Sep 25, 2016
*Programming Note*
This is a deload week for powerlifts (bench press and deadlift). If you’re feeling pretty run down, take it easy and potentially drop some of the met-cons. Attempt to keep the intensity of the lifts the same, but drop the volume as needed. In other words, keep the weights used high but drop the number of sets down. Though, you will be maxing out on the Olympic lifts (snatch and clean and jerk). Good luck and have fun!
Strength
1A) Close Grip Bench Press
1B) Overhand Grip Weighted Pull Up
Conditioning
4 Rounds, each for time:
8-6-4-2 reps of:
- Dumbbell Thrusters (45/30)
- Pull Ups
Rest twice as long as it took you to complete the round. If 8-6-4-2 took 1:30, rest 3:00.
There is a 20:00 time cap on this workout.
Sep 23, 2016
0845 Weightlifting
1000 CrossFit
With a partner, complete 5 rounds for time of:
- 20 Kettlebell Swings (70/53)
- 20 Box Jumps (24/20)
- 20 Burpees
Partner 1 begins to work on the 5 rounds while partner 2 runs 4oom. When partner 2 gets back, partner 1 then runs 400m and partner 2 continues to work on the 5 rounds where partner 1 left off. This pattern continues until all 5 rounds are completed.
30:00 Time Cap.
Sep 22, 2016
Strength
Front Squat
These are deload squats and meant to be very light.
Conditioning
4 Rounds for max reps:
- 30s of Calories on the Rower
- 30s Rest
- 30s of Burpees
- 30s Rest
- 30s of Dumbbell Thrusters (35/20)
- 30s Rest
Optional Independent Work
5 Sets:
- 4 Hang Power Cleans @ >80% of 1 rep max power clean
3 Sets:
- 10 Kettlebell Front Rack Reverse Lunge Step Off (4-8″) per leg
- 10-15 Dumbbell Romanian Deadlifts + Banded Good Morning
2 Sets:
- 8-12 Eccentric Single Leg Calf Raise
- 60s of Single Unders
Sep 21, 2016
Strength
4 Sets:
- 5-20 Kipping Handstand Push Ups
- 5-20 Butterfly Pull Ups
Rest 60s between exercises
Scales:
- 10-15 L-Seated Dumbbell Press + 10-20s Headstand or Angled Wall Hold
- 5-20 Kipping Pull Ups (if you have 5+ strict pull ups)
- 5-20 Kip Swing (if you do not have 5+ strict pull ups)
Conditioning
Every minute, on the minute, for 20:00:
- Strict Chest to Bar Pull Ups x 3-5
- Ring Dip x 3-5
- Chest to Ring Ring Row x 5-7
- Inchworm Sidewalk x 10-15 steps per side
Scales:
- Pull Up Negative as slow as possible x 1-3
- Ring Dip with feet on floor x 3-5
Optional Independent Work
3 Sets:
- 8-12 Dumbbell Shoulder External Rotation
- 15 Skull Crushers @ 30X0
- 10 Windmill per arm
Sep 20, 2016
Strength
Deadlift
Performance:
Fitness:
- Build in sets of 1-3 @ 21X1 until technique degrades
Conditioning
With a partner, one person working at a time, complete 5 rounds for time of:
- 60m Sled Drag (switch every 15m)
- 30m Farmer’s Walk (switch every 15m)
18:00 Time cap
Optional Independent Work
Every minute, on the minute, for 10:00:
- 3 Squat Snatches @ 65-75%
