Tuesday
a.m.
*Spend a solid 15min rolling out t-spine and
triceps
A. Every 90 seconds, for 12 minutes (8 sets):
Paused Front Squat @ 22x1; 1 rep
*Goal is to complete all 8 sets at last week’s
heaviest weight or possibly more.
195, 195, 195, 200, 200, 200,
200, 200 (my back was a little rounded on these last few sets so I didn’t add
weight)
B. Every 3min for 15min (5sets):
60 seconds to establish 3 Clean & Jerks
*You get the full 60 seconds to put up 3 clean
& jerks.
*Use the time wisely.
*Note scores for each set:
*Build to your heaviest set of 3
125, 145, 165, 175, 185
C. Five rounds for time of:
2 Rope Climbs (15′) – you may use feet
3 Clean & Jerks (225/155 lbs)
7:47 – I was really out of breath during this
D. Two sets for times of:
60 Seconds of L-Sit – accumulated if you don’t
make all 60 seconds on the first attempt
Rest 2-3 minutes
1:25 (I think I only did 50 seconds total), 2:10
(I accumulated 70 seconds to make up for the first set)…I did a set of 30sec
then sets of 10sec after that
E. 3 sets:
Half kneeling Cable Chop; 8 reps/side Complete
with 20#, then 30 for the last 2 sets
Side Plank leg raises; 15 side Complete
p.m.
A. Three sets for times of:
10 Meter Handstand Walk
15 Toes to Bar
50 Double-Unders
10 Meter Handstand Walk
Rest 3-5 minutes
*Treat this as if each set was a Regionals
event. The goal is to figure out if you can speed up your handstand walk and
maintain control if your placement in the event depends on it.
1:23, 1:26, 1:21
B. Every 3 minutes, for 24 minutes (8 sets)
for time:
Row 15/12 Calories
6 Chest-to-Bar Pull-Ups
4 Strict Handstand Push-Ups
2 Dumbbell Burpee Box Step-Overs (55/35 lb
DBs)
1:30, 1:25, 1:24, 1:25, 1:25, 1:21, 1:19, 1:14 –
Once I realized I was going to die on this, I started pushing harder at the end
Wednesday
A. EMOM, for 20 minutes:
Snatch x 1 rep
Minutes 1-10: build from 70-85%
115, 115, 115, 125, 125, 125, 135, 135 (failed and
redid), 140
Minutes 11-20: stay between 85-90%
140, 140, 140, 145, 145, 145, 145, 150, 150, 150
B. Back Squat
EMOM
Set 1 – 40% x 4 reps 105
Set 2 – 50% x 3 reps 130
Set 3 – 60-65% x 2 reps 165
Set 4 – 75% x 1 reps 190
+
*rest 2-3min after each set below
Set 5 – 85% x 1 rep 215
Set 6 – 90% x 1 rep 230
Set 7 – 85% x 2 rep 215
Set 8 – 85% x 2 rep 215
C1. DB Chest supported Rows @ 22X0 (on flat
bench); 6 reps x 3 sets, rest as needed
*make these heavy, pause two seconds between
reps
50# DB’s for set 1&2, 55’s for set 3
C2. GHD Hip Extensions with Arms in “Y”
Overhead @ 2021; 12-15 reps x 3 sets, rest as needed
15 reps each set
+
If you have the time you can perform the below
as a separate session
+
D. Every 5 minutes, for 35 minutes (7 sets),
for times:
20/15 Calories on AirDyne
15 Wall Balls (30/20 lbs)
20-Meter Sled Push (heavy – should take 20-30
seconds)
*Treat each set like an individually scored
event…go hard!
*Goal is sub 3min each
1:59, 1:53, 1:52, 1:55, 1:52, 1:50, last set close
to 2:00 – I misread my stopwatch
Friday
a.m.
A. Every 90 seconds, for 15 minutes (10 sets):
Split Jerk x 1 rep
Loads per set (by %): 55, 65, 70, 75, 80, 85,
90, 95, 95+, 95+
125, 145, 160, 170, 180, 190, 200, 210, 220, 230
(5# PR), just barely missed 240!
