A) E2MOM x 7-8 sets:
– bench press 10-5-3-2-1-1-1-(1)
*Find a heavy single rep or new 1RM.
B) 4 rounds for time:
– 400m run
– 15/12 CTG push-ups
– 10 CTB pull-ups
R60S
C) 3 sets:
– 16 alternating DB death march (walking Romanian deadlifts)
Rest as needed
A) Every 90 sec x 8 sets:
– 3 TnG push press
*build heavier than last week’s 4s
B) Every 6 min x 3 sets @ 90%:
– 30/24 cal row
– 20 box jump overs (24/20”)
– 15 thrusters (95/65)
*Keep aerobic and finish at the same time with a solid pace for each set.
*RX+ use 115/75.
8am Masters
A) EMOM x 10 min
Station 1: 10/7 cal row
Station 2: 15 RKB swings
B) EMOM x 10 min
Station 1: 15 air squats
Station 2: 10 DB push press
C) EMOM x 10 min
Station 1: 12 alternating DB snatch
Station 2: 12 sit-ups w/ medball
9am CrossFit
EMOM x sets
1: 12/9 cal row
2: 12 thrusters (95/65)
3: 30 double unders + 8 T2B
4: 8 burpee box jumps – SD (24/20”)
5: 200m run
6: rest
*RX+ up to 15/12 cal and 115/75 thrusters.
A) 18.4 movement prep, E3MOM
– Deadlift 5-4-3-2-1 (build in weight each set)
– 2-4 HSPUs or push-ups after each set
+
2 sets:
5-5-5 rows
B) CrossFit Open 18.4
21-15-9
– deadlifts 225/155 (135/95)
– handstand push-ups (hand release push-ups)
Then,
21-15-9
– deadlifts 315/205 (185/135)
– 50ft handstand walk (50ft bear crawl)
*9 min cap
– 16 elevated banded psoas march
– 16 hollow rocks
A) Every 90 sec x 10 sets
Sets 1-3: 3 x high hang snatch @ 50-60%
Sets 4-6: 2 x hang snatch @ 65-75%
Sets 7-10: 1 x snatch @ 80+%
*No misses! Work on perfect execution.
B) E2MOM x 4-5 sets
1: 400m run
2: 6 hang power snatch + 7 overhead squats + 8 burpee box jump overs (24/20”)
*HPS weights: 115/75, 95/65, 75/45 ← should be UB
*Scale run down to 300 or 200 if needed.
A) Every 90 sec x 5 sets each:
Station 1: 5-4-3-2-1 x bench press @ 20X1
Station 2: 5-4-3-2-1 x deadlifts @ 20X1
*Set of 1 should be around 95%.
B) Every 90 sec x 4 sets each:
Station 1: 12 BB hip extensions from ground w/ pause
Station 2: 30 sec accumulated L-sit hold (parallettes or boxes)
Station 3: 6-8 weighted pull-ups or 4 negative pull-ups
A) Three sets of:
AMRAP in 2 min:
– 12/9 cal row
– 15 KB swings (70/44)
R2M between sets.
R2M, and then…
Three sets of:
AMRAP in 2 min:
– 30 double unders
– 15 wallballs (20/14)
R2M between sets.
R2M, and then…
Every 2 min x 3 sets of:
– 400, 300, or 200m run @ 90%
*This is all back to back so the entire workout will take 30 Minutes.
*Pick up where you left off on AMRAPs.
*Pick a run distance to get at least 15 sec of rest.
B) 3 sets for quality:
– 8/ side rear foot elevated split squat @ 20X1
R2-3M between sets.
A) Every 90 sec x 6 sets:
– 4 TnG push press
*build heavier than last week’s 5s
B) “DT”
5 rounds for time:
– 12 deadlifts (155/105)
– 9 hang power cleans
– 6 shoulder to overhead
C) 3 sets for quality:
– 20 reverse snow angels
– 10 pvc dislocates