Standard Class:
Tuesday
3:10-3:15- Kettlebell tap race
3:15-3:25- 10 min EMOM:
2 clean and jerks
*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. Thisis 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-PartnerWOD:
With a partner, as many reps as possible in 12 min of:
One arm alternating kettlebell clean and jerks (53/35)
200m run
*Partner A performs KB clean & jerks while partner B runs; score= total number of clean and jerks
Thursday
3:10-3:20- CrossFit Dodgeball
3:20-3:25- Double-under practice
3:25-3:50-
WOD:15 min AMRAP
250 m run
25 double-unders
1 rope climb (sub: 5 strict ring rows)
3:55-4:05- Hip Mobility
Tuesday
Barbell Strength:
Squat 1-1-1ME @ 80-90-95-100%
EMOM 15 min: 2 reps @ 80%
Gymnastic Strength:
Piketo handstand practice
-Practice box assisted pike handstand walks
-Practice pike from box to handstand freestanding handstand w/ spotter
GWOD: 2 rounds of:
12 pull-ups
10 toe-to-bar, lower to L-sit(pause for 1 sec)
10 windshield wipers
15s L-sit hold
Scaled version:
8 pull-ups
8 K2E, lower to tuck (pause for 1 sec)
8 windshield wipers
15s L-sit progression hold
WOD:
15 min AMRAP
250 m run
50 double-unders
5 deadlifts (225/155)
Thursday:
Barbell Strength:
Bench 1-1-1ME @ 80-90-95-100%
EMOM 15 min: 2 reps @ 80%
Gymnastic Strength:
Accumulate 1 min of ring support holds
Accumulate 10 reps of low ring arm extensions
GWOD: straddle L-sit & push-up
2 rounds of:
15 push-ups
10 L-sit dips
15 oblique raises
15 diamond push-ups
15s straddle L-sit hold
Scaled version:
10 push-ups
7 L-sit dips
10 oblique raises
10 diamond push-ups
15s straddle L-sit progression hold
WOD:
12-9-6 reps of:
Hang squat cleans (155/95)
Burpee bar muscle-ups (sub: burpee pull-ups)
Friday:
Barbell Strength:
Deadlift 1-1-1ME @ 80-90-95-100%
EMOM 15 min: 2 reps @ 80%
Gymnastic Strength:
PracticeBasic swing towel drill
GWOD: 2 rounds for quality of:
25 push-ups
25 hollow rocks
25 ring rows
25 v-ups
*Mobility work: partner shoulder stretches