Standard Class Tuesday
3:10-3:15- Kettlebell tap
3:15-3:25- 10 min EMOM:
2 power cleans
*After a solid warm-up begin to add weight to the barbell and get a sense of what your first “working set” will be”. A “working set” is a set that actually counts as one of your lifts for today. Your warm-up sets do not count. This is also a great day to focus on your technique during what time is left in each minute. Pay attention to how the previous lift felt and intentionally improve your next lift. You can creep up in loading over the course of the 10 minutes or you can try to hold a certain loading across all sets.
3:25-3:50- Partner WOD: 15 min. AMRAP
6 partner-assisted pull-ups, C2B pull-ups or bar muscle-ups (switch roles each round; each do hardest variation you can)
50 ft kettlebell walking lunge partner A
6 hang power cleans (95/55) one after the other
50 ft kettlebell walking lunge partner B
*Half start on the power cleans, half on the pull-ups.
Standard Class Thursday:
3:10-3:20- CrossFit Dodgeball
3:20-3:25- Double-under practice
3:25-3:50- 8 x 200m
*Rest 2:00 between efforts
3:55-4:05- Hip Mobility
Tuesday
Barbell Strength:
Squat 2-2-2-ME @ 70-80-85-90%
Then:
EMOM 12 minutes: 3 reps @ 70%
Gymnastic Strength:
Go over progressions and spotting for skin-the-cat and back lever hold
GWOD: Back Lever & Row
2 rounds of:
15 ring rows
10 skin-the-cats
10 ring rows elevated
10 inverted chin ups on rings
10s back lever hold
Scaled version:
2 rounds of:
10 ring rows
7 skin-the-cat w/ spotters
7 ring rows elevated
7 inverted chin-ups on rings
10s tuck back lever hold
WOD:
12 min AMRAP of:
6 hang power cleans (115/75)
50 ft kettlebell walking lunge (53/35)
6 chest-to-bar pull-ups
Thursday:
Barbell Strength:
Bench 2-2-2-ME @ 70-80-85-90%
Then:
EMOM 12 minutes: 3 reps @ 70%
Gymnastic Strength:
Go over progressions and spotting for front lever hold and L-sit to shoulder stand
GWOD: Front Lever & HSPU
2 rounds of:
5 HSPU
10 skin-the-cats
5 HSPU
5 ring L-sit to shoulder stand
10s front lever hold
Scaled version:
2 rounds of:
5 HSPU w/ feet elevated on box
7 skin-the-cats
5 HSPU w/ feet elevated on box
3 L-sit to shoulder stand w/ spotter
10s front lever progression hold
WOD:
9-15-21 reps, for time of:
bar facing burpee
overhead squat (95/65) (intermediate: 65/45)
Friday:
Barbell Strength:
Deadlift 2-2-2-ME @ 70-80-85-90%
Then:
EMOM 12 minutes: 3 reps @ 70%