Tuesday 11/8
Warm Up
This is the last week before re-test week
2 Rounds
400 M Run
10 Empty Bar Front Squats
10 Burpees
:15 Strength
Squat Clean
1×3 Power Position
1×3 Hang, at knee
1×3 Tempo Pull Squat Cleans
then,
Squat Clean
3 @ 65%
2 @ 75%
1 @ 85%
3 @ 70%
2 @ 80%
1 @ 90%
3 @ 75%
2 @ 85%
1 @ 95%+
The final single is optional and there to allow athletes to attempt a new 1RM if it’s feeling good. May only make an attempt if all previous lifts were successful.
Cool Down
Twisted Cross
Lizard
Monday 11/7
Warm Up
Barbell Positional Work
Snatch Grip High Pull
Power Position Snatch
Hang Snatch
OHS
5 Second Pull Tempo Pull Squat Snatches
THEN
3 Rounds
2 50-Foot Shuttle Sprints
5 Burpees
5 Empty Bar Squat Snatch
:15 Strength
Every 1:30 Minutes for 12 Minutes (8 sets)
2 Tempo Pull Squat Snatches
Drop and reset between reps
> Starting no heavier than 50% of 1RM. May increase in weight each round.
:30 Review
Pistols and Scaling Options
Sumo Squat
Normal Squat
Narrow Squat
Pistol (starting from the bottom of a narrow squat, then extending one leg at a time and standing. Try both sides)
Traditional Pistol
*Athletes may grab the toes, use the rig for assistance, “toe tap” forwards, backwards etc., curtsy pistols etc. for scaling options.
~ :40 WOD
AMRAP 12 Minutes
10 Pistols
6 Farmer’s Carry Shuttles 50s/35s*
Rest :30
*Farmer’s Carry is performed in 50′ Shuttles
(25′ out 25′ back)
Pistols: Less Reps as low as 6 reps (based on skill level),
Goblet squats, Air Squats for beginners
Farmer’s Carry Shuttles: Lighter Weights, Smaller Shuttle distance
Target Score 5+ Rounds
:55 Cool Down
Pigeon
Lizard
Sunday Funday
Warm up- Coaches Choice
Two Wods Today, but one is 25 minutes long
AMRAP 25 Minutes, alternating rounds with a partner:
4 Burpees
8 KB Swings 70/53lbs
12 Wallballs 20/30
Rest exactly 5 Minutes and get your bars ready. you can start warming up with weight in this 5 minutes.
Then
Both partners have 8 minutes total to find 1 rep max of this complex
Clean
Hang Clean
3 Front squats
If you you hang squat the 2nd movement that doesnt count as 1 of your 3 squats
40 Minutes of work (20 minutes one machine, 20 minutes on another machine)
teams of 2. DOES not matter what machine you start on
Partner 1- row or ski for meters
Partner 2- Run 400m
*switch when the runner gets back
at 20 minutes change machine
9am CrossFit
Teams of 4.
For Time
Teams of 4, Rotating stations each minute until all is complete or hit time cap. Communicate your reps to each other. you will need a whiteboard to keep track of where you are
400 Calorie Machine
300 DB Snatch 53/35lbs
250 Bench Press 135/95lbs Rest (or other weight
Time Cap 30 Minutes
*Athletes begin at different stations and work all at once with one resting. Once a station is completed, it becomes another rest station.
Friday 11/4
Warm Up
3:00 Machine of Choice
2:00 of Glute Activation
10 Spiderman Lunges
20 Jump Squats
:10 Strength
Squat Clean Warm Up
1×3 Power Position
1×3 Hang, at knee
1×3 Tempo Pull Squat Cleans
then,
Squat Cleans
4 reps @ 65%
3 @ 70%
2 @ 75%
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 75-80%
3 @ 80-85%
2 @ 85-90%
Rest 2-4 minutes between sets, drop and reset.
Goal is for the last wave to be heavier than last
week’s last wave.
:55 Cool Down
Couch Stretch 1:00/side
Pigeon Pose 1:00/side