21.04.19 – 21.04.23

Monday

Overhead Squat
10 minutes to find today’s heavy triple

Midline Check (A)
4 rounds for time of:
8 Overhead Squats, 135/95 lbs
8 Toes-to-bars
4 Bar Muscle-ups
Rest 1 min

Midline Check (B)
4 rounds for time of:
3 Bar Muscle-ups
6 Toes-to-bars
6 Overhead Squats, 135/95 lbs
Rest 1 min

For part 1 and 2:

  • Overall time cap is 20:00
  • Super Fitness Robot: Sub-12 Minutes, including rest
  • More Likely: 13-20 Minutes, including rest

Scaling:

  • Toes to Bar: 1-2 Sets at all times, or scale to kipping knee raises (do not reduce reps)
  • Bar Muscle Ups: 1 Set at all times, or modify to a jumping bar muscle up or chest to bar pull up.

Tuesday

CrossFit

Back Squat
10-7-7-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Enough is Enough
For time:
9 Deadlifts, 315/205 lbs
9 Strict Handstand Push-ups
15 Deadlifts, 275/185 lbs
15 Strict Handstand Push-ups
21 Deadlifts, 225/155 lbs
21 Strict Handstand Push-ups

*Time cap 12 min
Super fitness robot: sub 6
More likely: 7-12

Stimulus:

  • 1st set of DL should be 75% or less of athletes 1RM. Decrease weight each set
  • Scale to kipping HSPU as needed but try to stay strict.

Weightlifting

Back Squat
1×4 at 60% 1RM
1×3 at 75% 1RM
1×2 at 85% 1RM
1×2 at 85% 1RM

Rest as needed between sets.

Snatch
1×3 at 60% 1RM
1×3 at 70% 1RM
1×3 at 75% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM

Rest as needed between sets.

Clean & Jerk*
(3+1)x1 at 60% 1RM
(3+1)x1 at 70% 1RM
(2+1)x1 at 80% 1RM
(2+1)x1 at 80% 1RM
(2+1)x1 at 80% 1RM

Rest as needed between sets.

Snatch Deadlift
3×4 at 90% 1RM

Wednesday

Waterlogged
For 6 cycles:
AMRAP 5 mins of:
50/40 Row Calories
Dumbbell Devil Press, 35/20 lbs

No rest between cycles.
For each cycle restart the AMRAP.

In the first 2 minutes, Row 50/40 CALs.

For every CAL not completed in 2min, complete 1 DB Devil’s press in remaining time

*Max of 10 devil press in each round

Strict Press
Heavy single for the day

Thursday

CrossFit

Strength/Prep
On the minute x 8 mins:
2 Power Clean & Push Jerks, 75% 1RM

*Drop and reset between reps

Hit the Cruise Control
8 rounds for time of:
8 Handstand Push-ups
4 Power Cleans, 135/95 lbs
3 Box Jump Overs, 30/24 in
4 Power Cleans, 135/95 lbs
3 Box Jump Overs, 30/24 in

Super Fitness Robot: sub 9 min

More Likely: 12-16min

Destiny
Complete as many rounds as possible in 20 mins of:
Row, 500 m
12 Thrusters, 45/35 lbs
Assault Bike, 1000 m
6 Strict Pull-ups

Weightlifting

Front Squat
1×4 at 60% 1RM
1×4 at 70% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM

Rest as needed between sets.

Snatch
1×2 at 60% 1RM
1×2 at 70% 1RM
1×2 at 80% 1RM
1×2 at 85% 1RM
1×2 at 85% 1RM

Rest as needed between sets.

Clean & Jerk
(3+1)x1 at 60% 1RM
(3+1)x1 at 70% 1RM
(2+1)x1 at 80% 1RM
(2+1)x1 at 85% 1RM

Rest as needed between sets.

Clean Deadlift
3×4 at 90% 1RM

Rest as needed between sets.

Friday

Back Squat
10-7-7-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Grip it and rip it, with a friend
Partner AMRAP 1/2
AMRAP 16 mins of:
8 Power Snatches, 95/65 lbs
Run, 100 m
1 Rope Climb, 15 ft

*Alternate movements with your partner.

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