MONDAY
WEIGHTLIFTING
SN 5×2 @73, 73, 78, 78, 78% on a 2:00 INT
*use same number as last week
CONDITIONING (training)
5 Rds, each for time, 1 every 2:00:
5 Burpees
10 TTB
5 HGCN (135/95 lbs)
*goal: sprint effort every round; at least 1:00 rest each round; use heaviest weight you did well from 1/5/23
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ (do whichever you are not doing on Fridays)
2×5 @80%, 3×4 @85%
TUESDAY
WEIGHTLIFTING
BN 5@65, 5@75, AMrAP @85% on a 2:30 INT
*add 2.5 – 5 lbs to training max from last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 14 Alt DBSN
*goal: ***the most important thing you can practice today is the transition from hand to hand; the second most important thing is doing a PSN instead of a MSN; can go up in weight but not back on DBSN
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
12 DB Incline BN
12 Low to High Cable Flye
12 Supinated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 5@65, 5@75, AMrAP @85% on a 3:30 INT
*add 5 – 10 lbs to training max from last week
CONDITIONING (training)
A+B Partner Workout, 5 RFT:
A) 15 WB (20/14 lbs) + 15 Russian Twist e/s (20/14 lbs)
B) 10 HSPU + 50 DU
*goal: break up movements less as workout goes on; hold yourself to standards for the Open
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
12 Reverse Hyperextensions
12 B Stance DB RDL e/s
12 DB Curtsy Step Up e/s
THURSDAY
WEIGHTLIFTING
CNJK 5×2 @73, 73, 78, 78, 78% on a 2:30 INT
*use same number as last week
CONDITIONING (training)
5 cycles of 2:00 AMRAP / 1:00 Rest
5 D Ball GtOS
10 DB Thruster (50s/35s lbs)
20 AbMat Sit Ups
For each cycle, continue the AMRAP
*goal: consistent or more rounds/reps each cycle; use lighter
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, 75, 75, 80, 80%
*ideally this is done before class
FRIDAY (2 weeks until the 2023 CrossFit Open!)
WEIGHTLIFTING
BKSQ -or- FRSQ 5@65, 5@75, AMrAP @85% on a 3:00 INT
*add 5 – 10 lbs to training max from last week
CONDITIONING (practice) – EMOM 15:
min 1) 10 (5/5) SA DBHGCNJK (50/35 lbs)
min 2) 12 SA DB Lunges (DB in front rack, switch 6/6) (50/35 lbs)
min 3) 10 Pull Ups
*goal: pay attention to how you like to cycle the DB: either to the shoulder then down, or all the way down like a KBS; good posture on lunges
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
10 Barbell Hip Thrust
12 Seated Hamstring Curl
20 Seated Calf Raise
SATURDAY
WEIGHTLIFTING
PR 5@65, 5@75, AMrAP @85% on a 2:30 INT
*add 2.5 – 5 lbs to training max from last week
CONDITIONING (competition/test)
A/B Partner Workout, alternating movements, AMRAP 30:
60/48 Cal Row
18 Bar Facing OTB Burpee
6 (PCN + PJK) (135/95 lbs)
12 Alt Pistol Squat
24 RKBS (70/55 lbs)
*goal: this is training for staying focused on the movement at hand
SUPPLEMENTAL TRAINING
3 sets, heavier than two weeks ago:
15 Cable OH Tricep Ext
15 EZ Bar Curls
15 DB Iron Cross
