*weekly programming focus overview at the bottom*
Monday
Every 15:00 minutes, 2 Sets, Complete the following:
40 V-Ups
30 American Kettlebell Swings 53/35lb
20 Burpees to Bar
10 Bar Muscle-Ups
20 Burpees to Bar
30 American Kettlebell Swings 53/35lb
40 V-Ups
—
WOD THOUGHTS: Primary Objective: Complete each set under 12 minutes. Rest will be minimal through this workout. Approach it with the mindset of two rounds For Time, this way you can still give a good effort each set but not put yourself in a deficit for the upcoming second set. We’re really curious to see you guys push the back end movements after the Rope Climbs so be sure to pace the first half correctly to have that extra kick at the end
Tuesday
P1 Strength
*same as below, but with double or single KB*
—
Strength
Take 12:00 minutes to hit a 3RM Back Squat
Then Complete Drop Sets in Next 8 minutes
1 x 3 @ 92% of your 3rm from above
1 x 4 @ 87% of your 3rm from above
1 x 5 @ 85% of your 3rm from above
Rest as needed between sets
—
For Time
15 Strict Handstand Push-Ups
20 Goblet Alternating Step-Ups 20”
10 Strict Handstand Push-Ups
20 Goblet Alternating Step-Ups 20”
15 Ring Dips
20 Goblet Squats
10 Ring Dips
20 Goblet Squats
Load: 53/35lb
—
WOD THOUGHT: The goal here is to work on upper and lower body pressing. The combo of having to hold a goblet position with the kettlebell while doing strict pressing movements will definitely slow the reps down so keep that in mind when building out a strategy here.
Primary Objective: Complete the upper body pressing movements in 2 sets or less
Secondary Objective: Remain unbroken on the leg movements
Wednesday
P1 Strength
1 Weighted Strict Pull Up, 1 Eccentric Pull Up, or 1 Pull Up with the lightest band
—
Strength
1 Weighted Strict Pull Up
—
For Time:
1500/1250m Row
Into:
10 Rounds,
100ft Farmers Carry (70/53lb x 2)
10 Pull-Ups
—
WOD THOUGHTS: Primary Objective: Pull-Ups
Secondary Objective: Holding sub 1:15 per round
Goal on the Rower is to hold 5k Race Pace
Thursday
P1 Strength
Shoulder to Overhead Strength
10 minute EMOM:
1 DB Power Clean + 2 DB Push Press + 2 DB Push Jerk (complete complex on each arm each minute)
—
Strength
Shoulder to Overhead Strength
10 minute EMOM:
1 Power Clean + 3 Push Press + 2 Push Jerks
—
4 Sets
2:00 AMRAP
18/13 Cal Echo Bike
Max Thrusters in Remaining Time:
Set 1: 95/65lb
Set 2: 115/75lb
Set 3: 135/95lb
Set 4: 155/105lb
Rest 1:00 minute between sets
—
WOD THOUGHTS: Primary Objective: Minimums for Reps (Set 1: 10 Reps, set 2: 7 Reps, set 3: 5 Reps, Set 4: 3 Reps)
Secondary Objective: Complete 5+ Reps on Final Bar
Focus is on barbell conditioning and pushing the pace on the bike. The bike will take some push out of the legs so have that in mind before you pick up the barbell.
Friday
P1 Strength
Take 18:00 minutes to Work up to a 1RM Double KB Deadlift
*Between working sets:
1:00 Max Weighted Wall Sit
—
Strength
Take 18:00 minutes to Work up to a 1RM Deadlift
—
9:00 minute AMRAP
9 Toe to Bar
6 Deadlifts 115/75lb
3 Snatches 115/75lb
—
WOD THOUGHTS: Primary Objective: Best overall result… break accordingly to produce best result
Secondary Objective: Unbroken throughout
Based on the objectives, the first goal would be to break as needed in order to get the best possible result, but we also can challenge you to try to see if you can remain unbroken and whether that would be the best possible result given the style of workout.
Saturday
Skill EMOM
6:00 Minute EMOM
Min 1: 3-5 Burpee Bar Pull-Overs
Min 2: 6-9 Ice Cream Makers
Min 3: Max Effort Freestanding Handstand (Accumulated)
1 second = 1 rep
Min 4: Rest
—
4 Rounds for Time
400m Run
50 Air Squats
—
WOD THOUGHTS: From the Vault: Chris Spealler 8:34 and Zac Pine 9:33 on today’s WOD
*Old School CrossFit WOD
First programmed on the main site September 7th, 2009
Time Domain: 9:00-13:00
Time Cap: 15:00 minutes
Stimulus: V02 Max / Lower Body Muscular Stamina
RPE: 9/10, Looking to Push Intensity
Primary Objective: Complete each round in under 3:00 minutes
Sunday
Turkish Get-Up Strength Ladder
12 @ 35/18lb
10 @ 44/26lb
8 @ 53/35lb
6 @ 62/44lb
4 Reps @ 70/53lb
Time Domain: 13:00-18:00
Time Cap: 20:00 minutes
—
Every 2:00 minutes, 5 Sets
27 Double Unders
9 Dual Dumbbell Hang Clean and Jerk 50/35lb
9/7 Deficit Dumbbell Push-Ups
—
WOD THOUGHTS: We are adding on a little burner here with the goal of building some intensity to the day and playing with dumbbell conditioning. The addition of the deficit push-up after the volume squats and pulling accessories should have us feeling good going into our final taper towards “Murph”
Primary Objective: Finish each set in 75 seconds or less
—
Weekly Programming Focus: We are finally at Week 8 of the Power Cycle and with that we are hitting our final tests. Last week we tackled our 3RM Strict Press and this week we are going into the 3RM Back Squat and 1RM Deadlift. The big 3 lifts was the focus for the Power Cycle in order to build some base strength before heading into our hybrid cycle that will be centered around cluster sets and have a little more of a squat bias, specifically the Front Squat. We of course will keep a wide range of strength movements in there and will have a full comprehensive writeup of the next cycle shortly. As for now, we have Week 8 to finish off this cycle and then two transition weeks with a fun mix of benchmark workouts and an even more varied approach to the weekly structure.