MONDAY
WEIGHTLIFTING
(SN High Pull + HGSN) 2@65%, 2@65%, 1@70% on a 2:00 INT
SN 1@70%, 1@70% on a 2:00 INT
CONDITIONING (training)
4 RFT:
12 Pull Ups
24 AbMat Sit Ups
400m Run
*goal: consistent or negative splits for each round; 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 4×2 @77%
-or-
FRSQ 4×2 @77%
TUESDAY
WEIGHTLIFTING
BN 5@40, 5@50, 5@60% on a 2:00 INT
CONDITIONING (training)
A/B Partner Workout, alternating movements, 10 RFT:
14 RKBS (70/55 lbs)
12 OH Plate Alternating Lunges (45/25 lbs)
10 Push Ups
*goal: sprint effort; do movements UB for as long as possible
ACCESSORY – 3 sets:
12 DB Hammer Curl e/s
8 Seated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 5@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds
“odds”) MR Cal Row in 1:00
“evens”) 1:00 athlete’s choice skill work
*goal: consistent or more reps on rower; small, beautiful sets on whatever skill work you choose
ACCESSORY – 3 sets:
8 SL DB/KB RDL e/s
8 GHD Sit Ups
THURSDAY
WEIGHTLIFTING
(CN Pull + CNJK) 2@65%, 2@65%, 1@70% on a 2:00 INT
CNJK 1@70%, 1@70% on a 2:00 INT
***If doing well in the Open workout tomorrow is important to you, DO THE ACTIVE RECOVERY.***
CONDITIONING (training)
5 Rds, 1 every 3:00
10 OTB Burpees
5 PCN (135/95 lbs)
*goal: at least 1:00 rest every round
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 @60% ********of your Clean********
use straps if needed
FRIDAY
WEIGHTLIFTING
PR 5@40, 5@50, 5@60% on a 2:00 INT
CONDITIONING (competition/test)
CrossFit Open 22.3 – For time:
21 Pull Ups
42 DU
21 Thrusters (95/65 lbs)
18 CTB PU
36 DU
18 Thrusters (115/75 lbs)
15 Bar MU
30 DU
15 Thrusters (135/95 lbs)
*12 min cap
ACCESSORY – 3 sets:
8 Wide Grip Lat Pulldown
12 DB Tri Kickback e/s
SATURDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 5@40, 5@50, 5@60% on a 2:30 INT
CONDITIONING (training)
EMOM 20:
min 1) 10 Double DB Box Step Over (24/20”)
min 2) 10 V Ups
min 3) 10 Alt DBSN
min 4) Rest
*goal: at least 15 seconds rest each minute
ACCESSORY – 3 sets:
8 Barbell Hip Thrust
12 Leg Curl
