MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Front Squat — 15:00-30:00

A. Take 15 Minutes to Complete 1 of 2 Options:

Option 1: 3,3,2,2,1 Tempo Front Squats

Option 2: 1RM Front Squat

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​Training notes:

• 20x1 tempo (if doing option 1)
• The reason there are two options today is we have been prioritizing heavy clean and jerks on Wednesdays. If you are going to be taking Wednesday's class, choose option 1, and keep the bar speed quick, to ensure you will be able to give your best for the clean and jerk test out. Otherwise feel free to work up to a 1RM front squat.

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​Rope Climb Focused Grinders — 40:00-55:00

B. For Time:

9 Rope Climbs

15 Power Snatches (135/95)

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

15 Power Snatches (135/95)

9 Rope Climbs

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​Training notes:

• 15 minute time cap.
• Power snatch is moderate weight and can be done in smooth and steady singles.
• Cap the first set of rope climbs to 4 minutes.

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​Clean-up — 55:00-60:00

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​FITNESS

A. Take 15 Minutes to Complete 1 of 2 Options:

Option 1: 3,3,2,2,1 Tempo Front Squats

Option 2: 1RM Front Squat

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B. For Time:

18 Lying to Stand Rope Pulls or 9 Scaled Rope Climbs

15 Power Snatches 21 Burpee Box Jump Overs (No Push Up)

15 Power Snatches

18 Lying to Stand Rope Pulls or 9 Scaled Rope Climbs

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​TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Handstand Hold/Walk Skill — 15:00-30:00

A. Take 15 Minutes to Practice Handstand Walks

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​Training notes:

• Set a new benchmark for a handstand walk/hold drill!
• Practice, play, see what you can do after 6 weeks of training.

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​ Anaerobic Conditioning (Fran) — 45:00- 55:00

B. "Fran"

For Time: 21-15-9

Thrusters (95/65)

Pull Ups

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​Training notes:

• 10 minute time cap.
• If you think that you can RX this workout and still not finish, you should try anyways. If you intend on getting better at CrossFit over the next year or so then it will be a helpful benchmark for you to have a time to beat whenever this comes back around.
• Fran SLSC Standards: Bronze: Sub 10 Minutes, Silver: Sub 7 Minutes, Gold: Sub 5 Minutes, Platinum: Sub 3 Minutes

Clean-up — 55:00-60:00

FITNESS

A. Take 15 Minutes to Practice Handstand Holds

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B. "Fran"

For Time:

21-15-9Thrusters

Ring Rows

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​WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Clean and Jerk Technique — 15:00-30:00

A. Take 15 Minutes to Establish a 1RM:

Clean and Jerk

Training notes:

• Whichever style of clean or jerk you prefer. In theory a squat clean and split jerk should be your strongest technique.
• SLSC Standards Bronze: .8x BW, Silver: 1x BW, Gold: 1.3x BW, Platinum: 1.7x BW

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​Midline Focused Chippers/Quartets — 43:00-55:00

B. 12 Minute AMRAP

50' Handstand Walk

15 V Ups

15 Alt. DB Hang Clean and Jerks (50/35)

100' KB Suitcase Carry (70/53) (Switch Hand After 50')

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​Training notes:

• Sub handstand walk for 5 wall walks.

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​Clean-up — 55:00-60:00​
​FITNESS

A. Take 15 Minutes to Establish 1RM:

Power Clean and Jerk

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B. 12 Minute AMRAP

5 Scaled Wall Walks

15 S/L V Ups

15 Alt. DB Hang Clean and Jerks

100' KB Suitcase Carry (Switch Hand After 50')

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​THURSDAY

PERFORMANCE

Warm-Up — 00:00-25:00

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​Hyrox, Rowing Focus — 25:00-55:00

A. 30 Minute AMRAP

2000 Meter Row

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Rest 3-5 Minutes

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AMRAP in Remaining Time:

1000 Meter Run

150' Burpee Broad Jump

30 American KB Swings (53/35)

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​Training notes:

• Take into consideration what you think your goal time for this will be and reverse engineer your pace using your 500 meter split. Save a bit of energy to surge for the last 2-300 meters.
• SLSC Standard - Bronze M: Sub 9:00, F: Sub 10:00. Silver M: Sub 8:30, F: Sub 9:30. Gold M: Sub 7:30, F: Sub 8:45 Platinum M: Sub 6:40, F: Sub 7:40

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​Clean-up — 55:00-60:00

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Bench Press Volume — 15:00-30:00

A. Take 15 Minutes to Establish a 1RM of:

Bench Press

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Training notes:

• Use a spotter and communicate responsibly.
• SLSC Standards- Bronze: .8x BW, Silver: M: 1x BW, F: .9x BW, Gold: M: 1.15x BW, F: 1x BW, Platinum: M: 1.5x BW, F: 1.25x BW

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​Classic Crossfit — 40:00-55:00

B. 3 Rounds For Time:

30/24 Assault Bike Calories

20 Toes to Bar

10 Hang Clean and Jerks (135/95)

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​Training notes:

• 15 minute time cap.
• Bike pace will be a big separator on this wod, alongside grip endurance. Break the t2b and hang clean and jerks knowing they will eat into each other.

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​Clean-up — 55:00-60:00​
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FITNESS

A. Take 15 Minutes to Complete:

Bench Press

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B. 3 Rounds For Time:

24/18 Assault Bike Calories

20 Hanging Knee Raises

10 Hang Clean and Jerks

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​SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

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​Partner Workout — 25:00-55:00

A. 30 Minute AMRAP (W/Partern)

400-600-800-1000 etc... Meter Run

21 Power Cleans (155/105)

15 Strict Pull Ups

9 Wall Walks

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​Training notes:

• Run together, split the rest.

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​FITNESS.

A. 30 Minute AMRAP (W/Partner)

400-600-800-1000 etc... Meter Run

21 Power Cleans

15 Banded Pull Ups

9 Scaled Wall Walks

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​SUNDAY

PERFORMANCE

Warm-Up — 00:00-10:00

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​Hyrox Skill Work — 10:00-25:00

A. Take 15 Minutes to Practice/Learn:

Sled Pulls

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​Training notes:

• Over the next few weeks we will implement time to learn hyrox specific movements and technique.

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​Hyrox Conditioning — 35:00- 55:00

B. 20 minute AMRAP (W/Partner)

200' Sled Pull

400 Meter Run

200' DB Hang Walking Lunges (35s/25s)

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​Training notes:

• Run together, split the rest.

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​Clean-up — 55:00-60:00