MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Rope Climb Skill Work — 15:00-30:00

B. Take 15 Minutes to Work on Rope Climbs

Training notes:

• If you already have proficient rope climbs, you can try for 2-3 rope climbs consecutively, to build endurance or accumulate 8-12 legless rope climbs.

Girl WODs — 43:00-55:00

C. "Amanda"

For Time:

9-7-5

Ring Muscle Ups

Squat Snatch (135/95)

Training notes:

• 12 minute time cap.
• With this being a CrossFit benchmark workout, if you can do the rx weight and rmu, you should do your best to do the rx version. Scale with other pulling gymnastics as needed (IE:21-15-9 c2b)
• This is a high skill, difficult movement wod, the goal is to push your stamina to the limits while maintaining good technique and positions.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Work on Rope Climbs

C. For Time:

9-7-5

Ring Rows (Feet On Box)

Ring Push Ups

Power Snatch

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Shoulder to Overhead — 15:00-25:00

B. Take 10 Minutes to Establish 3RM:

Push/Power Jerk (TNG)

Training notes:

• There is not a standard for this, but it is a CrossFit specific skill/strength that is worth knowing.
• You can always pause at the top of the rep to take a breath and re-brace, you do not need to rush the whole lift.

Open 12.3 — 35:00-53:00

C. 18 Minute AMRAP

15 Box Jumps (24"/20")

12 Shoulder to Overhead (115/75)

9 Toes to Bar

Training notes:

• Box jump= hips extended at the top, step back down on the same side of the box.
• Apply your touch n go practice from this cycle on the shoulder to overhead.
• Break toes to bar intelligently. Use the SLSC standards to map out how many toes to bar you possibly will end up doing. Breaking up the set of 9 into 3 sets is okay strategy here.
• SLSC Standards: Bronze: 6+ rounds, Silver: 8+ rounds, Gold: 10+ rounds, Platinum: 13+ rounds

Clean-up — 55:00-60:00

FITNESS

B. Take 10 Minutes to Establish 3RM:

Push/Power Jerk (TNG)

C. 18 Minute AMRAP

15 Box Jumps

12 Shoulder to Overhead

9 Hanging Knee Raises

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Squat Clean Technique — 15:00-30:00

B. Take 15 Minutes to Establish 1 RM:

Squat Clean

Training notes:

• SLSC Standards (clean and jerk, but can be roughly translated): Bronze: .8x BW, Silver: 1x BW, Gold: 1.3x BW, Platinum: 1.7x BW

High Turnover Intervals — 40:00-55:30

C. 5 Minute AMRAP

5-10-15-20...

Wall Balls (20/14) (10')

Burpees

• 5 Med Ball Slams Between Every Set (30/20)

Rest 2 Minutes

4 Minute AMRAP

4-8-12-16...

Wall Balls (20/14) (10')

Burpees

• 4 Med Ball Slams Between Every Set

Rest 1:30

3 minute amrap

3-6-9-12...

Wall Balls (20/14) (10')

Burpees

• 3 Med Ball Slams Between Every Set

Training notes:

• Use the Orangish/Red balls for this (I'm color blind but you know what I'm saying)
• Make sure to reach full extension at the top of every slam. Think what the top of a thruster looks like.
• Burpees reach full extension in the hips as well, arms above head and jump off the ground at the top of each rep.
• Everyone goes to 10' target.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Establish 1 RM:

Squat Clean (if able), or Power Clean + Front Squat

C. 5 Minute AMRAP

5-10-15-20...

Wall Balls

Burpees (No Push Up)

• 5 Med Ball Slams Between Every Set

Rest 2 Minutes

4 Minute AMRAP

4-8-12-16...

Wall Balls

Burpees (No Push Up)

• 4 Med Ball Slams Between Every Set

Rest 1:30

3 minute amrap

3-6-9-12...

Wall Balls

Burpees (No Push Ups)

• 3 Med Ball Slams Between Every Set

THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

Hyrox, Running Focus — 25:00-55:00

B. For Time:

1 Mile Run

Rest 5 Minutes

Into

5 Rounds For Time:

60 Double Unders

50' Overhead Walking Plate Lunge (35/25)

15/12 Assault Bike Calories

Training notes:

• 30 Minute time cap.
• Prioritize your 1 mile run performance, the wod after is to ensure you feel like you get a good amount of training volume for today.
• The test for this cycle will be a 1 mile run for time. This is an SLSC Standard Test: Bronze Sub 9:00, Silver Sub 8:00, Gold Sub 7:00, Platinum Sub 5:30

Clean-up — 55:00-60:00

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Deadlift Volume — 15:00-30:00

B. Take 15 Minutes to Establish 1RM:

Deadlift

Training notes:

• SLSC Standards: Bronze: 1.25x BW, Silver: 1.5x BW, Gold: 2x BW, Platinum: 2.5x BW

Classic Crossfit — 43:00-55:00

C. 3 Rounds For Time:

32/24 Calorie Row

16 S/A Hang Dumbbell Snatch (50/35)

4 Wall Walks

Training notes:

• 12 minute time cap
• Row pace will matter in this, make sure to push the pace at a sustainable rate.

Clean-up — 55:00-60:00

FITNESS

B. Take 15 Minutes to Establish 1RM:

Deadlift

C. 3 Rounds For Time:

24/18 Calorie Row

16 S/A Hang Dumbbell Snatch

4 Scaled Wall Walks

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

B. 30 Minute AMRAP (W/Partner)

400 Meter Run

40 Deadlifts (185/125)

40 Handstand Push Ups

40 Toes to Bar

20 Burpee Box Jump Overs (24"/20")

20 Power Cleans (185/125)

Training notes:

• Run together, split the rest with your partner.
• Barbell weight should allow you to do both movements for the reps on both movements.

FITNESS.

B. 30 Minute AMRAP (W/Partner)

400 Meter Run

40 Deadlifts

40 DB Push Press

40 Ab Mat Sit Ups

20 Burpee Box Jump Overs

20 Power Cleans

SUNDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Hyrox — 15:00-55:00

B. For Time: (W/Partner)

1000 Run

1000 Meter Ski/Row

1000 Meter Run

1000 Meter Row/Ski

100 Burpees Over Rower

1000 Meter Run

100 Wall Balls (14/10)

Training notes:

• 40 Minute time cap
• Run together, split the rest.

Clean-up — 55:00-60:00