*weekly programming focus overview at the bottom*
Monday
P1 Strength
*same as strength, but with 2 dumbbells*
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Strength
Clean and Jerk Complex
Every 2:00 minutes, 6 Sets
Power Clean + Thruster + Front Squat + Split Jerk
Rest 10 seconds
2 Pause Clean High Pulls or Segmented Clean Deadlift
*Pause is above the knee
60-75% of Limiter
—
7 Rounds for Time
7 Power Cleans
7 Thrusters
7 Bar Facing Burpees
Load: 95/65lb
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WOD THOUGHTS: Stimulus: Barbell Cycling / Anaerobic
Focus is on barbell cycling efficiency and maintaining smooth reps while moving fast.
Primary Objective: Stay unbroken on each set
Secondary Objective: Fastest overall time achieved
Tuesday
“Jerry”
For Time
1 mile Run
2,000 meter Row
1 mile Run
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WOD THOUGHT: Primary Objective: Run pace, holding 5k pace
Secondary Objective: Row Pace, holding 5k +4sec/500m
Stimulus: Aerobic Capacity Work / V02 Max + Threshold Mix
RPE: 8/10
The goal is to push the runs here and then settle on the rower to manage fatigue in order to hit the run on the back half of this workout!
Wednesday
Strength
Pause Back Squat (21×1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-65% of Front Squat Across
—
4x 3:30 AMRAP
16 Dual DB Bench Press 50/35#
12 Toe to Bar
18 Wall Balls 20/14#
Max Strict Pull-Ups in Remaining Time
*this is a 14:00 Running clock
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WOD THOUGHTS: We are hitting a fun little combo of movements that will create some interference while also improving strength and stamina throughout the shoulders, lats, and midline. The wall balls will be a challenge, but the goal should be to finish these in two sets or less.
Thursday
“Diane”
For Time:
21-15-9
Deadlifts 225/155#
Handstand Push-Ups
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WOD THOUGHTS: Primary Objective: Best overall time
Secondary Objective: Finish each set of deadlifts and handstand pushups in 2 sets or less
Stimulus: Anaerobic / Sprint
Friday
P1 Strength
DB Snatch Complex
Every 2:00 minutes, 6 Sets
DB Power Snatch + DB Snatch Balance
Rest 20 seconds
DB Power or Squat Snatch
*Snatch Complex completed on each arm
—
Strength
Snatch Complex
Every 2:00 minutes, 6 Sets
Power Snatch + Snatch Balance
Rest 20 seconds
Squat Snatch
—
12:00 AMRAP
3 Bar Muscle-Ups
5 Squat Snatch 135/95#
7 Bar Facing Burpees
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WOD THOUGHTS: Focus today is on staying with quick transitions and trying to make these movements feel as smooth and consistent as possible. The Squat Snatch reps should be done as singles and we want to get athletes to find a rhythm and a breath while working on those quick singles. The burpees are meant to be short and quick, but if athletes hit them too hard it will lead to a slow transition between the burpees and the bar muscle-ups. These pieces are where we really fine tune where we are at with our athletes and teach them about pacing and consistency with form.
Saturday
In Teams of 3 for Time
3000m Echo Bike
15 Rope Climbs
2000m Row
12 Rope Climbs
1000m Ski
9 Rope Climbs
Sub 1000m Run Together for Ski if no ski’s or can’t make it work
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WOD THOUGHTS: During the monostructural pieces one partner must be holding dual kb front rack. This means that one partner is working, one partner is holding the front rack, and one partner is resting. Once off the mono work you will move to complete 15 rope climbs as a group. The work can be split up as desired by the team.
Primary Objective: Push the cadence on the Rope Climbs and see if there is never a moment
Secondary Objective: Complete machines as fast as possible
Sunday
P1 Strength
*single DB push jerk*
5 Reps each side
4 Reps each side
3 Reps each side
—
Strength
Push Jerk
Every 4:00 minutes, 3 Sets
7 Reps @ 60%
5 Reps @ 65%
3 Reps @ 70%
% of Push Jerk
Increase weight each set
Rest: only as long as it takes to adjust loads
—
“Annie”
For Time
50-40-30-20-10
Double-Unders
Sit-Ups
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WOD THOUGHTS: Testing out a classic CrossFit Benchmark with the focus on midline conditioning and stamina. Try to stay unbroken and keep pushing the pace here.
Primary Objective: Fastest overall result
Secondary Objective: Unbroken Double Unders
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Weekly Programming Focus: Weekly Focus: This week is the first week of our transition phase and our focus will be “Benchmarks and Repeats!” Get ready for the fun as the mix will build in some energy to the gym, get athletes hitting new PR’s on workouts and having fun testing themselves against their previous best. The goal is to deload a bit here, so we are reducing prescribed percentages and reducing total volume. You will see we still have some challenging workouts, but overall soreness and fatigue should be minimized with the style and structure of the week.