A) Every 90 sec x 6 sets each:
Station 1: 4 x bench press @ 20X1
Station 2: 4 x deadlifts @ 20X1
*Start at last week’s heaviest set.
*Build to a heavy set of 4 on each movement.
B) 3 sets all out:
– Suicide sprint down floor
– 20 KB swings (70/44)
– 40 double unders
R2-3M
A) Every 4 minutes x 4 sets:
– 20 double KB front rack walking lunges AHAP
– 10 chest to bar pull-ups (work on efficiency)
– AMRAP strict HSPU + 5 kipping HSPU
B) EMOM x AMRoundsAP
1: 15/12 cal row (scale to 12/9)
2: 12 burpees to target (scale to 10 or 8)
*Get at least 4 rounds in even if you need to take a minute or two off.
*Get into the pain cave for this one.
A) E2M x 4 sets
– 2 x (clean & jerk)
*Building from 60-75% w/ 1-2 count pause in receiving position of jerk.
+
E2M x 4 sets
– 1 x clean & jerk
*Building from 80-90+%.
B) For time:
– 600m run
– 15 ground to overhead (135/95)
– 400m run
– 10 ground to overhead
– 200m run
– 5 ground to overhead
C) 1 set for quality:
– 20 Turkish get-ups
Go heavy but keep form intact.
Complete as many rounds as possible in 20 minutes of:
– 8 toes-to-bars
– 10 dumbbell hang clean and jerks
– 14 / 12-cal. row
VARIATIONS Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell
Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell Teenagers
Masters 55+: Men use 35-lb. dumbbell Women use 20-lb. dumbbell
Scaled Masters 55+: Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell
A) EMOM x 5 sets – front squat
Sets 1-3: 2 reps a @ 60-70%
Set 4-5: 1 rep @ 75, 80%
+
E2MOM x 4-5 sets
– 1 front squat @ 80-100+%
*Build to a new max or a heavy single rep. Take 5 sets if needed
B) 4-6 sets:
– 500m row
R60S
*Keep same pace as last week!
A) E2MOM x 5 sets each:
Station 1: 5 x bench press @ 20X1
Station 2: 5 x deadlifts @ 20X1
*Keep weight heavier than last week’s heaviest set.
*Build to a heavy set of 5 on each movement.
B) E3M x 4-6 sets
– 20/15 cal row
– 15 RKB swings
– 10 box jumps + step down
A) E2MOM x 8 sets:
– 5-5-3-3-2-2 box squats
*Absolutely no rocking. Keep weight in heels with a widened stance.
B) E6MOM x 3 sets @ 90%
– 400m run
– 15 UB thrusters (95/65)
– 12 CTB pull-ups
– 9 bar facing burpees over the bar
*Use new Open standards on burpees.
A) Every 2 sec x 8 sets
– clean + split jerk
*Building from 60-90+%.
*Pause 1-2 counts in receiving position on first 4 sets
B) CrossFit Open 13.4
7 min AMRAP:
– 3 clean & jerks (135/95)
– 3 toes to bar
– 6 clean & jerks
– 6 toes to bar
– etc. increasing by 3 each round
*Clean & jerks are ground to overhead style.
C) 3 sets for quality:
– 10 bent over DB rows / side
– 20 elevated banded psoas marches (alternating 10 each)