MONDAY
WEIGHTLIFTING
SN 2 @75, 1 @80, 1 @80+, 1 @80+, 1@80+% on a 2:00 INT
CONDITIONING (training)
A+B Partner Workout, AMRAP 15:
A) 45/36 Cal Row
B) 15 WB (20/15 lbs) + 10 TTB
*goal: finish row at a pace where you can get off and go right to WB; break up movements less as workout goes on
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
4 @87%, 3 @87%, 3 @87%, 2@90%, 2 @90%
-or-
FRSQ
5×2 @89%
TUESDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP @95% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds
“odds”) 1:00 athlete’s choice gymnastics skill work
“evens”) 12 Alt DBSN
*goal: do not practice going to failure on gymnastics movement; can go up in weight but not back on DBSN
ACCESSORY – 3 sets (heavier than last week, Deann):
15 DB Hammer Curl e/s
10 Seated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 5@75, 3@85, AMrAP @95% on a 3:30 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, 12 RFT:
32 DU
16 Russian Twist e/s (35/25 lbs)
8 Alt Pistols
*goal: have fun, be awesome
ACCESSORY – 3 sets (heavier than last week, Deann):
10 SL DB/KB RDL e/s
10 GHD Sit Ups
THURSDAY
WEIGHTLIFTING
CNJK 2 @75, 1 @80, 1 @80+, 1 @80+, 1@80+% on a 2:00 INT
***If doing well in the Open workout tomorrow is important to you, DO THE ACTIVE RECOVERY.***
CONDITIONING (training)
6 Rds, 1 every 3:00
12 KBSN (55/35 lbs)
12 Alt Lunges in Farmers Carry (55/35 lbs)
:30 Bottom of Squat Hold (55/35 lbs)
*goal: at least :30 rest each round; consistent or faster times
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 5×4 @76% ********of your Clean********
use straps if needed
FRIDAY
CONDITIONING (competition/test)
CrossFit Open 22.1, AMRAP 15:
3 Wall Walks
12 Alt DBSN (50/35 lbs) (35/20 lbs)
15 BJO (24/20”) (scaled – step ups are allowed)
*goal: Try hard! Have fun!
ACCESSORY – 3 sets (heavier than last week, Deann):
10 Barbell Hip Thrust
15 Leg Curl
SATURDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP @95% on a 2:30 INT
BKSQ -or- FRSQ 5@75, 3@85, AMrAP @95% on a 3:00 INT
CONDITIONING (training)
A/B Partner Workout, alternating full rounds
AMRAP 10:
10 WB (20/14 lbs)
5 Pull Ups
*goal: sprint effort
ACCESSORY – 3 sets (heavier than last week, Deann):
10 Wide Grip Lat Pulldown
15 DB Tri Kickback e/s
