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As we are rolling into fall our bodies naturally want to prepare for hibernation. And it naturally becomes easier to add a little muscle.
So in order to work with nature instead of against it, BUILD will have a slightly different tempo then the last previous months. I also recommend that the majority of u do build. Simply put only if u have over 30 pounds to lose would I suggest SHRED!
SHRED!
Every 3min. X 5 Rounds:
15/12 Cal Assault Bike
15 Pull-Ups
Max Barbell OHS in remaining time (Goal: 15+)
Rest 4min.
Every 3min. X 5 Rounds:
200m Row
15 Ball slam 30/20lb.
Max Barbell Front Rack Lunges in remaining time (Goal: 14+)
*Be sure to leave yourself a little time before starting the next round on each EMOM. Try to save about 30sec. to recharge. If you can handle no rest though, by all means, HIT IT!
Extra credit if you have time:
5 Sets:
10 Hanging Leg Raises (Keep your knees locked and legs straight)
immediately into;
10 Heavy Plate Sit-Ups 35/25lb+
Rest 60sec. Between Rounds
BUILD
3 x 5 squat
5 x 3 press
15min. AMRAP:
8 Pull-Ups
10 DB Hang Clean and Jerks (5ea. arm) 50/35lb.
200 m run
CROSSFIT
Weightlifting
Back Rack Lunge
5 Reps on each leg (10 total)
immediately into;
5 Lateral Barbell Lunges on each leg (You should know how much you can do by now. Try going heavier than usual.)
Rest 90sec. Between Sets. Shoot for 4-5 Sets in a 18min. Window.
** This is our 2 week unilateral program before we hop back onto another cycle. I am going try as hard as I can to guess the movements for the Friday Open Workouts, but there is always a possibility of overlapping movements each week going into friday. For now, Let's get our engines primed and go HARD on these metcons so you're ready for the suck coming on those :)
15min. AMRAP:
8 Pull-Ups
10 DB Hang Clean and Jerks (5ea. arm) 50/35lb.
14/12 Cal Row
TUESDAY
SHRED!
EMOM x 3min.
15/12 Cal Row
EMOM x 10min. (Both in the same min.)
8 DB Power Cleans 45/30s
8 Burpees
EMOM x 3min.
200 m run
EMOM x 10min. (Both in the same min.)
8 Alt. DB Snatch 45/30lb.
8 Toes-To-Bar
EMOM x 3min.
15/12 Cal Assault Bike
Rest 2min. Between Each Section
If you need to scale the cardio, be sure that it's something that takes you about 35-40sec. each round. Otherwise that 2min. is not going to feel needed. Those are meant to be hard.
If you need to scale the reps for EMOMs, just make sure you're getting done in about 40-45sec.
BUILD
5 x 3 Bench press
1 x 5 deadlift
10 min AMRAP
3 deadlift
3 KB swing
3 deadlift
6 KB swing
3 deadlift
9 kb swing
3 deadlift
12 KB swing.... and so on
Use 50% of todays deadlift for the WOD
CROSSFIT
AMRAP in 15 minutes
5 Power Snatches 95/65
50 Double Unders
Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
and so on... Keep adding 20/10lbs.
Scale the numbers if needed. Double the number for singles if you do not have dubs.
(Rest 10min. After Between Section 1. Get Warm and Ready! Scale with H.R. Push-Ups if needed)
10min. AMRAP:
3 handstand push-ups
3 power cleans
6 handstand push-ups
3 power cleans
9 handstand push-ups
3 power cleans
12 handstand push-ups
6 power cleans
15 handstand push-ups
6 power cleans
18 handstand push-ups
6 power cleans
21 handstand push-ups
9 power cleans
... adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
WEDNESDAY
SHRED!
10 min to finish...
10-20-30-40
Front Rack DB Step Ups 50/35lb. (holding 1 DB anyhow and stepping onto a 24" box)
20-40-60-80
single Unders
Rest 3min.
10 min running clock...
1min. Plank
Immediately into;
1min. to complete as many KB Squat Cleans 53/35lb as possible.
NO REST (Straight back to the plank)
*If you hit 75 KB Squat Cleans, you can stop early because that's the goal. #Godspeed
Rest 3min.
10 min to finish...
10-20-30-40-50
Push-Ups
Russian KB Swings 70/53lb.
Lot of fun stuff today :)
BUILD
Every 4 min x 5
5 squat @ 80% of monday
6 DB push press
5 deadlift @ 80% of tuesday
then
Run 800m
15 Rounds:
5 Ball slam 20/14
3 Burpees
1 Deadlift 315/225
CROSSFIT
For Time:
Run 800m
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/225
Run 800m
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Deadlift 315/225
Looking for something LONG and FUN today. Been a while since we did something like this. CAP is 35min. Be sure that your deadlift is something you can just walk over and pick up. It should NOT be max effort or even close to that.
THURSDAY
SHRED!
15min. running clock...
1min. of Max Push Press 95/65lb bar
immediately into;
1min. of Max Pull-Ups or Ring Rows to failure
immediately into;
1min. of Max Lateral DB Raises 15/10lb. (If you need lighter, use change plates)
Rest 90sec.
(Rest 4min.)
Part 2.)
Every 5min. x 3 Rounds:
25/18 Cal Assault Bike
15 SDHP's 95/65lb bar
Max Russian Twists with a 5lb. Plate in remaining time.
*Be sure to stop 20-30sec. before the next round on that last part.
BUILD
5 x 3 Bench press
3 x 5 pull ups
Teams of 2:
15min. AMRAP:
5min. of MAX Cals on the Assault Bike
immediately into;
5min. of MAX Cals on the Rower
immediately into;
5min. of MAX Double Unders
You may start at ANY station for your strategy with your partner. Only 1 person works at a time.
CROSSFIT
20min. EMOM:
Odd: 3 Jerks (climbing)
Even: 10 Pull-Ups
You are going to be cleaning the weight off the ground for this. 10 pull-ups in a minute should be easy. However, after that jerk starts to build, it will get spicy.
Teams of 2:
15min. AMRAP:
5min. of MAX Cals on the Assault Bike
immediately into;
5min. of MAX Cals on the Rower
immediately into;
5min. of MAX Double Unders
You may start at ANY station for your strategy with your partner. Only 1 person works at a time. I really wanted to make today cardio intensive so that we don't mess with whatever CrossFit throws at us tomorrow.
FRIDAY
SHRED!
(0-8min.)
21-15-9
Cal Row
Box Jumps 24/20"
DB Deadlifts 70/50s
(8-16min.)
10 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats
(16-24min.)
21-15-9
Cal Assault Bike
Wall Balls 20/14lb.
Sit-Ups (Feet anchored around Wall Ball)
(24-35min.)
400m Run
400m Farmer Carry with (1) 70/53lb. KB
200m Run
200m Farmer Carry with (2) 70/53lb. KBs
BUILD
3 x 5 squat
1 x 5 deadlift
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Snatch
Since most/all of you will probably snatch for 20.1, I usually like the idea of going a little heavier first to make that bar to feel as LIGHT as possible.
Complete this as a warm up:
1min. of cardio of choice
1min. of barbell snatch warmups
1min. of cardio of choice
1min. of snatches at 95/65 (7-8 Reps)
1min. of cardio of choice
1min. of snatches at 15-20% heavier (5-6 Reps)
1min. of cardio of choice
1min. of snatches at 15-20% heavier (3-4 Reps)
*Getting that cardio and barbell cycling in is really going to prime you up nicely. A little bit of sweat before you start a short workout like this is KEY. Shorter the workout, longer the warm up :)
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes