WOD: Team WOD
5 rounds each for time with a partner:
150-m run
15 knees-to-elbows
15 burpees
Tips
- Complete this workout in 20:00-30:00.
- This partner workout is known as a relay-style workout or, " you go, I go." While one partner completes the full round, the other partner is resting. Once P1 completes the full round, they rest and P2 starts their round.
- Complete this workout at a consistently fast pace.
- The run should take less than 1:00 each time.
- The burpees should take :45 or less.
- Complete the knees-to-elbows in 3 sets or less.
Scaling
Knees-to-elbows Reps (10), knee raises, sit-ups.
Burpees Reps (10), down and ups
WOD: For time
5 rounds for time:
63 double-unders
15 box jump-overs (50/60 cm)
9 hang squat cleans (35/50 kg)
– Athletes must step down from the top of the box.
Post-workout:
2 sets:
50 back extensions
Max-effort L-sit hold
– Rest 1:00-1:30 between movements.
Tips
- Finish in 11:00-15:00.
- There is a lot of jumping redundancy in this workout, which challenges your overall capacity. Don't start at a sprint pace.
- Spend no more than 1:00 on the double-under, otherwise, consider reducing reps or time capping the movement.
- Pace or push the box jump-overs to keep the hang cleans unbroken for at least 2 rounds.
Scaling
Double-unders Reps (44), 1:00 of work, single-unders
Box jump-overs Height, step-overs
Hang squat cleans Load, DB options
WOD: Heavy Day
5 sets for load:
5 push jerks
Pre-workout:
On an 8:00 clock:
Handstand walk/wall walk practice
Tips
- Take a break from the higher intensity and volume programmed in the rest of the week; focus on building strength.
- Take enough warm-up reps so your first working set of 5 can be "heavy" or around 65% of your first push jerk.
- Increase load across as many sets as possible.
- Take time to reset between reps so you can focus on consistent footwork.
Scaling
Push jerk Load, push presses, strict presses
HYROX
For reps
5 rounds of :
1 minute calories
1 minute jumps over hurdle 50cm/60cm
1 minute weighted sit-ups 6kg/9kg
1 minute air squats
1 minute rest
Scaling
Loads, heights
WOD: AMRAP 10
12 alternating DB snatches (15/22.5 kg)
4 bar muscle-ups
Pre-workout:
On a 10:00 clock:
Build to a heavy 5-rep DB snatch/arm
– Complete 5 consecutive reps on one arm, then 5 more on the other.
Tips
- Complete 6-9 rounds.
- Spend no more than :45 on each movement.
- DB snatches should be unbroken for the majority of the workout.
- Cycle through the rounds at a fast pace without breaking up the gymnastics.
- Avoid failed attempts on the BMU and scale as needed.
Scaling
Alternating DB snatches Load, DB hang snatches, single-arm options
Bar muscle-ups Jumping BMU, chest-to-bar pull-ups, kipping pull-ups, ring rows
WOD: For load
On a 20:00 clock:
10 rounds of
3 front squats
200m run
– Increase front squat load as desired.
Tips
- Prioritize lifting heavier in today's workout. Athletes can push on running but this shouldn't fatigue them so badly that it affects their ability to lift well.
- Athletes will be lifting from a rack in today's workout.
- Have athletes start around 50% of their 1-rep max and build slowly throughout the 10 rounds.
- Advise athletes to hold a consistent pace on running each time. A good goal is anywhere from 45'' to 1 minute
- Athletes should have about :30-45 between rounds to change weights if needed
Scaling
Front squat Back squats, goblet squats, DB squats, lunges.
HYROX
For time
50 walking lunges
400m run
30 push-ups
20 burpees box jumps 50cm/60cm
100 wall ball shots 6kg/9kg
Scaling:
Reps 30% less
Loads and heights
Push-ups, on knees
WOD: DEL
25 burpees
400-m weighted run (6/9 kg)
25 weighted pull-ups (6/9kg)
400-m weighted run
25 handstand push-ups
400-m weighted run
25 chest-to-bar pull-ups
400-m weighted run
25 burpees
Tips
- CrossFit Hero workout, "Del." Overall this should be a challenging workout because of the variety of movements and the volume.
- Finish the workout in 16:00-25:00.
- Weighted running, pull-ups and upper body pressing help athletes prepare for "Murph."
- Weighted runs finish in 3:00 or less.
- Perform 2-4 sets on all gymnastics movements.
Scaling
Burpees Reps (15), up-downs
Weighted run Distance, load, bike
Weighted pull-ups Load, banded pull-ups, ring rows
Handstand push-ups DB push presses, push-ups
Chest-to-bar pull-ups Chin-over-bar pull-ups, jumping pull-ups
HYROX
For time
3 rounds of:
1000m row
1000m run
Scaling:
Distance 800m
WOD: Τeam Wod
3 rounds for time:
50/70-cal. row,bike or ski
200 double-unders
70 synchronize walking lunges
– One partner working at a time during the row and double-unders.
Tips
- Complete the workout in 20:00-25:00.
- Finish the row between 3:00-4:00
- Spend no more than 3:00 on the double-unders each round.
- Don't stop moving on the walking lunges.
Scaling
Row30/40-cal.
Double-unders 140 Reps, 200 single-unders, 75 plate hops.
Walking lunges Reps, range of motion, air squats.