch and build as needed throughout
3 Rounds for Time, In teams of 3 as a waterfall
25 Power Snatch 75/55lb
25 Box Jump Overs 24/20”
WOD THOUGHTS: Flow: Partner one will begin on the rower as partners 2 and 3 wait to start the workout, once partner 1 is done with the row, partner 2 can proceed on the row, where partner 1 will start the Power Snatch and Partner 3 will wait until partner 2 is done with the row. Once partner 2 is done with the row, partner 3 will start and partner 2 can start on the Power Snatch, assuming Partner 1 is off the bar and onto the Box Jump Overs, continue this format until all three members of the team are finished with the 3 rounds.
20:00 minute EMOM, Alternating movements
Minute 1: 5R/5L KB OH Standing to Kneeling (53/35)
Minute 2: 12 Dual Dumbbell Bench Press 50/35lb
Minute 3: 15 V-Ups
Minute 4: Max Hanging Strict Weighted Knee Raises 25/15lb
Minute 5: Rest
WOD THOUGHTS: We should target specific goals for each movement today and hit that target number throughout the 20:00 minute EMOM. If the weight on the Dumbbell Bench Press is too heavy or too light we can adjust loads to make sure that the loads are done unbroken while still challenging us.
Weekly Programming Focus: We’re entering Week 5 of the PRVN Affiliate Chimera Cycle. As we approach the final stages of our building phase, it’s important to keep focused on our goals while preparing for the CrossFit Open.
This week, we’re revisiting our Deadlift Progression early in the week, pairing it in a strength superset with the Push Press in a fun EMOM style format.
On Friday, our focus shifts to our Squat strength progression, culminating in a heavy 3 reps Front Squat. We’ll follow this up with Back Squat sets calculated as a percentage of your 3 rep Front Squat max, effectively using drop sets to enhance our strength training.
This week’s technical skill work includes Ring Muscle-Up progressions on Monday and a high volume Toe to Bar session on Wednesday. While we’ve been emphasizing Chest to Bar Pull-Ups, we’ll shift gears a bit this Friday, focusing on volume with Strict Pull-Ups. However, for those on the Competitor track, Chest to Bar Pull-Ups will still be in play.
Conditioning is a major focus this week, with Monday, Wednesday, and Thursday featuring longer workouts, each over 18 minutes. These sessions are designed to bolster our aerobic conditioning and overall muscular stamina.
We will then enter the weekend with a fun new style team workout called “Rabbit Run”, where the goal for the workout is to create some real intensity as athletes will feel like they are being chased the entirety of the workout. Normally a waterfall style workout places your fittest person at the front in order to not be caught, but this style workout should have your fittest athletes start last because they will have the highest likelihood of being caught on this workout. Then Sunday, we get into a great bodybuilding style EMOM with the goal of building up the midline and adding in some extra work for our Dumbbell Bench Press.
This week is a comprehensive mix of movement patterns, time domains, workout styles, and strength progressions. As we are in the crucial final two weeks of the build phase leading up to the CrossFit Open, remember to prioritize your well-being. Balance intensity with adequate rest and recovery.