MONDAY
Strength/Skill
Overhead Squat – 8,6,4,4 reps @ 60,65,70,75%
*New set every 3 min
*Build across sets – If you don’t know %s start @ RPE5-6 and end @ RPE7-8
Workout Of The Day
For time
10 Power Snatch – (52/34kg)
20 CTB Pull ups
30 Box Jump Overs – 24/20″ – step down
40 Lateral Burpees over Bar
30 Box Jump Overs – 24/20″ – step down
20 CTB Pull ups
10 Power Snatch – (52/34kg)
Masters – (43/30kg)
Time Cap – 16 min
Top Scores – 10 min
TUESDAY
Strength/Skill
Bench Press – 5 sets x 5 reps @ 70-75%
*New set every 2:30
*Build or maintain within % range based on feel. All sets should be tough
Workout Of The Day
6 min AMRAP
300/250m Row
60 Double Unders
Rest 2 min x 2 sets
*Restart on set 2 – each AMRAP is its own score
Top Scores – 3 Rounds on each AMRAP
Minimum Goal – 2 Rounds on each AMRAP
WEDNESDAY
Strength
Squat Clean – 4 sets x 3 reps @ 70-80%
*New set every 3 min
*Drop and reset between reps. Build across sets based on feel
Workout Of The Day
3 Rounds for time
12 Shuttle Runs
8 Thrusters – (43/30kg)
12 TTB
Time Cap – 12 min
Top Scores – 7 min
THURSDAY
Strength/Skill
Workout Of The DaY
EMOM x 20
Min 1 – 45 sec Machine of choice
Min 2 – 15 Russian KB Swing – (24/26kg)
Min 3 – 8-10/side KB Plank Pullthrough
Min 4 – 15 meters side KB OH Carry
Min 5 – 30 sec Goblet Wall Sit
Friday
Strength/Skill
Workout Of The DaY
CROSSFIT OPEN 26.1 TBA
SATURDAY
With a Partner:
Partner 1:
90 sec AMRAP:
30 sec Echo Bike
12 Banded Face Pulls
5/side Plank Shoulder Taps
Partner 2:
90 sec AMRAP:
5 Scap Push-ups
5/side Forward Lunges in Place
20 sec Handstand Hold on Wall
*Partners work at the same time on different stations then switch. Both partners complete each station twice.
Equipment Needed: Echo Bike, Band
