5 rounds of 7 reps of:
1 power clean
1 front squat
1 push press
1 back squat
1 push press
One “rep” includes 1 movement of each exercise. Perform these movements a total of 7 times in succession for one “round”. The weight may not be dropped during any of the 7 reps. Must be touch and go. However, this workout is not timed, so rest as needed between the 5 rounds (just not the 7 reps).
Increase the weight between each round, working up to your max.
AMRAP 12 minutes
6 back squats (185/115)
9 pull-ups
12 kettlebell swings
(Freshmen, sophomores: If you choose to do this workout, think about going 75-80% of your 4RM on the back squats.)
3 attempts at your one rep max of the following lifts:
Back Squat
Shoulder Press
Deadlift
Then add up the weight on each of your heaviest lifts and add them up…..and there you have it! Your Crossfit Total!
Three consecutive AMRAPs–in this case, as many reps as possible–in any order, each 4 minutes, with no break in between:
1. Back squat, 65/45 – push press, 65/45
2. Knees to elbows – jumping squats
3. Push-ups with feet on box (handstand push-up progression) – sit-ups (legs in butterfly position)
Score for each station is number of reps on whichever movement you did fewer of (e.g. if you did 38 knees to elbows and 45 jumping squats, score for station 2 is 38)
Record score for each station and total of all three to comments.
The cycle begins again! However, this time you start by bumping your 4RM! Raise the top number on your deadlift and back squat by 10 lbs, and on your shoulder press by 5 lbs. Just watch—you’re getting stronger!
Deadlift 5 – 5 – 5+
65, 75, and 85% of your new 4-rep max
Back squat 5 – 5 – 5+
65, 75, and 85% of your new 4RM
Shoulder Press 5 – 5 – 5+
65, 75, and 85% of your new 4RM
The first set is 5 reps of 65% of your 4-rep max; the second set is 75%; the last set in each exercise is as many reps as possible at 85%. E.g. if your 4RM on the deadlift is 225 lbs (or your 1RM is 250), your sets would be 5 reps at 145, 5 reps at 170, and as many reps as you can knock out at 190. Record weights and reps to comments.
SWOD 1: Deadlift 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
SWOD 2: Backsquat 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
SWOD 3: Shoulder Press 5 – 5 – 5
40, 50, and 60% of your 4-rep max (or 90% of your 1RM)
This is the last week in the Wendler cycle, the deloading phase. The last set is not a plus one (+1) effort. Piece of cake!
