Monday
Every 2:00 x 6 Sets:
-3 Front Squat; 3s lower
*start moderate, end heavy
+
“Till I Collapse”
Every 3:00, Until Failure
-16/14 Box Jump Over 24/20″
-16/14 Calorie Row
*add 2 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
Tuesday
[15:00 Clock]
Build to Heavy: Clean + Hang Clean + Jerk
+
“Matchstick”
For Time
-27 Deadlift 225/155lb
-21/15 Calorie AirBike
-15 Lateral Burpee over Bar
-9 Clean & Jerk 225/155lb
*scale to 10lb lighter than your heaviest complex from the strength
+
3 Rounds
-1:00 Frog Stretch
-1:00 Glute Med Stretch (split)
-1:00 Seated Biceps Stretch
-1:00 Saddle or Side-Lying Quad
Wednesday
Every 2:30 x 8 Sets:
6/4 Calorie AirBike
4x50ft Shuttle Run
*fastest set is scored
+
For Time @ 80% Effort
-50 Wall Balls 20/14lb, 10/9ft
-50 Box Step-Ups 24/20″
-50 Walking Lunges
-50 Air Squats
*unscored, keep reps quality
Thursday
(Alternating Sets with a Partner)
A. Row Calories (4 x 15)
B. Wall Walk into Wall-Facing HS Hold (4 x 15-30s)
C. Double KB Front Rack Carry (4 x 50-50ft)
D. KB Sumo Deadlift High Pull (4 x 10-12)
E. Strict Pull-Up (or) Lat Pull Down (4 x 5-7)
F. Weighted Feet-Anchored Sit-Up (4 x 10-12)
G. KB Oblique Side Bend (4 x 12/12)
H. Weighted Sorenson Hold (4 x 30s)
…
easy choice cyclical until 55min mark of class
Friday
“CrossFit Total”
(Back Squat + Strict Press + Deadlift)
For Total Load
*compare to 10.17.22
Saturday
[15:00 Clock]
Choice Skill Practice
*inversion, hanging, or jump rope
+
Partner “Rusty Rail”
16 Rounds for Time
{8 Each, Alternated}
-7 GHD Sit-Ups
-7 Rail-Facing Burpees
-9/7 Calorie Row
Vegetables
At Any Point This Week
Accumulate; as you see fit
-30 Alternating Bird Dogs
-30 Bulgarian Ring Rows
-30 Alternating Dead Bugs
-30 Deficit Push-Ups; 2s pause at top
-30 BB RDL; 4s lower
-30 Cyclist Squats; goblet wtd; light
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.