*weekly programming focus overview at the bottom*
Monday
20:00 EMOM
Min 1: 50 Double Unders
Min 2: 12 Power Snatches
Min 3: 12 Strict Handstand Push Ups
Min 4: 15/11 Cal Echo
Min 5: Rest
Loads: (Power Snatches)
Rd 1: 75/55lb
Rd 2: 95/65lb
Rd 3: 115/75lb
Rd 4: 135/95lb
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WOD THOUGHTS: Primary Objective: Complete each movement with 10 seconds to spare, expect for the final round of snatches.
Secondary Objective: Push the pace on the echo, complete at near to max effort each round.
This session is touching on some barbell cycling work at varying weights, which will allow some practice of light tng reps while working into more moderate weights for quick singles.
Tuesday
P1 Strength
Back Squat
Take 15:00 to Build to a 1rm for the day
*Between Sets:
100ft Reverse Sled Drag
10 DB Bent Over Reverse Fly
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Strength
Back Squat
Take 15:00 to Build to a 1RM for the day
—
6:00 AMRAP
10 Alternating Pistols
10 Deficit DB Push-Ups
10/8 Strict Pull Ups
Rest 3:00 minutes
6:00 AMRAP
10 Dual Dumbbell Front Squats, 50/35lb
10 Lateral Burpees Over DB’s
10 Pull-Ups
—
WOD THOUGHTS: We are looking to get into a nice little dose of intensity here with two triplets of 6:00 with a work to rest ratio of 2:1. The first 6:00 AMRAP should move a little slower as the movements are strict bodyweight movements before tackling the second triplet with dynamic and powerful movements that are meant to be done with a little more intensity
Wednesday
P1 Strength
Every 2:00 minutes, 4 sets, complete the following:
5 Double DB Push Press
– rest 20 seconds –
2 Double DB Push Jerk
—
Strength
Every 2:00 minutes, 4 sets, complete the following:
5 Push Jerks
– rest 20 seconds –
2 Split Jerks
—
12:00 AMRAP
1 Round of “DT”
15/12 Cal Row
2 Rounds of “DT”
15/12 Cal Row
3 Rounds of “DT”
15/12 Cal Row
And so on…
Load: 155/105lb
—
WOD THOUGHT: 1 Round of “DT” = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerk
Goal: Through 3 Rounds of DT and into the row or 4 rounds of DT
Score is Total Reps: *Each round of “DT” is 27 reps.
Primary Focus: The Barbell, clean consistent reps and cycling patterns.
Secondary Focus: Maintain the row @ 5k pace
Thursday
Gymnastics Skill Focus
Rope Climb Focus
And/or Toes To Bar Focus
—
16:00 EMOM
min 1: 50ft Dual KB Front Rack Lunges
min 2: 12 Toe to Bar
min 3: 50/50ft KB Crossbody High Low Carry
min 4: Max Rope Climbs
Load 53/35lb
—
WOD THOUGHTS: The Dual KB Front Rack Walking Lunges should take around 40 seconds to complete before moving to the Toe to Bar. We will then tackle the high/low carry with the focus on the obliques and stability through the shoulders. For the final minute of the EMOM, challenge yourself to stay close to the rope pushing for 3+ reps each round.
Primary Objective: Achieve 3+ Rope Climbs in Minute
Secondary Objective: Unbroken Toe to Bar Reps
Friday
Rowing “Kelly” CrossFit Benchmark
5 Rounds For Time
400m Row
30 Box Jumps (24/20 in)
30 Wall Ball Shots (20/14lb), 10/9ft Target
—
WOD THOUGHTS: Stimulus: CrossFit Benchmark / Muscular Stamina
Primary Objective: Complete each round in sub 6:00
Secondary Objective: Choose a movement to focus on and attack there. Is your running a limiter, if so lets plan to focus on pushing the run and then using the first few box jumps to settle back into a pace. If Box Jumps are a limiter, perhaps we slow the run down and focus to finish box jumps in under 75sec. If Wall Balls are always a limiter, look to go unbroken and then modify pace on the rest of the workout to accommodate the focus.
Saturday
Partner WOD
For Time w/Partner
200 Double Unders
20 Alternating Wall Walks (total)
60/40 Cal Row
100 American KBS 53/35lb
60/40 Cal Bike
20 Alternating Wall Walks (total)
200 Double Unders
**Notes**
Wall Walks = Must be alternating for 20 total
—
WOD THOUGHTS: Focus: Partner workout, looking for work to rest ratio of 1
1:1. We are looking to get athletes moving quickly and efficiently through this chipper with big sets on everything except for the wall walks as those are dictated to be alternating reps with your partner.
Stimulus: Muscular Endurance / Stamina / Shoulder Burn
Primary Objective: Complete the Wall Walks in under 3:00 and KBS in under 5 sets
Secondary Objective: 50 Double Unders unbroken sets
Sunday
Strength
Bench Press
12:00 Clock
4 Sets, Superset
10 Dual Dumbbell Bench Press
Straight into
10 Tempo Parallette Push-Ups
—
Every 4:00 for 16:00
20 Renegade Row 50/35lb
100ft Sandbag Carry *Heavy / Unbroken
100ft Sled Push *Moderate / Fast
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WOD THOUGHTS: The focus today is on strength conditioning with an emphasis on midline / lower back strength work. We are targeting the muscles of the spine by working on some anti-rotational work with the renegade row and Sandbag work while also incorporating some good grunt style conditioning as well.
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Weekly Programming Focus: We are now in the Final Week of this cycle. These last two weeks we have placed in some tests to give us good benchmarks before moving into the next cycle but have for the most part left the overall testing phase to the Open. We wanted to do it this way because the Open is our ultimate benchmark for CrossFit and the entire CrossFit year focuses on getting ready for the Open and what type of shape we are in yearly at this time. We are looking to continually build a well-rounded fitness program that will be showcased by the diverse tests that the Open shows. This week we are, however, adding in two tests that we really like as we move into the next phase. The first will be a 1RM Back Squat and the second will be the classic CrossFit Benchmark “Kelly”. We will be adding another Classic CrossFit Benchmark next week in our transition phase before tackling our new cycle, the Power Cycle. We will have a total writeup on that cycle coming early next week. A note that our Power Cycle will include some fun speed/dynamic focused strength days and also include our “Murph” prep as well. This means that next week’s Benchmark test will include some bodyweight muscular stamina work.