“It’s not the load that breaks an individual down. It’s the load they are not prepared for.”
– Tim Gabbett
Weekly WODs:
Monday
Crossfit – Tempo Bench Day + Bikes and Bars
The weights on the bench press should become slightly heavier this week. The weight you are adding should not compromise your technique or the tempo of your lift. After our strength session we’ll move on to our conditioning. We have five rounds of bike calories and toes-to-bar. Our goal for this type of workout is to maintain consistent RPMs on the bike. Athletes should strive to stay around 60-65 RPMs.
Burn – “Shake and Bake” Benchmark
5 Rounds For Time
200m Run
10 Devils Press
15:00 CAP
Tuesday
Crossfit – Heavy 3-Rep Hang Power Snatch + Lockout or Lookout
Receiving the barbell with soft elbows is undeniably one of the scariest situations a lifter could be faced with when moving a heavy load overhead. We’ll be taking a step back in our progression to really identify the purpose of the punch under the barbell in the snatch. We’ll complete a heavy 3 rep hang snatch after our progressions, and move onto our conditioning. The conditioning for today is not for score and will give athletes and opportunity to work on punching under the bar in the hang snatch under fatigue. Athletes should also expect to see plate ground to overheads, hand-release push-ups and running.
Burn
EVERY 3:00 x 4 SETS
200m Run
20 Hang Power Cleans 20 Push-Ups
(Score is Time each Set)
Wednesday
Crossfit – “Purple Cobra”
This Globo Gym Purple Cobra’s inspired workout is a smoke show. It’s the benchmark workout “Annie” with a twist of Russian kettlebell swings. Athletes should prepare for a ladder of Russian Swings, double-unders, and sit-ups.
Burn
AMRAP x 12 MINUTES
12/10 Cal. Bike
12 Alt. DB Renegade Rows
12/10 Cal. Row
12 Wall Balls
Thursday
Crossfit – Nacho Average 2K
Ready to spice things up? We’ve got a 2k row buy-in followed by a ladder of alternating kettlebell shoulder to overheads and calories on the bike or rower. You’ll get a tiny amount of rest between the buy in and part two of the workout.
Burn
EMOM x 16 MINUTES
MIN 1 – 5 Up-Downs + 15 DB Sumo Deadlifts
MIN 2 – 5 Up-Downs + 10 DBL DB Snatches
MIN 3 – 5 Up-Downs + 14 Alt. Front Rack Lunges MIN 4 – :45 MAX Hollow Hold
Friday
Crossfit – Rump Roast
Expect to be feeling the lingering effects of this workout for a few days! We have 3 sets of jumping lunges, up downs over the bar, and shoulder to overheads. You might need to live in couch stretch after this one!
Burn – “Annie” Benchmark
FOR TIME
50-40-30-20-10
Double-Unders
Sit-Ups
-10:00 Hard Cap-
Saturday
Crossfit
It’s “Cindy” Saturday! Both level 2 and regular Crossfit will perform our favorite bodyweight endurance workout. Expect to see push-ups, pull-ups, and air squats! A great goal for this workout is to attempt to get between 10-15 rounds. If you’re able to EMOM this workout you are an unstoppable force to be reckoned with! Athletes should focus on the long haul during this workout. The pull-ups should remain unbroken, push-ups in no more than 2 sets, and air squats controlled in order to allow the upper body to recover.
Level 2 should expect to do some cleaning!
Burn
PARTNER WORKOUT IN TEAMS OF 2… ON A 14:00 RUNNING CLOCK… P1 COMPLETES…
400m Run
WHILE P2 PERFORMS AMRAP OF…
20 Air Squats
15 Russian KBS
10 Ring Rows
*Partner 1 is the timer, while Partner 2 completes
AMRAP. When P1 returns from run, partners switch and P1 picks up where P2 left off.
