Apr 5, 2023
Conditioning
AMRAP 20
750-1000 m row
50 sit ups
350-500 m row
25 V-ups
Notes
The workout today is a modified version of Quarterfinal Test 4. Your score will be the rounds and reps completed in the 20 minutes.
Your 500 m split should be no slower that 2:10 for either row. If you think this is an aggressive pace for 20 minutes, row closer to 750 m for the longer row and 350 m for the shorter row.
Sit ups should be done in 4-6 sets. If you cannot complete 50 in this amount of sets, you can decrease the reps to 40.
The V-ups will get challenging. The goal is to do these in sets of at least 5-7. In place of V-ups, you can do single leg v ups or tuck ups.
Apr 4, 2023
Strength
3 sets of 5-7 Pendlay Rows
Perform a straddle stretch in between sets. :15 left, right, and center
3 sets of 5-7 DB bench
Perform couch stretch :45/side in between sets
Notes
Same working weight on all 3 sets for the Pendlay rows and DB bench. Aim for sets of 7 across. If you achieve that you may go heavier next week.
Be sure to keep your glutes and abs engaged during the couch stretch to ensure you are keeping the hip extended and not arching the back. You may lean forward as much as necessary to allow for a good stretch without sacrificing hip extension.
Conditioning
Helen
3 RFT
400 m run
21 KB swings
12 pull ups
*15 min cap*
Notes
The workout today is the CrossFit benchmark “”Helen””: running, KB swings, and pull ups. Your score is the time it takes to complete the three rounds or the reps completed at the 15 minute cap.
Your runs should take no longer than 2:15 across the three rounds. If this pace sounds aggressive, you can decrease the run to 300 m.
Kettelbell swings should be done at a light-moderate weight. You should aim to go 1-2 sets on the swings.
Pull ups should be done in 1-2 sets as well. You may go to banded pull ups or jumping pull ups.
Apr 4, 2023
Strength
3-4 sets front squats of 3-5 reps
2-3/arm shoulder CARs in between sets
Notes
Today’s strength is 3-4 sets of 3-5 front squats. You will perform all working sets at the same weight, aiming for 5 reps one each set. If you are able to achieve this you can go heavier next week. Otherwise you will repeat the same weight until you get 5 reps on all working sets.
In between your working sets you will perform 2-3 reps of shoulder CARs per side.
Conditioning
Every 4:00 x 4
12-15 calories
12 sandbag reverse lunges
10 box jumps (step down)
*3 minute cap on each round*
Notes
The metcon today is four rounds of calories, sandbag reverse lunges, and box jumps. Your score will be your slowest round. Each round will be capped at 3:00.
The calories should take about a minute. If this pace sounds unsustainable across four rounds, you may decrease the calories to 10-12.
The sandbag weight should be moderate. The goal is to keep the lunges unbroken. Hold the sandbag against your chest.
Box jumps should be done at a height that you will not hesitate on. Step down from each box jump.
Apr 4, 2023
Strength
Power Snatch + Snatch
Notes
Spend 15 minutes building to 1-3 challenging sets without missing.
If you finish before the 15 minute mark, perform drop sets of a snatch singles at 80-85% of your heavy weight for the day.
Conditioning
EMOM 16
1 – 12-15 cal
2 – 4-5 wall walks
3 – 12 DB box step overs
4 – 50 double unders
Notes
Today’s workout is an 15 minute EMOM of calories, wall walks, shuttle runs, . You will complete a total of 6 rounds of these movements.
The calories should take no longer than :45. If this sounds like an ambitious pace for 6 rounds then you may decrease the calories down to 10-12.
The wall walks should take no longer than :45 as well. You may decrease the number of wall walks or choose a modified height for your wall walks.
You will use two dumbbells for the box step overs and hold each DB by your side. These should be a light-moderate weight so that the step overs are unbroken across the EMOM.
Double unders should take no longer than :30. You can substitute single unders or decrease the number of double unders.
