MONDAY
WEIGHTLIFTING
SN 2×2 @83%, 3×1 @88% on a 2:30 INT
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 5 OHSQ from ground
*goal: can go up in weight but not back; focus on distinct snatch, then tempo on OHSQ
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ (do whichever you are not doing on Fridays)
5×3 @88%
TUESDAY
WEIGHTLIFTING
BN 5@75, 3@85, AMrAP @95% on a 3:00 INT
*use same number as last week
CONDITIONING (training)
4 Rds:
Row 2:00 @80-85% effort (this should be your second pace from Friday, 1/23/23)
Row 1:00 easy
-then Rest 2:00 minute-
4 Rds:
Row 2:00 @85-90% effort (this should be faster than the previous pace)
Row 1:00 easy
*goal: every interval should be repeatable; within the first three rounds, don’t go faster or slower; within the second three rounds, don’t go faster or slower
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 as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 15:
15 RKBS (70/55 lbs)
10 BJO (24/20”)
10 HSPU
*goal: rhythm on BJO is the most important thing in this workout; break up HSPU less as workout goes on
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
CNJK 2×2 @83%, 3×1 @88% on a 2:30 INT
*use same number as last week
CONDITIONING (practice) – EMOM 15:
min 1) 2-3 sets of Pull Ups
min 2) 9 UB Thrusters
min 3) Rest
*goal: can go up in weight but not back; better to stay lighter and work on pulling the bar down to you; if you do this instead of active recovery I want you to feel fresh and snappy
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
3@78%, 3@78%, 3@78%, 2@82%, 2@82%
*ideally this is done before class
FRIDAY The 2023 CrossFit Open is here!!!!
CONDITIONING (competition/test)
CF Open 23.1 (14.4) – AMRAP 14:
60 Cal Row
50 TTB / Hanging Knee Raises
40 WB (20/14 lbs) (14/10 lbs)
30 PCN (135/95 lbs) (95/65 lbs)
20 Ring Muscle Ups / Pull Ups
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 as last week
-and-
BKSQ -or- FRSQ 5@75, 3@85, AMrAP @95% on a 3:30 INT
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, AMRAP 15:
10 Burpees
30 DU
:30 Weighted Plank
10 Russian Twist e/s
20 RKBS (55/35 lbs)
*goal: consistent pace; break up movements as little as possible
SUPPLEMENTAL TRAINING
3 sets, heavier than last week:
15 Cable OH Tricep Ext
15 EZ Bar Curls
15 DB Iron Cross
