Strength/Skill Work: Every 90 Seconds for 6 Rounds: Power Snatch 1.1.1 (Rest 10-15 Seconds Between Singles)
90 Double Unders S(45 Dubs/90 Double Taps)
30/24 Calorie Row
10 Power Snatches S(95/65) RX(115/80) RTG(135/95)
Today’s strength work is an opportunity to build to a heavy 3 rep set on the power snatch. Each set of 3 will be performed as 3 singles with about 10-15 seconds rest between singles. This is a great way to go heavy while still dialing in technique. The rest between reps is just enough time to reset and refocus to perform each rep as perfectly as possible. Start on the light to moderate side and try to build with each round.
“Water Power” is a moderate length triplet, combining two cardio movements with a complex barbell movement in the snatch. Break up the dubs and pace the row from the beginning on this one, as 15 minutes can feel a lot longer than it sounds. The approach on the power snatches should feel similar to the strength work, but with less rest between reps. Choose a weight for the power snatches that you could do the first round unbroken with if you chose. During the workout, stick with sets of 3-5 reps at a time or opt for singles to keep you moving at a steady pace for all 15 minutes.
4 X 3 Min AMRAPs:
KB Swings S(44/35) RX(53/44) RTG(70/53)
KB Goblet Squats
KB Sumo Deadlift High Pulls
*Max Cal Bike in Remaining Time. 3 Mins Rest Between AMRAPs
RD 1: 21 Reps Each, RD 2: 18 Reps Each, RD 3: 15 Reps Each, RD 4: 12 Reps Each
21 GHD Sit Ups to Parallel
15 MB Russian Twists (per side)
9 MB Side Plank Up-Downs (per side)
“Liberty Bell” is an interval workout rotating through 3 minutes of work, and 3 minutes of rest. Seeing that it’s a shorter working interval, and that we get to rest the same amount that we are working, we want to attack this workout at a hard pace. The goal with this workout is to do each set of swings, squats, and high pulls unbroken, and to get to the bike every round. In the early rounds, the reps will be higher, and just to make it to the bike will be a good goal to shoot for. In the later rounds as the KB reps decrease, we want to increase the intensity on the bike and see if we can rack up more cals each round. Choose a weight on the KB that you think you can do all sets unbroken for all 3 rounds, but is challenging to do so.
Strength/Skill Work: Every 90 Seconds for 5 Rounds: (15 Mins)
Set 1) 5 Strict Press @ 20X1 (From the Ground)
Set 2) 5 Ring Rows @ 20X1 RTG(Feet on Box/Weighted)
3 Rounds For Time: (9 Min Cap)
15 Hang Power Cleans S(95/65) RX(115/80)
15 Burpees Over the Bar
The strength/skill work is the focus for today, as we will be working on 2 upper body strength movements. Strict movements are a great way to develop this strength, which translates to so many of the dynamic movements we do in CrossFit. The strict press and strict ring row complement each other nicely since one is a pushing movement and the other is a pulling movement. By using opposing muscle groups and alternating sets, we should be able to challenge ourselves pretty good on each movement. Build with each set on the strict press as long as you are able to. If you can get at least 5 ring rows with the tempo each round, try elevating the feet and/or adding weight.
“Hangover” is a sprint workout to finish off the day. We are looking for this workout to be completed in under 7 minutes today, which is about a minute per movement. The hang cleans should be performed in 1-2 sets per round, and the burpees should be fast and unbroken. Don’t try to pace this one today. Go hard and see if you can hang on. If you are on the fence in terms of weight today, go lighter, and move faster through this workout.
For Time: (25 Min Cap)
Buy In: 800m Run S(600m)
10 Rounds of:
9 Push Ups
12 Butterfly Sit Ups
15 Air Squats
Buy Out: 800m Run S(600m)
S(Perform 6/9/12 Reps of Each)
Today is a longer conditioning-focused workout. The goal with today is to stay moving at a solid pace for about 20-25 minutes. If push ups are a sticking point for you, consider scaling the reps or doing banded push ups today. Each round should take under 90 seconds to complete, so we don’t want you to get stuck on any one movement for too long. For the runs, hold back a little on the first run and see if you can push that final run to end the day.
“CFPB Open Test”
50 Wallballs S(14/10) RX(20/14)
50 Box Jumps S(20/16) RX(24/20)
40 Cal Row
30 Toes-to-Bar S(Knees to Chest)
30 Chest-to-Bar Pull Ups S(Pull Ups/Ring Rows)
20 Power Cleans S(95/65) RX(135/95)
20 Shoulder to Overhead
AMRAP Bar Muscle Ups in Remaining Time S(Burpee Pull Ups)
*Scaled (10 less reps for each movement)
This is our last Friday workout before the Open starts next week. This will also build on last week’s Friday workout, which had a similar format, but was only 14 minutes long. Knowing this is a 20 minute workout, you definitely need to break up your sets and pace well from the beginning. A good goal for most athletes is to get to, or possibly finish, the shoulder to overhead movement. Choose a weight on the barbell that you can do 10+ reps unbroken with when fresh. A big sticking point for a lot of athletes is the toes to bar and chest to bar, because they are back-to-back. Break up your sets early on these and be ready to scale if needed.
Strength/Skill Work: Front Squats (18 Min Cap)
Sets 1, 3, and 5: 5 Front Squats @ 75%
Sets 2, 4, and 6: 2 Front Squats @ 80-90%
AMRAP 14: (In teams of 2)
80/60 Cal Bike
40 Front Squats S(115/75) RX(135/95) RTG(155/110)
8/6 Rope Climbs
Today’s strength work has the same format as the back squats we did last week. In this format, the sets of 5 serve as the baseline sets and the sets of 2 serve as the building sets. Each set of 5 should be moderately heavy and the sets of 2 should be progressively tougher with each set. Challenge yourself on the last 2 sets of 2 and see if you can get to 90% or more by the final set.
-“Rope Burn” is a partner AMRAP where the work will be shared between you and another person. You and your partner can break up the reps however you would like, but we would recommend sticking with shorter working sets, and transitioning more often. This will allow you to keep the intensity up on the bike, where you get rewarded for that extra intensity you put into it. Aim for 20-30 second intervals on the bike, sets of 5-10 on the front squats, and alternating reps on the rope climbs. If you can get through 2 full rounds today, you’re flying.