1) 4 rounds:
:30 hs hold
Rest :60
:20 max rep shoulder taps
Rest :60
2) For time:
800m run
400m farmers carry
400m run
200m farmers carry
3) Scaled: 3x30 hollow rocks
Rx: 3x40 hollow rocks
Rx+: 3x8 strict toes to bar with 6 sec descend on each rep (toes pointed and knees straight)
1) Clean and Jerk 1rm
Using as a baseline for clean and jerk training this cycle
2) AMRAP 10:
10 power cleans (135/95) (rx+ 185/125)
10 burpee box jump overs
1) Goat Work
Take 10-15min to work on a skill or lift you need to work on.
2) Every 3:00 for 6 sets:
200m run
2 laps (rig to rig)Farmers carry
14 V-Ups
**scale back carry length or V-up reps if not finishing by 2:30
**score is slowest round
3) ROMWOD!
1) Partner DT
10 rounds:
12 deadlifts (155/105)
9 hang power cleans
6 push jerks
Partners alternate rounds. You must complete one full round before switching partners.
2) 3 Rounds:
15 Barbell Reverse Curls
8-10 Incline DB Curls
12-15 DB skull crushers
1) Bench Press 3x5
2) EMOM 15:
Min 1: Max cal ass bike
Min 2: Max HSPU*
Min 3: Rest Score is total cals + reps
*The goal of the HSPU is not to burn out on the first set, it's to accumulate the most HSPUs over the 5 sets. This will help with big sets in the open where in the past you may need to get 50+ total reps
1) CrossFit Games Open 15.3
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
2) 3 Rounds:
5-10 GHRs
10 Yates row
10 YTWs
1) AMRAP 12:
10 db box step overs (44/30) (rx+53/35) + 2 laps sprint
10 db box step overs + 4 laps sprint
10 db box step overs + 6 laps sprint
10 db box step overs + 8 laps sprint
10 db box step overs + 10 laps sprint....
2) 4 sets:
10/10 Lying side raises
15 hollow rocks
15 superman rocks
3) ROMWOD !
1) Back Squat 1rm
2) AMRAP 10:
200m row
10 burpees over rower
15 t2b
1a) Squat Snatch - Build to 90%+ for a single
1b) Snatch + 2 Paused OHS (5 sec)
2 sets @ 75% 1rm snatch
2) AMRAP 4x3
15 power snatch (75/55)
15 box jumps
15 push ups
*rest 2:00 btwn sets. continue where you left off*
1) Goat Work
Take 10-15min to work on a skill or lift you need to work on.
2) 21-15-9
goblet squats (53/35)
kb swings
*400m run after each set
3) ROMWOD
1) AMRAP 8:
(you do a round, I do a round)
8 power snatches (95/65) (rx+135/95)
8 back rack lunges
Rest 2:00
AMRAP 8:
(you do a round, I do a round)
8 power snatches
8 back rack lunges
Rest 2:00
AMRAP 2:00
Toes to bar (one person working at a time)
Score is total reps
1) 8 Rounds For Time
10/7 cal bike (or 14/10 cal row)
10 x Bench Press (135/95) (Rx+ 165/115)
1 lap Farmers Carry (70/53) (Rx+ 100/70)
2) 3 Rounds:
12 Barbell Reverse Curls
8-10 Incline DB Curls
10-12 DB skull crushers
1) Thruster 5rm
Long warm up and lots of shoulder prep before lifting.
2) DU Practice
Take 5-10min to work on du's with coach
3) 5 rounds:
50 du's (scale: 35) (Rx+ 75)
12 Russian kb swings right hand (53/35) (rx+ 62/44)
12 Russian kb swings left hand
1) 4x500m row
2 min rest btwn sets
then
2x1000m row
4 min rest btwn sets
Score is slowest 500m time + slowest 1000m time
2) Tabata L- Sit Holds
8 rounds of :20 on/:10 off
1) HS Walk Skill Practice
Warmup: Wrist and Shoulder Prep
EOMOM 10:
Scaled: 0:50 accumulated HS Holds
Rx: wall walk until all the way against the wall, then 24 shoulder taps
Rx+ HS Walk 2 lengths, but try to get at least halfway per attempt or start that portion over.
if that's too difficult, then don't restart, just keep moving forward
2) Hang power clean movement prep/warmup weights, then
AMRAP 9:
max hang power cleans (135/95) (Rx+ 155/105)
*every time the bb is dropped, run 200m*
*you cannot rest bent over with the bar sitting in the hips (we've learned)
*if you rest more than 5 seconds holding the bar without doing any cleans, you must drop it and run.
Score is total hang power cleans completed
3) Scaled: 4x28 hollow rocks
Rx: 4x38 hollow rocks
Rx+: 4x6 strict toes to bar with 6 sec descend on each rep (toes pointed and knees straight)
1) Goat Work
Take 10-15min to work on a skill or lift you need to work on.
2) EMOM 16:
Min 1: 1-2 rope climbs
Min 2: 8 hspus's (rx+strict)
Min 3: 10/10 lawn mowers
Min 4: 3 lenghts bear crawl
3) ROMWOD
1) For time:
10-9-8-7-6-5-4-3-2-1
Deadlifts (225/155) (rx+ 275/185) (one at a time. switch as needed)
Synchro bar facing burpees
then:
1000m row (switch every 250m)
then:
1-2-3-4-5-6-7-8-9-10
synchro kb swing (53/35) (rx+70/53)
synchro box jumps
1) 4 Rounds:
1 lap SA Farmer carry R
1 lap SA Farmer carry L
12/12 Hammer Curls
2) AMRAP 15:
15 c2b pull ups
10 ring dips
:30 l-sit hold
1) Clean Complex
3 Rounds of straight sets:
1 Clean + 2 Front Squat + 5 Thrusters
Increase weight from last week
2) AMRAP 13 min:
15 cleans, Rx+ 135 / 95 lb. Rx 115/80 scaled 95/65
:30 accumulated HS hold (Rx+ 2 lengths HS walk)
15 cleans, Rx+ 175 / 125 lb. Rx 135/95 scaled 115/80
1:00 accumulated HS hold (Rx+ 3 lengths HS walk)
15 cleans, Rx+ 205 / 145 lb. Rx 165/115 scaled 135/95
1:30 accumulated HS hold (Rx+ 4 lengths HS walk)
scored as total reps. can be power or squat cleans
*for scoring, each 5 seconds of HS holds counts as 1 rep. so Rd 1HS = +6 reps, Rd2 HS = +12 reps, etc
for Rx+, must complete full length = 1 rep
1) Take 10 min to practice DUs with coach
2) For time:
150 double unders
1000m row
50 AKBS (53/35) (Rx+ 70/53)
150 double unders
3) Scaled: 4x28 hollow rocks
Rx: 4x38 hollow rocks
Rx+: 4x6 strict toes to bar with 6 sec descend on each rep (toes pointed and knees straight)
