MONDAY
WEIGHTLIFTING
PSN + SN on a 2:30 INT
5 sets @75%
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 15:
6 HSPU
10 CTB
14 Alt Pistols
*goal: break up movements less as workout goes on; work on most difficult version of each of these movements that you can that allows you to keep working
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ (do whichever you are not doing on Fridays)
5@75%, 5@80%, 5@80%, 5@80%, 3@83%
TUESDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP @95% on a 3:00 INT
*use same number you did last week
CONDITIONING (training)
5 cycles of 4:00 AMRAP / 1:00 Rest
15 Box Jump (24/20”)
10 V Ups
15 WB (20/14 lbs)
5 D Ball GtOS
For each cycle, continue the AMRAP
*goal: more rounds/reps each cycle; move at a pace where you feel completely in control of your breathing
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 5@75, 3@85, AMrAP @95% on a 3:30 INT
*use same number you did last week
CONDITIONING (training) – every 1:30 for 5 Rds:
“odds”) 14 UB Thrusters
“evens”) 14 Cal Row / MR Cal in 1:00
*goal: can go up in weight on thrusters, but they must be unbroken – if you set the bar down you have to start back over at 1; if doing MR Cal, try for consistent amount each round
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 + CNJK on a 2:30 INT
5 sets @75%
*use same number as last week
CONDITIONING (training)
6 Rds, each for time:
14 Alt DBSN (50/35 lbs)
12 TTB
1:00 Rest
*goal: negative splits on each round; break up movements less as workout goes on; however you partition the reps, move right from the last DBSN to the first TTB
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 @70, 70, 75, 75, 80%
*ideally this is done before class
FRIDAY (4 weeks until the 2023 CrossFit Open! Register here.)
WEIGHTLIFTING
BKSQ -or- FRSQ 5@75, 3@85, AMrAP @95% on a 3:00 INT
*use same number you did last week
CONDITIONING (competition/test)
50-40-30-20-10
DU (double the amount for single unders)
RKBS (55/35 lbs)
*goal: sprint effort; figure out manageable size sets of KBS that allow you to breathe, keep back straight, and focus on hips
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
10 Barbell Hip Thrust
12 Seated Hamstring Curl
20 Seated Calf Raise
SATURDAY
WEIGHTLIFTING
PR 5@75, 3@85, AMrAP @95% on a 2:30 INT
*use same number you did last week
CONDITIONING (practice) – EMOM 20:
min 1) 5 (PCN + PJK)
min 2) 10-15 AbMat Sit Ups
min 3) 5-10 fast lateral OTB Burpees
min 4) Rest
*goal: smooth cycling, focused on breathing and consistent points of contact; can go up in weight but not back; can go up in reps but not back
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable OH Tricep Ext
15 EZ Bar Curls
15 DB Iron Cross
