A) E2MOM x 8 sets
– 2 clean + 1 jerk
*Build from moderate to heavy keeping sharp form the whole way through (65-90+%)
B) EMOM x 4-5 sets:
1: 12/9 cal row
2: 5 tough power clean + push jerks (155/105, 135/95, 115/75, 95/65)
3: 7 burpee + box jump over
4: 9 toes to bar
*RX+ row 15/12 calories.
Phase 4, Week 2 – A Day
A) 6 sets:
– 3 back squats @ 85-88%
R60S
– 3 bench press @ 85-88%
R90S
B) 3 sets for quality:
– 8 medball hamstring curls
– 8 DB bicep curls
– 8 single leg Romanian deadlift / side
– 8 DB tricep extensions
Coach Mikey’s 4 Year WOD
4 rounds for time w/ partner:
– 40 KB swings (70/44)
– 40 wallballs (20/14)
– 40 double unders (each)
– 400m run (together)
+
40 burpee pull-ups (split)
A) E4M x 3 sets:
– 10 front squats
*These should be around 50% of your 1RM.
B) 4 rounds for time:
– 400m run
– 5 DB man-makers (50/30, 40/20, 30/15)
– 30 double unders
*This should be aerobic. Keep it as so and focus on pace and rhythm.
Phase 4, Week 1 – B Day
A) Every 90 seconds x 5 sets:
1: 5 deadlifts @ 82%
2: 5 overhead strict press @ 82%
B) 3 sets for quality:
– 3 TGUP / arm (heavy)
– 8 single arm DB rows / side
– 8 single leg squats / side
– 8 strict pull-ups – supinated (weighted if possible)
A) E2MOM x 8 sets:
– 1 halting clean pull (at knee) +
1 clean pull + 1 clean
*Work from 65-90+%. Keep it sharp.
B) Every 5 minutes x 4 sets:
– 20/15 cal row
– 10 burpee box jump overs (24/20”)
– 10 toes to bar
– 10 thrusters (95/65)
*Scale down reps if needed to keep intensity high. 12/9 cal row and 8 reps per movement.
Phase 4, Week 1 – A Day
A) Every 90 seconds x 5 sets:
1: 5 back squats @ 82%
2: 5 bench press @ 82%
B) 3 sets for quality:
– 8 medball hamstring curls
– 8 single arm DB rows / side
– 8 single leg Romanian deadlift / side
– 8 strict pull-ups (weighted if possible)
“Fight Gone Bad”
Three rounds of:
– wallballs (20/14)
– KB sumo deadlift high-pull (70/44)
– box jump (20/16”) – step down
– push press (75/45)
– row for calories
In this classic CrossFit workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round with a one minute break in between. When the minute changes, the athletes must move to next station. One point is given for each rep, except on the rower where each calorie is one point.