Monday
/Compliments of CrossFit HQ
Weightlifting:
Split snatch 1-1-1-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to the Zen.
Friday!
/Workout 20.4
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box ♂ 24-in. box
Thursday
/CFHQ: Rest Day.
We will warm up as always then we will perfomr mobility. I highly recommend shoulder and hip mobility.
We could be doing a weightlifting ladder for the Open 20.4 workout.
Wednesday
/Weightlifting:
Back squat 10-8-6-4-2 reps (max out weight for each rep scheme)
Practice SLIPS for 30 minutes.
Post loads to the Zen.
Tuesday
/WOD
50-40-30-20-10 reps for time of:
Hip extensions*
Double-unders
*Reverse Hypers, Supermans.
Post time to the Zen.
Monday
/WOD
50-40-30-20-10 reps for time of:
Row/bike (calories)
Thrusters
35 lb. Barbell womens
45 lb. barbell mens
Post time to the Zen.
Friday
/Open WOD 20.3 (18.4)
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Thursday
/WOD
Choices:
Pick one of the following running workouts to do
Run 5,000 meters
Run to Schmale rd.
10 laps around the building, resting 1 minute between laps.
Then:
Practice SLIPS for 20 minutes
Post time to the Zen
Wednesday
/Complete as many rounds as possible in 20 minutes of:
500-m row
50 single-leg squats, alternating
10 squat snatches
Women: 95 lb.
Men: 135 lb.
Post rounds completed to the Zen.
Tuesday
/WOD
3 rounds for time of:
400-m run
21 ring dips
2 legless rope climbs
Post time to the Zen.
Monday
/WOD
Sumo deadlift 3-3-3-3-3 reps
This is a HEAVY day. All 5 sets of 3 will be considerably heavy and ultimately you will find a 3 rep max. All reps are touch and go, NO re-grips.
Practice SLIPS for 20 minutes.
Post loads to the Zen.
Friday!!
/Open WOD 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
Men 50lb.
Women 35lb
Thursday
/WOD
For time:
100 hip-back extensions (can also do reverse hypers and or Supermans)
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
Post time to the Zen.
Wednesday
/WOD
5 rounds for time of:
5 strict muscle-ups
1-minute L-sit hold
Post time to the Zen.
Tuesday
/WOD
5 rounds for time of:
(do the exercises in any order that allows use of GHD and Row machines).
50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row
♀ 55 lb. ♂ 75 lb.
Post time to the Zen.
Monday
/4 rounds of Tabata row (calories), bike (calories), jump rope (SINGLES) and Grasshoppers.
You may do it in any order.
Choose one, or mix and match.
Rest 5 minutes between rounds.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Post exercise and score for each round to the whiteboard and total score to the Zen.
Friday 20.1
/Open WOD 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
15 minute timecap
Thursday
/12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice
If you did Scales yesterday you may do mobility instead.
Wednesday
/For time:
Partner 5,000m Row.
One person rows while the other rests.
Conditioning:
Scales for 10 minutes.
Tuesday
/WOD
For time:
50 medicine-ball cleans
25 push jerks
50 medicine-ball cleans
14-lb. ball, 105-lb. jerk
20-lb. ball, 155-lb. jerk
