MONDAY
WEIGHTLIFTING
PSN + 2 SN on a 2:30 INT
1 set @70%
1 set @70%
1 set @75%
1 set @75%
1 set @75%
*use conservative goal 1RM
CONDITIONING (competition/test)
“The Chief”
5 cycles of 3:00 AMRAP / 1:00 Rest
3 PCN (135/95 lbs)
6 Push Ups
9 Air Squats
For each cycle, restart the AMRAP
*goal: compare to 5/12/20; more rounds and reps each cycle
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ (do whichever you are not doing on Fridays)
6@65% 6@70%, 6@75%, 5@80%, 5@80%
TUESDAY
WEIGHTLIFTING
BN 3@70, 3@80, AMrAP @90% on a 2:30 INT
*use same number you did last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work (if you are close to getting MU be sure to work on these)
“evens”) 16 Alt DBSN
*goal: priorities are BREATHING and a SMOOTH from hand to hand; can go up in weight but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
12 DB Incline BN
12 Low to High Cable Flye
12 Supinated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 3@70, 3@80, AMrAP @90% on a 3:30 INT
*use same number you did last week
CONDITIONING (training)
A/B Partner Workout, alternating full rounds
AMRAP 9:
9 UB Thruster
9 Pull Up
*goal: sprint effort; thrusters UB every round; on the pull ups start hot and hang on as long as you can
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
12 Reverse Hyperextensions
12 B Stance DB RDL e/s
12 DB Curtsy Step Up e/s
THURSDAY
WEIGHTLIFTING
PCN + 2 CN + JK on a 2:30 INT
1 set @70%
1 set @70%
1 set @75%
1 set @75%
1 set @75%
*use same number as last week
CONDITIONING (training)
5 Rds, 1 every 3:00:
20 (5/5/5/5) SA DB HGPCNK (50/35 lbs)
18 AbMat Sit Ups
16 (8/8) SA OH Lunges (50/35 lbs) – alternate leg every rep, but switch arms after 8
*goal: at least :30 Rest each round; use same weight for CNJK and lunges
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
5×3 @65, 65, 70, 75, 75%
*ideally this is done before class
FRIDAY (5 weeks until the 2023 CrossFit Open! Register here.)
WEIGHTLIFTING
BKSQ -or- FRSQ 3@70, 3@80, AMrAP @90% on a 3:00 INT
*use same number you did last week
CONDITIONING (practice) – EMOM 20:
min 1) :30 DL @50% (no heavier than 225/155 lbs)
min 2) :30 WB (20/14)
min 3) :30 Cal Row
min 4) :30 HSPU
*goal: training for 17.4 so look at notes from that workout beforehand; we are finding out what good set sizes of these movements are for us; minimum for each movement is 5, maximum is 11; consistent or greater amount of reps each time
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Barbell Hip Thrust
12 Seated Hamstring Curl
20 Seated Calf Raise
SATURDAY
WEIGHTLIFTING
PR 3@70, 3@80, AMrAP @90% on a 2:30 INT
*use same number you did last week
CONDITIONING (training)
A+B Partner Workout, 3 RFT:
A) 1000m Row
B) 2 Rds: 10 TTB + 10 BBJO (24/20”) + 15 RKBS (70/55 lbs)
*goal: steady pace on rower, use it to keep breathing even; try to take all your rest after the RKBS
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable OH Tricep Ext
15 EZ Bar Curls
15 DB Iron Cross
