Skills and distance, Crossfit Style! BARBELL SKILL: Push Jerk w/ PAUSES on the Dip and the Catch + Rotator cuff work between sets * 50% x 5 + 15 Plates External Rotations 60% x 5 + 15 Scaption Raises 70% x 5 + 15 Plates Scap Punches 70-75% +
Skills and pacing! SKILLS: Every minute on the minute for 10 total minutes: Odd – :30 Wall Facing Handstand Hold (Work tapping feet if able) Even – :30 of Dragonflys/Front Lever Tuck Holds WORKOUT: 100 Doubles (200 singles)(2:30 cutoff) 50 Wall Ball Shots (14/20#) 100 Doubles 50 Toes
5:00 controlled sprints with some complex movements so pace appropriately! WORKOUT: 5:00 AMRAP of: 9 Wall Ball (14/20#) 6 Toes 2 Bar 3 Clean and Jerks (113/165#)(70% Jerk) REST 10:00 Repeat 3 total times for aggressive, but consistent pacing every 5:00 period… Error on the side of TOO
Perfect day for a run! CORE: 1/2 Kneeling Anti-Rotational Holds * :20 each side with :10 rest between and :30 between sets (2 sets) STRENGTH: 3×5 Deadlift @ 80-85% (Should be heavy, but not a max out) * 3:00 clock per work set * Warm Ups: 50% x5,
18.5 final prep! GLUTES/HIPS: Lateral Banded Squat Walks (HEAVY!) x 6-8 each way (Blue + orange/red or more) Psoas March x 6-8 total (Red or blue band) * 2 sets POWER/SKILL: Every 2:00-2:30 on the clock for 5 rounds for technique and skill perform: 3-5 Touch and Go
One more week… 18.5… SHOULDER: Tempo Reverse DB Flys * 5 sets @ 0-5-5 tempo with 5-10# weights (2 sets) * Throw a little chest stretching between sets POWER: Every 2:00 for 5 sets only: 2 Rack Thrusters * 60, 70, 80, 85-90, 90-95% 1RM * Go by
18.4 practice! SHOULDER REHAB: Tempo Bent Over Reverse Flys (3-8# only) * Raise plates slowly and hold for 5 seconds, slowly lower back to starting position for another 5 seconds for 5 total reps * Perform another set at the 2:00 mark POWER/STRENGTH: 1 Hang SQUAT Clean +
Last chance for some practice before 18.3! GLUTES/HIPS: 20 Reps of Banded Squat WALKS (10 Left and 10 Right) * Mini Red or Mini Blue Band 10 Reps of Psoas Marches (Slow with emphasis on pulling knee to chest hard with lower back flat!) * Mini Orange or Mini
Open week! PULL STRENGTH/STABILITY: * Try to accumulate a little more holding time overall compared to 2 weeks ago :05-:07 Active Hold :05-:07 Chin Above Pull Up Hold :05-:07 Pull Up Negative * 3 reps back to back to back before resting (2:00 per round) * 2 total sets
** Reminder… You are always allowed to take things to a lower intensity after Open training days if things are feeling heavy and slow CORE: :20 Hanging L-Sit Hold OR :30-:40 Front Bridge if you are feeling the T2B from yesterday * Every minute on the minute for 3
Barbell open prep! GLUTE/INJURY PREVENTION: Glute Bridges on Bench + Marches X 12 total reps (3 sec holds each rep) Band Knee External Rotation while holding a slightly below parallel squat X 12 total reps (Red or Blue band) * 2 sets for QUALITY BARBELL SKILLS: 3 Position
Open workout! WORKOUT: 60 Calories on the Rower 50 Toes 2 Bar (50 Knee Raises) 40 Wall Ball (14/20#)(10/20#-9′) 30 Power Cleans (95/135#)(65/95#) 20 Ring Muscle Ups (CTB Pull Ups) * 14 minute AMRAP * POST YOUR TOTAL REPS TO ZENPLANNER
Skills and an open repeat! SKILLS: Every minute on the minute for 15:00: 1st – Toes 2 Bar or Muscle Ups (:30-:40) 2nd – HSPUs (:30-40) * Try partner assisted! 3rd – Double/Triple Unders (:30-:40) WORKOUT: 7 Muscle Ups (Rings Preferred) 50 Wall Ball (14/20#)(10/20#-9′) 100 Double Unders
New week! SHOULDER PREHAB: 10 Scap Rows (Harder Angle) 10 Scap Rows + Ring Rows (Harder Angle) 10 Scap Push Ups * 2 sets for Quality STRENGTH: Every 1:00-1:30 switch back and forth between the following: Odd periods – 2-3 Unbroken Weighed CTB Pull Ups (Add weight each
New glutes! GLUTE WORK: Weighted Single Leg Glute Bridges x 8ea (Lay DB across lap trying to keep both hips level, but push with 1 leg only) Banded Lateral Walks x 25′ Left and Right (50′ total with band around knees) * 2 total sets * POWER/SKILL: 1
Bars and balls! WORKOUT: 50 Wall Ball Shots (14/20#) 40 Deadlifts (105/155#) 40 Wall Ball Shots (14/20#) 20 Cleans (105/155#) 30 Wall Ball Shots (14/20#) 10 Snatches (105/155#) * No cutoff so try to pick a little more aggressive weight for the barbell Looking for 80% 1RM or
New week! INJURY PREVENTION: 40 Band PullDOWN + PullAPARTS * Take your time and break into sets of 10-15 with short rest between STRENGTH: 3 Rep Deficit Deadlift (NO DROPPING ON ANY SETS) * 2-4″ Deficit depending on what height allows you to set your spine properly *
Proper pacing and position on this one! Main site! WORKOUT: “Task Priority Fight Gone Bad” 20 Wall Ball Shots (14/20#) 20 Sumo Deadlift High Pulls (53/75#) 20 Box Jumps (20/24″) 20 Push Presses (53/75#) 20 Calorie Row REST 1:00 3 total rounds for time No cutoff, but
Pacing test! WORKOUT: 1 minute of Wall Ball Shots (14/20#) 1 minute of Calories on the Rower 1 minute of Box Jumps (20/24″) 1 minute of REST * 5 rounds for scores on Rounds 1 & 4, 2 & 5 and best score on Round 3 The goal
Some booty work! PREHAB: Start with a 1:00 Hip Flexor stretch on each side… Then… 10 reps of Double Leg Glute Bridge with a 5 sec hold at the top of each rep… Then… 5 reps of Single Leg Glute Bridge with a 5 sec hold at the top
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