MONDAY
SN 2@75, 1@80, 1@85, 1@90, 1@90+% on a 2:30 INT
CONDITIONING (practice) – every 2:00 for 5 Rds:
“odds”) 1:00 – 1:30 athlete’s choice skill work
“evens”) 2x (1 BtN JK + 1 OHSQ)
*goal: aim for heavier than last week on barbell complex
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ 5×1 @80, 85, 90, 95, 95%
-do whichever squat you are not doing on Fridays
SN segment pull (1”, knee, hip, finish) + SN Pull 5×2
-(1 rep = segment pull + regular pull)
-ideally this is done before class
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, 6 RFT:
50 DU
15 STO (75/55 lbs)
10 TTB
*goal: compare times to 1/8/22; sprint effort while it is your turn to work; start with big sets and hang on as long as possible
SUPPLEMENTAL TRAINING
3 sets:
15 Barbell Curl
10 SA Seated Cable Row e/s
4 sets:
PP + BtN JK + JK (5 sec hold in split)
WEDNESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:00 INT
CONDITIONING (training)
AMRAP 20:
500m Row
30 KBS (55/35 lbs)
30 AbMat Sit Ups
500m Row
30 Goblet Squats (55/35 lbs)
30 AbMat Sit Ups
500m Row
30 Alt Lunges (SA Farmer Carry) (55/35 lbs)
30 AbMat Sit Ups
*goal: consistent paces on row; break up movements less as the workout goes on
SUPPLEMENTAL TRAINING
3 sets:
10 SL KB/KB RDL e/s
15 Sit Ups
15 Hip Extensions
THURSDAY
WEIGHTLIFTING
CNJK 2@75, 1@80, 1@85, 1@90, 1@90+% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1) 8 e/s SA DB Push Press
min 2) 16 (4/4/4/4) SA Renegade Row
min 3) Rest
*goal: can go up in weight but not back; try to stay as level and still as possible on rows
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 TRAINING
SN BAL 5×2
-ideally this is done before class
CN segment pull (1”, knee, hip, finish) + CN Pull 5×2
-(1 rep = segment pull + regular pull)
-ideally this is done before class
FRIDAY
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70, 3@80, AMrAP @90% on a 3:00 INT
CONDITIONING (training)
Comp Train’s, “Giddy Up” – AMRAP 15:
AMRAP 15:
1 DL (225/155 lbs) – no more than 50%
1 Burpee Pull-up
1 DB Thruster (50s/35s)
2 DL
2 Burpee Pull-ups
2 DB Thruster
…
[Add 1 Rep Every Round]
SUPPLEMENTAL TRAINING
3 sets:
10 Bulgarian Split Squats e/s
10 Leg Abduction e/s
15 Leg Curl
SATURDAY
PR 3@70, 3@80, AMrAP @90% on a 2:30 INT
CONDITIONING (Hero Workout)
“Eva Strong” – 5 RFT:
24 DU – done together
19 TTB – split between partners
2 CNJK (205/135 lbs) – split between partners
400m Run – done together
*goal: this is a Hero workout in honor of Eva Mireles. From Morning Chalk Up: Mireles was one of two teachers killed along with 19 students at Robb Elementary School in Uvalde, Texas. The 44-year-old was an avid CrossFitter who regularly attended Shotgun CrossFit in the same county. Mireles was killed protecting her 4th-grade students and had been a teacher in the district for 17 years.
SUPPLEMENTAL TRAINING
3 sets:
10 V Bar Lat Pulldown
15 Incline DB BN
SN – warm up to 60%, then singles with 3-5% jumps up to a heavy single for the day
CNJK – warm up to 60%, then singles with 3-5% jumps up to a heavy single for the day
