We are back on week 1 of Wendler. That means:
for BN and PR, add 2.5-5 lbs to your training max
for BKSQ/FRSQ and DL, add 5-10 lbs to your training max
For example:
Your DL 1RM is 300 lbs, so the last 5 weeks you’ve been using 90% as your training max, which =270.
This week and the next four weeks your training max will be 280 lbs (270 + 10).
For our olympic lifts (Snatch and Clean & Jerk), we continue to work off of our conservative goal max. This number should stay the same as the last 5 weeks.
Reminder: The 2022 CrossFit Open starts Thursday, February 24th! Open workouts will be the workout of the day on Fridays, starting February 25th! If you want to see how you stack up worldwide, you can register here.
MONDAY
WEIGHTLIFTING
SN 3 @70%, 3 @70%, 2 @75%, 2 @75%, 2 @75% on a 2:30 INT
CONDITIONING (training)
10 Rds, 1 every 2:00:
9 Thrusters (95/65 lbs)
35 DU
*goal: training for CF Open 17.5; at least :30 rest each round; choose a weight that allows you to do UB Thrusters
SUPPLEMENTAL WEIGHTLIFTING
*do whichever squat you are not doing on Fridays; use 90% of max (+5-10 lbs) like DL, PR, SQ, and BN
BKSQ
5×4 @86%
-or-
FRSQ
5×4 @75%
TUESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (competition/test)
Row 10x 2:00 on / 1:00 off for Cal
*goal: consistent or more Cal each round; know total and individual round scores
ACCESSORY – 3 sets:
15 DB Hammer Curl e/s
10 Seated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds
“odds”) 10 BJ (24/20”) + 15 WB (20/14 lbs)
“evens”) 14 Alt OH Plate Lunges (45/35 lbs) + 8 HSPU
*goal: at least 30 seconds rest each round; if you cannot get that much rest, reduce reps before weight; first iteration for hero workout “Blake”
ACCESSORY – 3 sets:
10 SL DB/KB RDL e/s
10 GHD Sit Ups
THURSDAY
WEIGHTLIFTING
CNJK 3 @70%, 3 @70%, 2 @75%, 2 @75%, 2 @75% on a 2:30 INT
CONDITIONING (training)
5 RFT:
5 HGPSN
5 OHSQ
10 TTB
*goal: sprint effort; full ROM on OHSQ; choose weight that allows you to go unbroken
OPTIONAL ACTIVE RECOVERY
About 20-25 minutes for quality:
Row/Jog/Bike 2:00
Jog/Walk/Bike 2:00
Mobility/Static Stretching/Foam Rolling 4:00
*goal: move continuously, but at a very easy pace (if you have a HR monitor, HR should stay at or below 70%); times do not have to be exact — if you finish your jog at a good spot and it’s below 2:00 no worries, if it’s over no worries
SUPPLEMENTAL WEIGHTLIFTING
RDL 5×6 @72% ********of your Clean********
use straps if needed
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65, 5@75, AMrAP @85% on a 3:00 INT
CONDITIONING (training)
A/B Partner Workout, alternating full rounds
3 cycles of 5:00 AMRAP / 1:00 Rest
3 PCN (135/95 lbs)
6 Push Ups
9 Air Squats
For each cycle, start the AMRAP over
*goal: first iteration of training for “The Chief”; consistent or more rounds each cycle
ACCESSORY – 3 sets:
10 Barbell Hip Thrust
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP @85% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1, 4, etc) 10-16 Alt DBSN
min 2, 5, etc) 10-16 DB Box Step Ups (24/20”)
min 3, 6, etc) Rest -or- MR TTB in :30 (for some heat)
*goal: can go up in weight and reps, but not back
ACCESSORY – 3 sets:
10 Wide Grip Lat Pulldown
15 DB Tri Kickback e/s
