MONDAY

PERFORMANCE

Warm-Up — 0:00-15:00

Back Squat — 15:00-30:00

A. Take 15 Minutes to Establish:

1 Rep Max Back Squat

Training notes:

• Make sure we are all prepared to bail if we have to. The plan is not to miss a lift, but things happen.
• SLSC Standards: Bronze-1x BW, Silver-1.25x BW, Gold-1.5x BW, Platinum-2x BW

Barbell Battery — 42:00-55:00

B. "DT"

5 Rounds For Time:

12 Deadlifts (155/105)

9 Hang Cleans (155/105)

6 Shoulder to Overhead (155/105)

Training notes:

• 13 minute time cap.
• Keep in mind what a sustainable pacing method is for you. This workout is very grippy, and the weight is heavy enough to reach your limits quickly on this.
• Also consider efficient breaks like stopping on the 11th deadlift, then pick the weight up and establish hang position (12th deadlift complete). Carry that same method over with hang cleans to shoulder to overhead.
• SLSC Standards: Bronze: For Completion (135/95). Silver: Sub 13 Minutes. Gold: Sub 8 Minutes. Platinum: Sub 5 Minutes.

Hyrox — 15:00-55:00

A. 40 Minute AMRAP (W/Partner):

200-400-600-800...Meter Run

100' Sled Push

250-500-750-1000...Meter Row

20 Alt. DB Snatch (50/35)

Training notes:

• Run together, split the rest with your partner.

TUESDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Strict Press — 15:00-30:00

A. Take 15 Minutes to Establish:

1 Rep Max Strict Press

Training notes:

• Keep your core braced and glute engaged. It's not worth leaning back and risking a low back injury to get a rep that is ugly.
• SLSC Standards: Bronze- .5x BW, Silver- Female .55x BW Male .6x BW, Gold- Female .7x BW Male .85x BW, Platinum- Female .85x BW Male 1x BW

Gymnastics Bottleneck WODs — 43:00- 55:00

B. For Time:

21 Pull Ups

42 Double Unders

21 Alt. DB Clean and Jerk (50/35)

18 Chest to Bar

36 Double Unders

18 Alt. DB Snatch (50/35)

15 Bar Muscle Ups

30 Double Unders

15 Alt. S/A DB Devils Press (50/35)

Training notes:

• 12 minute time cap.
• This is a rendition of Open wod 22.3/25.2. If you have been around the block, maybe check your open scores or take a trip down memory lane on how this went for you.
• Use the same movement used last week for scaling if you were here last Tuesday.

WEDNESDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Athlete Day — 10:00-20:00

A. Take 10 Minutes to Establish:

Max Standing Vertical Jump

Training notes:

• Make sure to give yourself adequate rest between attempts.

High Turnover Conditioning — 25:00-55:00

B. "Kelly"

5 Rounds For Time:

400 Meter Run

30 Box Jumps (24"/20")

30 Wall Balls (20/14) (10'/9')

Training notes:

• This is a benchmark CrossFit workout that tests aerobic capacity and leg endurance. Pace the box jumps and wall balls at a rate that will not completely crush your ability to run moderately fast.
• Note, these are box jumps, not jump overs. Full extension of hips at the top of every rep when standing on the box.
• 30 minute time cap.

THURSDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Hyrox, Compromised Running — 15:00-55:00

A. For Time:

1000 Meter Row

300' Sandbag Walking Lunges (66/44)

1000 Meter Run

150' Farmer Carry (53/35)

300' Burpee Broad Jumps

150' Farmer Carry (53/35)

1000 Meter Run

100 Wall Balls (14/10) (10'/9')

Training notes:

• 40 minute time cap.
• Wall ball weight and Farmer Carry weight are "open" division weights. If you have intentions on every competing at the "pro" division feel free to increase weight used on these exercises.

POWERBUILDING

A. In 20 min:

Build to a 1RM front squat

• Do at least 3-4 warm-up sets and plan on 3-4 heavy attempts

B. EMOM 12:

1st: 30s strict pull-ups

2nd: 40s push-ups, hand-release

3rd: 50s ski erg w/ damper @ 10

FRIDAY

PERFORMANCE

Warm-Up — 00:00-15:00

Power Clean — 15:00-25:00

A. EMOM10

1 Power Clean

Training notes:

• Drop and reset between repetitions.
• Increase weight every 2 sets as able.
• This is kind of like a speed run to a max out, it's okay if you are not able to work to a true max. We are lifting in this fashion to maximize our short time due to longer conditioning today.
• Power clean SLSC Standards- Bronze: .8x BW, Silver: 1.5xBW, Gold: 1.15x BW, Platinum: 1.5x BW

Classic Crossfit — 35:00-55:00

B. "Nate"

20 Minute AMRAP

2 Ring Muscle Ups

4 Handstand Pushups

8 Kettlebell Swings (70/53)

Training notes:

• Replace rmu with another higher skill gymnastics exercise as necessary.
• Transitions matter if you are profficient at pressing gymnastics, otherwise this workout is a slow methodical pace asking sure technique on rmu stay strong.
• SLSC Standards: Bronze: 10 Rounds of Cindy, Silver: 10+ Rounds, Gold: 15+ Rounds, Platinum: 20+ Rounds

SATURDAY

PERFORMANCE

Warm-Up — 0:00-25:00

Partner Workout — 25:00-55:00

A. 30 Minute AMRAP (W/Partner)

400 Meter Run

40 Lateral Skater Jumps

40 Deadlifts (225/155)

40 Wall Balls (20/14) (10'/9')

Training notes:

• Standard for skater jumps: jump from on leg and land on the opposite, the distance of the short side of the floor tiles.
• Deadlift weight moderately heavy.
• Run together, split reps with your partner.

POWERBUILDING

A. Bottom-up front squat

Build to a tough 3 for today in 20 min

• ​https://www.youtube.com/watch?v=SM2JuIv-u6M​
• This starts from full depth unlike the pin squats we've been doing for the past few weeks

B. 5 min AMRAP:

Legless rope climbs

+

(Rest 2 min)

+

3 min AMRAP:

50' hand-over-hand sled pull

100' farmer's walk (70/hand; 53/hand)

SUNDAY

PERFORMANCE

Warm-Up — 00:00-10:00

Hyrox Skill Work — 10:00-25:00

A. Take 15 Minutes to Practice/Learn:

Sled Pull

Training notes:

• We agreed we should spend some more time exploring sled pull techniques, as this is one of the more complex/difficult movements in hyrox.

Hyrox Conditioning — 35:00- 55:00

B. 20 minute AMRAP (W/Partner)

200 Meter Run

50' Sled Pull

Training notes:

• Run together, split the rest.

POWERBUILDING

A. Double overhand deadlift, no hook grip

Build to a touch-and-go 3RM for today

B. DB Z press

Build to a 6RM for today

C. 5 min AMRAP:

5-10-15... V-ups

• 10 Russian KB swings (88/62) b/w sets