*weekly programming focus overview at the bottom*
Monday
P1 Strength
Every 2:00 minutes, 2 sets:
6 Alt DB Snatch
:40 Weighted Wall Sit
Every 90 seconds, 3 sets:
4 Alt DB Snatch
:20 Hanging Knee Tuck Hold
Every 60 seconds, 4 sets:
2 Alt DB Snatch
:15 HS Hold
—
Strength
Every 2:00 minutes, 2 sets:
5 Snatches @ 75% of 1rm
Every 90 seconds, 3 sets:
3 Snatches @ 80% of 1rm
Every 60 seconds, 4 sets:
1 Snatch @ 85% of 1rm
—
3 Sets:
3:00 minute AMRAP
3 Wall Walks
5 Burpee Box Jump Overs 24/20″
7 Toe to Bar
Rest 2:00 minutes between sets
—
WOD THOUGHTS: We are looking to keep the Wall Walks fast today and have those be the focus of cycling right back into the next rep rather than grinding through them. We should move right to the burpee box jump overs with the goal of staying low and close to the box. We will then jump up and tackle a quick set of 7 on toe to bar that should be done unbroken or in a quick 2 sets.
Tuesday
P1 Strength
Double DB Strict Press
Every 3:00 minutes, 5 sets
3 Strict Press
2 Strict Press
1 Strict Press
*Increase weight each set
8/8 Dual KB Front Rack Bulgarian Split Squats
8 Parallette or Plate Deficit Push-Ups
—
Strength
Strict Press
Every 3:00 minutes, 5 sets,
3 Strict Press @ 80%
2 Strict Press @ 85%
1 Strict Press @ 87-90%
*Holding the above % throughout the entire piece. All reps completed in the 3 mins
—
7 Rounds for Time
7 Hang Power Clean
7 Thrusters
7 Shoulder to Overhead
Load: 95/65lb
—
WOD THOUGHTS: Focus is on movement mechanics and maintaining quality reps with the uptick in cycle rate for these movements. Time cap 15:00
Wednesday
P1 Strength
Double KB Deadlift
Every 2:00 Minutes, 6 Sets
7 Reps
6 Reps x2 Sets
5 Reps x2 Sets
3 Reps
*Increase weight by feel
*Alternating movements every 2 mins
10/10 Single Arm DB Bent Over Rows
10 Dual DB Zottman Curls
—
Strength
Deadlift
Every 2:00 Minutes, 6 Sets
7 @ 70%
6 @ 75% x 2 Sets
5 @ 82% x 2 Sets
3 @ 87%
—
Every 75 seconds until failure
10 Deadlifts, 225/155lb
8* Chest To Bar Pull-Ups
*C2B reps increase by 2 each set
Cap: 8 rounds
—
WOD THOUGHT: The focus today is working smooth clean reps on the Deadlifts and being able to jump up right away and hit quick sets on the Chest to Bar. We are assuming the deadlifts will be unbroken or a quick 5 + 5 to save the grip. For the chest to bar we are looking for sets of 5+ linked reps on the bar with little to no rest time before jumping right back up and hitting your next set.
Thursday
Every 10:00 Minutes, 3 Sets
600ft (12 x 25/25ft) Shuttle Run
40/28 Cal Echo or 45/33 Cal Assault Bike
400ft (8 x 25/25ft) Shuttle Run
20/14 Cal Echo or 22/16 Cal Assault Bike
200ft (4 x 25/25ft) Shuttle Run
—
WOD THOUGHTS: Focus is to push the run pace at around 5k pace for the 800m and at sub 2k pace for the second run. Manage effort on the bike to allow you to hit the desired paces.
Friday
P1 Strength
Double KB Front Rack Squat + Single KB Goblet Squat
Every 3:00 for 12:00
4 Sets, 2+4
:20 Hollow Hold into 10 Hollow Rocks
Max Bar Hang
—
Strength
Front Squat + Back Squat
Every 3:00 for 12:00
4 Sets, 2+4 @ 85% of Front Squat
—
For Time
70/55 Cal Row
50 Goblet Squat 53/35lb
30 Handstand Push-Ups
50/40 Cal Row
30 Goblet Squat 53/35lb
10 Strict Handstand Push-Ups
—
Daily Focus: Treat this like and open workout and make sure to hit the points of performance on the goblet squat as well as keep hands in a box and look for full extension at the top of the handstand pushup.
Saturday
Bar Muscle Up Progression Work
—
Partner Workout
20:00 AMRAP with partner
40 Dumbbell Facing Burpees
20 Bar Muscle-Ups
40 Alt DB Snatch 50/35lb
20 Weighted Strict Pull-Ups 50/35lb
40 Medball Weighted Sit-Ups
*Partition work with partner as desired
—
WOD THOUGHTS: Gymnastics Focus + Midline Stamina
Focus today will be on the pulling gymnastics work and building into quality sets on the bar muscle-Up or burpee bar chest to bar as the primary scale for the day. For the weighted strict pull-ups hold the dumbbell between your feet or thighs and work for sets of 3-5 at a time. Goal 2+ rounds.
Sunday
For Time
15 Dumbbell Bench Press
100ft (4 x 25ft) Farmers Carry Lunges
Rest 1:00 minutes
15 Dumbbell Bench Press
100ft (4 x 25ft) Front Rack Lunges
Rest 1:00 minute
15 Dumbbell Bench Press
100ft (4 x 25ft) Mixed Front Rack + Overhead Lunges
Rest 2:00 minutes
10 Dumbbell Bench Press
50ft (2 x 25ft) Farmers Carry Lunges
Rest 1:00 minutes
10 Dumbbell Bench Press
50ft (2 x 25ft) Front Rack Lunges
Rest 1:00 minute
10 Dumbbell Bench Press
50ft (2 x 25ft) Mixed Front Rack + Overhead Lunges
Load: 50/35lb
—
WOD THOUGHTS: Muscular Stamina / Position Work and Movement Acquisition.
Primary Focus: Clean movement and unbroken bench press + unbroken 25ft segments on the lunge.
Weekly Programming Focus: We are one week away from The CrossFit Open. This means we are putting the final cherry on top of our fitness before leading into the Open Weeks. With this being said and depending on where each athlete is along their journey, they may find that the stimulus of the Open helped them kick things up a notch and they see their fitness improve even more going through the Open. For those that have been with us through the entire Open Base Cycle and Open Prep Cycle, we should be feeling like things are primed and ready to go, as well as they may be ready to dial things back a bit going into the Open Weeks in order to feel fully fresh and ready to tackle the Open during this phase. Again, this is something to talk to with each athlete going through the Open and find out what their specific goals are. Some just want to do the Open and have fun along the way. Some want to peak for the Open, so may want to rest and focus on recovery going into each workout. And some don’t really want to have anything to do with the Open and might choose to hit every other day of the week rather than the Open. Now going forward into the next week, we will write out most key points and specifics going into the week, however we will leave Friday open with an (optional / additional) workout for those that may do the Open on Saturday, while leaving room for that to be the scheduled programmed Workout of the Day.