Monday
Every 2:30 for 3 sets:
3 back squats
- 3 second pause at the bottom of each rep
- Set 1: 80%, set 2: 82%, set 3: 85%
CHOOSE ONE
Every 90 seconds for 6 sets:
Sets 1-3: 3 touch and go power cleans @ 75%
Sets 4-6: 1 power clean @ 86%, 89%, 92%+
OR
5 sets:
3-5 ring muscle-ups
- Rest 2 minutes between sets
WOD
For time:
21-18-15
Echo bike calories
Thrusters(95/65)
- Goal time: 7-8 minutes
- Ladies do 18-15-12 calories on the bike and 21-18-15 thrusters
Tuesday
Every 2 minutes for 4 sets:
4 deficit touch and go deadlifts
- Set 1: 75%, set 2: 76%, set 3: 78%, set 4: 80%
- Stand with your feet on 25 lb plates(one under your right foot and one under your left). If you’re not comfortable with the extra stretch from the deficit, just do normal deadlifts. No bouncing
WOD
3 rounds for time:
18 toes-to-bar
6 unbroken power snatches
6 unbroken hang snatches
6 unbroken squat snatches
- Rx: 95/65
- The goal is to do a weight that’ll allow you to do each set of snatches unbroken. You can set the bar down and rest when switching snatch variations, but try to do each set of 6 without stopping.
- Goal time: 6-9 minutes
Post WOD
3 sets:
10 kneeling Pallof presses with rotation each side
80 ft single KB front rack carry each side
Wednesday
EMOM for 10 minutes:
Even minutes: 3 weighted strict pull-ups
Odd minutes: 3 weighted ring dips
- If you cant do weighted, do body weighted or add a band for assistance. If you can do weighted, you can use a light dumbbell held between the legs, a weighted vest, or the weight belt. All reps should be good ROM.
WOD
4 rounds for time:
400 M run
10 hang squat cleans(155/105)
- Goal time: 15-19 minutes
Post WOD
3 sets:
12 DB bench press, ideally incline
10 pendlay rows, moderate weight. Plates start from a dead stop on the ground each rep. No kipping or excessive torso movement.
Thursday
Gymnastics: L-sit, V-sit, bar muscle-ups
Friday
Every 2 minutes for 4 sets:
8 back rack lunges
- 4 per leg. Step forward, then push back. Use ~57% of your back squat 1RM if you can, or use 10 lbs more than what you did 3 weeks ago.
WOD
For time:
100 double unders
1000 M row
1000 M ski
100 double unders
- Goal time: 11-13 minutes
- Sub 100 singles for 100 doubles
Post WOD
3 sets:
10 barbell hip thrusts
8 weighted hip airplanes each side
Saturday
Every 2 minutes for 4 sets:
3 Romanian deadlifts
- 3 second isometric hold at the bottom of each rep. Make sure you start standing with the bar at your hip and shift the weight to your heels as you lower down. The stress should be mostly in your hamstrings, not your lower back, during the isometric hold. Come up quickly after the hold, focusing on contracting your hamstrings.
For quality:
Perform 4 20 second handstand holds. Try to do freestanding. If you can’t, use the wall.
After the holds, take 3 minutes to practice walking. If you can walk easily, practice walking backwards, laterally, or use obstacles like plates and parallettes to walk over.
WOD
“Fibonacci Final”
For time:
5-8-13
Parallette handstand pushups
Deadlifts
Then,
89 ft dual KB overhead walking lunges
- This was the final workout from the 2018 CrossFit games. For Rx, they used a 14 inch deficit parallette handstand pushup, a 365/265 barbell for deadlifts, and 2 53/35 lb kettlebells.
- To scale, reduce the deficit on handstand pushups, or do one of the modifications that we often use. These should still be difficult reps though. Scale the deadlifts by reducing weight, but they should be heavy. Scale the lunges by reducing weight, or holding kettlebells in front rack instead of overhead.
