Monday
P1 Strength
Double KB Front Rack Squat
Every 2:00 for 8:00
2 Reps x2 Sets
5 Reps @ 75%
8 Reps @ 65%
15 Banded Face Pulls
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Strength
Back Squat
Every 2:00 for 8:00
2 Reps @ 80% x 2 Sets
5 Reps @ 75%
8 Reps @ 65%
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10:00 AMRAP
10 Dual DB Power Cleans 50/35#
50ft Dual DB Front Rack Lunges 50/35#
3-4-5-6-7 Wall Walk
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Daily Focus: Today, we are getting into some strength work with our Back Squats and specifically putting this a week out from our CrossFit Total to ensure things are primed, our CNS is staying hot, while also allowing the body to recover. The percentages and reps should allow for optimal recovery and speed on the barbell. We will then move into a triplet where we have some DB Power Cleans, Lunges, and Wall Walks. The goal with this is to focus on a full body combo that will add some accessory work for the legs and midline specifically.
Tuesday
P1 Strength
Double KB Strict Press
Every 2:00 for 8:00
2 Reps x2 Sets
5 Reps @ 75%
8 Reps @ 65%
15 Banded Tricep Extensions
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Strict Press
Every 2:00 for 8:00
2 Reps @ 80% x 2 Sets
5 Reps @ 75%
8 Reps @ 65%
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12:00 EMOM
min 1: 5-7 Strict Def Handstand Push-Ups 3/1.5’’
min 2: 8 Burpee Pull-Ups
min 3: 10 Strict Knee to Elbow
min 4: 10 Push-Up Renegade Row 50/35#
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Daily Focus: Today’s focus is on the upper body and tapping into some strength, strength endurance and muscular stamina. We will be starting off the day with the same style variation for the deload week on our Strict Press as we hit yesterday on the Back Squat. We will then move into an EMOM that is centered around strength endurance and tapping into some different movements we haven’t hit lately. This will help to tighten things up for the body and keep the intensity lower on a deload week.
Wednesday
P1 Strength
DB Snatch + Front Rack Squat
10:00 EMOM
2 Reps Each Side
:15 Side Plank (alt sides each min)
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Strength
Snatch
10:00 EMOM
1 Rep @ 70-80% *no higher than 80%
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For Time
25-20-15-10-5
Power Snatch 75/55#
Wall Balls 20/14#
Time Cap: 15:00
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Daily Focus: The focus today is definitely on the Snatch and reinforcing good form at loads that we know we can hit well that are also at a weight that gives great feedback if we are out of position. When loads are too high we sometimes need to make compensations, when weights are too low they don’t give as much feedback when we do make those compensations, so finding loads that hit in that 70-80% are a great sweet spot for dialing in form the week before retesting our max. The conditioning piece today is focused on barbell cycling and conditioning with some added leg fatigue with the combination of the Wall Ball. With 75 reps of each here today, we will see those quads light up a bit on the last few rounds.
Thursday
3 Rounds For Time
500/425m Row
400m Run
100ft/100ft Single Arm KB OH Carry 53/35#
500/425m Row
400m Run
100ft Sandbag Carry 150/100#
1:00 Wall Sit
Time Cap: 40:00
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Post WOD Strength if time allows
3 Sets
8 Dual DB Frontal Raise
8 Dual DB Lateral Raises
16 KB Gorilla Rows (8/8)
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Daily Focus: Today, we are tackling a long aerobic capacity and midline stability workout. We are adding in some traditional cardio, along with carries in order to keep things feeling good, work on global tension and teach our body how better to utilize the transverse abdominis (internal weight belt). Think about steady state zone 2 cardio the entire workout. Don’t push on any exercise, just focus on being smooth and keeping the body tight throughout.
Friday
P1 Strength
Double DB Clean and Jerk
Every 90sec, 10 Sets
2 Reps
10 Paloff Press (each side)
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Strength
Clean and Jerk
Every 90sec, 10 Sets
1 Rep @ 70-80% *no higher than 80%
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10 Rounds for Time
7 Thrusters 95/65
5 Bar Facing Burpees
30 Double Unders
Time Cap: 15:00
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Daily Focus: We are building into 10 singles in the range of 70-80% to keep the central nervous system firing, while allowing everything to recover before going into our test week next week. We will then be getting into a classic CrossFit triplet with Thrusters, Bar Facing Burpees, and Double Unders. This workout has a similar feel to the Open Workout 17.5 back in the day. Stay fast and stay smooth!
Saturday
Strength
Weighted Pull-Up (10-12 min)
1RM
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Hero WOD
“Dobogai”
7 rounds for time
8 Ring Muscle-Ups
22m (75ft) Farmers Carry, 50/35#
*w/ Partner,
Partners will split the Ring Muscle-Ups and
each do 22m/75ft Farmers Carry
Time Cap: 20:00
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Daily Focus: We are focused on pulling strength today, and even more specifically the grip. We will be starting things off with a 1RM Weighted Pull-Up today. This is a great benchmark that can be really fun for athletes of all levels to see. We can choose a weight as little as 1lb and sky’s the limit on load for what we can get on our top athletes. If you are still developing your first pull-up let’s choose the lightest possible band you can get one rep on and hit that for 8-10 reps. We will then get into a very grip intensive workout with the partner version of “Dobogai”. The goal with this one is to have about 30sec work to 30sec rest. Each partner will do the 22m Farmers Carry, but then the partners will split the reps on the Ring Muscle-Ups. If you choose to do this solo, they should be able to hit the Ring Muscle-Ups in 3 Sets or less every single round.
Sunday
Strength
Every 3:00 for 9:00
10 Dumbbell Bench Press
10 Bent Over Rows
:30sec Freestanding Handstand Hold/Drill
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12:00 EMOM
min 1: 14/10 Cal Echo Bike
min 2: 25-50ft Handstand Walk
min 3: 10-15 Toe to Bar
min 4: 10-15 Box Jump Overs 24/20”
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Daily Focus: The focus today is on gymnastics skills under fatigue. We are combining the Toe to Bar and Handstand Walks with the Bike and Box Jump Over to get the heart rate up on each round. We are also starting off the day with some hypertrophy strength work for the upper body to get the system moving and get a little pump in.