Marathoners
Short intervals: 60s on, 60s off until pace/form deteriorates
WOD
10 min EMOM: 2 power clean and jerks @70% of 1RM
Then
8 min AMRAP: 9 GHD sit-ups, 6 overhead squats (95/65)
Others
Strength: Work up to find 1RM shoulder press
WOD: 2 rounds for time of-
10 shoulder press (115/75)
50 double-unders
10 push press (115/75)
50 double-unders
10 push jerk (115/75)
Burpees & Back Squats (185/135lbs)
With a continously running clock perform:
1 Burpee and 1 Back Squat, in the first 1 min
2 Burpees and 2 Back Squats, in the second 1 min
3 Burpees and 3 Back Squats, in the third 1 min
…
Continuing this for as long as you are able.
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Rest 3 min, then do #2:
Burpees & Shoulder Presses (115/75 lbs )
With a continously running clock perform:
1 Burpee and 1 Shoulder Press, in the first 1 min
2 Burpees and 2 Shoulder Press, in the second 1 min
3 Burpees and 3 Shoulder Press, in the third 1 min
…
Continuing this for as long as you are able.
============================
Rest 3 min, then do #3:
Burpees & Deadifts (245/165 lbs)
With a continously running clock perform:
1 Burpee and 1 Deadlift, in the first 1 min
2 Burpees and 2 Deadlifts, in the second 1 min
3 Burpees and 3 Deadlifts, in the third 1 min
…
Continuing this for as long as you are able.
Shoulder press 1-1-1-1-1
Push press 3-3-3-3-3
Push jerk 5-5-5-5-5
For Time:
10 Shoulder press (115/65)
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
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!
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.