Brittany’s gonna hate me J
B. 2015 Masters Qualifier Event 3
Two rounds for time of:
Row 1000 Meters
50 Thrusters (65/45 lbs)
30 Chest-to-Bar Pull-Ups
*Fastest female (40-44) - Amanda Allen 14:52
*Fastest male (40-44) – Gabriel Romero 14:54
17:31. This was awful. I held 2:04/2:05 on the
first row and then 2:12 on the second L
My arms were burning on the thrusters.
p.m.
A. Every two minutes, for 8 minutes (4 sets):
30 seconds of Banded Deadlift (225/135)
*Increase band tension from last time
Used 2 red bands and got 13,
12, 13, 13 reps
B. Bulgarian Split Squat @ 30x1; 8 reps x 3
sets, rest 45sec b/w legs, 90sec after both
*Go as heavy as you can while maintaining
tempo
45’s, 50’s, 50’s
C1. Seated bamboo shoulder Press @ 2111; 10
reps x 3 sets, rest 60
20# KB’s per side with red bands
C2. Ring Row @2111; 10 reps x 3 sets, rest
60sec
Complete
C3. Bar Muscle-Ups; 8 reps x 3 sets, rest
60sec
Complete, broke these up a bit to avoid tearing my
hands up
Saturday
a.m.
A. Every 90 seconds, until you fail to
successfully complete the complex:
Above Knee Hang Snatch + Overhead Squat
*Men’s Loading (in lbs): 185, 195, 205, 215,
225, 235, 245, 255, 265, 275, 285, 295
*Women’s Loading (in lbs): 125, 135, 140, 145,
150, 155, 160, 165, 170, 175, 180, 185
***Scaling options
Men: 155,165,175,185,195,205,215,225,235,245
Women: 95, 105, 110, 115, 120, 125, 130, 135,
140, 145
Hit 170! Failed on the snatch
at 175. This is a 5# PR for my snatch and a 10# PR for my snatch from the hang!
B. When the clock reaches 18:00, complete the
following for time…
For time:
30 Strict Handstand Push-Ups
15 Burpee Muscle-Ups
5:49
C1. Bent-Over Barbell Row; 8reps x 3 sets,
rest as needed
145, 150, 150
C2. Reverse Hypers; 20 reps x 3 sets, rest as
needed
130# for all sets
C3. Hollow Hold; 60sec x 3 sets, rest as
needed
Unbroken, barely
Optional p.m. Session
A. Two sets of:
Row 2500 Meters @ 80-85%
10-Meter Handstand Walk
10 Alternating Overhead Pistols (45/33 lbs)
10-Meter Handstand Walk
Rest 5 minutes
*During rest, spend two minutes per leg in hip
flexor/quad stretch of your choice.
13:12, 12:50 – I held a 2:09/2:10 on the rower, my
quads were all knotted up. I did the pistols with the 35# KB held in front, not
overhead.
Sunday
a.m.
“The 2008 CrossFit Games…Minus the Hill…and
compressed into 30 minutes”
Against a running clock, perform the following
for time:
“Chest-to-Bar Fran”
Complete rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Chest-to-Bar Pull-Ups
*2008 Winners: Chris Spealler – 3:01, Gillian
Mounsey – 5:17
3:05
+
Rest until the clock hits 10:00, and then…
+
Five rounds for time of:
5 Deadlifts (275/185 lbs)
10 Burpees
*2008 Winners: Matt Chan – 2:33, Libby DiBiase
– 3:23
4:34
+
Rest until the clock hits 20:00, and then…
+
For time:
30 Squat Clean & Jerks (155/100 lbs)
*perform as squat clean to overhead anyhow –
thruster out of the bottom is fine
*2008 Winners: Jason Kalipha – 2:46, Caity
Matter (Henninger) – 3:30
5:51, my low back was all pumped up
p.m.
4 sets @ 8-85% effort:
800m Run
1 mile
AirDyne
5 min b/t sets
6:41, 6:44, 6:24, 6:22 – my quads were really
tight on the first 2 sets then they loosened up a bit
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