Monday
Every 2:00 x 6 Sets:
-2 Deadlifts
*start moderate, end heavy
+
“Till I Collapse”
Every 3:00, Until Failure
-16/14 Box Jump Over 24/20″
-16/14 Calorie Row
*add 3 reps for each movement per interval
*score is total reps
*you may not work ahead
*if you scale BJ height, scale to 12 reps to start
*compare to 12.4.23
Tuesday
[At 0:00]
Every 1:30 x 10 Sets:
-1 Snatch; start light, end heavy
…
[At 20:00]
“Timber”
Max Toes-to-Bar
…
[At 26:00]
“The Blade”
10:00 Max AirBike Calories
…
[At 38:00]
3-4 Rounds
-20s Wrist Stretch
-30s Couch Stretch / side
-45s Overhead Opener
-30s Seated Biceps Stretch
-45s Frog Stretch
Wednesday
A1. DB Lateral Raise (3 x 8-12)
A2. Band Pull Apart (3 x 10-12)
B1. Inchworms (3 x 5)
B2. Cossack Squats (3 x 6)
C1. 8 RDL + 4 Press (3 Sets) 20/15kg
C2. Couch Stretch (3 x 30s / side)
D. Every 2:00 x 6 Sets:
-3 Front Squat; 3s lower
*start moderate, end heavy
*start set one by 18min mark of class
+
“Hulk Hogan”
3 Rounds for Time
-9 Push-Ups; on Dumbbells
-6 Devil’s Press 50/35’s
-9 DB Thrusters 50/35’s
-18/15 Calorie Row
Thursday
Move Through; Quality Focused
4 Rounds
-10 Banded Good Morning; 3s lower
-10 DB Pec Fly; 3s lower
+
8 Rounds
-250m Row (or) 0.3mi AirBike
-3 Strict Pull-Ups*
*weight or assist to make challenging
+
4 Rounds
-20 Alt DB Hammer Curls
-20 Banded Tricep Extensions
…
easy choice cyclical until 55min mark of class
Friday
“CrossFit Total”
(Back Squat + Strict Press + Deadlift)
For Total Load
*compare to 10.17.22 & 12.8.23
Saturday
(Open Gym Workout)
“Awful Annie v2”
For Time (15:00 Cap)
80-60-40-20
-Double Unders
40-30-20-10
-GHD Sit-Ups
4-3-2-1
-Cleans 255/175lb*
*scale to 80%
Vegetables
At Any Point This Week
Accumulate; as you see fit
-5 Turkish Get Up / arm; moderate
-50 Supinated Scap Pull-Ups
-50 Cal Ski; easy
-50 Cossack Squats
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.