MONDAY
WEIGHTLIFTING
SN 2×2 @75%, 3×1 @80% on a 2:30 INT
CONDITIONING (practice) – EMOM 15:
min 1) 2 sets of HSPU or Wall Walks
min 2) 2 sets of DU
min 3) Rest
*goal: if you don’t know yet, figure out what size sets of each movement feel crisp and aggressive
SUPPLEMENTAL TRAINING
BKSQ -or- FRSQ (do whichever you are not doing on Fridays)
2×3 @75%, 2×2 @80%
TUESDAY
WEIGHTLIFTING
BN 8 @45%, 6 @55%, 4 @65% on a 3:00 INT
tempo: 31X1
*use same number as last week
CONDITIONING (training)
A/B Partner Workout, alternating movements, 6 RFT:
15 Lateral Burpees over DB
12 Alt DBSN (50/35 lbs)
30 AbMat Sit Ups
12 (6/6) SA DB Thruster (50/35 lbs)
15 WB (20/14 lbs)
*goal: only rest while your partner is working
SUPPLEMENTAL TRAINING
2 sets, same weight as last week:
12 DB Incline BN
12 Low to High Cable Flye
12 Supinated Cable Row
WEDNESDAY
WEIGHTLIFTING
DL 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 3011
*use same number as last week
CONDITIONING (training)
4 Rds, 1 every 5:00
Row 500m
12 TTB
9 HGPCN (155/105 lbs)
*goal: at least one minute rest each round; consistent or negative splits, so break up movements less as workout goes on
SUPPLEMENTAL TRAINING
2 sets, same weight as last week:
12 Reverse Hyperextensions
12 B Stance DB RDL e/s
12 DB Curtsy Step Up e/s
THURSDAY
WEIGHTLIFTING
CNJK 2×2 @75%, 3×1 @80% on a 2:30 INT
*use same number as last week
CONDITIONING (practice) – every 1:30 for 5 Rds:
“odds”) 1:00 athlete’s choice skill work
“evens”) 10 (5/5) SA DB HGPCNJK
*goal: can go up in weight but not back; practice the negative of the rep: do you like cycling to shoulder then down, or all the way down like an American KBS?
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 @70%
*ideally this is done before class
FRIDAY The 2023 CrossFit Open is here!!!!
CONDITIONING (competition/test)
CF Open 23.2 – TBA
SUPPLEMENTAL TRAINING
2 sets, same weight as last week:
10 Barbell Hip Thrust
12 Seated Hamstring Curl
20 Seated Calf Raise
SATURDAY
WEIGHTLIFTING
PR 8 @45%, 6 @55%, 4 @65% on a 2:30 INT
tempo: 30X1
*use same number as last week
-or-
BKSQ -or- FRSQ 8 @45%, 6 @55%, 4 @65% on a 3:30 INT
tempo: 31X1
*use same number as last week
CONDITIONING (training)
TBD – based on what 23.2 is
SUPPLEMENTAL TRAINING
2 sets, same weight as last week:
15 Cable OH Tricep Ext
15 EZ Bar Curls
15 DB Iron Cross