Monday 7.14

Name game: What food smell is most likely to make your mouth water?

Warm up: For 4 minutes, rounds of 100m run, 10 kip swings, 10 banded good mornings

WOD: Every 4:00 x 6
1 round of Helen
(400m run, 21 American kettlebell swings 24/16, 12 pull-ups)

How to scale: Ensure you’re getting at least :15-:20 seconds of rest between rounds.

Run: Reduce the distance if you cannot complete 400m in under 2:00. In case of rain, sub 24/18 Echo bike or 30/24 C2 bike or row.

Kettlebell swings: Reduce the load and/or do Russian swings. You should be able to do these unbroken for most rounds.

Pull-ups: Sub jumping pull-ups or ring rows.

Accessory (optional): Spend 5 minutes practicing hollow-to-arch and arch-to-hollow rolls

Objective: We’re taking the benchmark “Helen,” doubling it, and doing it interval style. The keys to Helen as originally written are to run faster than you want to and fight off grip fatigue to stay as unbroken as possible on the swings and pull-ups, and today’s format invites you to double down on those objectives to make each of these rounds a sprint — and create as much rest for yourself as you can.

Score: fastest/slowest rounds (record all 6 in SugarWOD)

Tuesday 7.15
Name game: What’s the longest you’ve been without power due to a storm?

Warm-up: coach-led barbell

Strength: Every 1:30 x 9
5-5-5-3-3-3-1-1-1
hang squat clean

WOD: Mini Kalsu
For time *11 minute cap
75 thrusters 95/65
EMOM 5 burpees (including at 0:00)

How to scale: Reduce the barbell load to one you can do for 10+ reps when fresh. Do straight-arm burpees and/or reduce the buy-in to 3 per minute.

Objective: We’ve been cycling through hang power and hang power cleans, and now the complexity goes up — and the reps go down — as we move on to hang squat cleans. The goals of hanging onto the bar throughout each set and increasing in weight as you go provided technique is good remain unchanged. The hero WOD Kalsu inspires fear in the hearts of many Crossfitters, but today’s version is both lighter and lower volume than the original. A pace of 7 thrusters per minute beats the cap, but make sure your bar is light enough that you’re able to knock out sets substantially larger than that early in the WOD.

Score: max clean & time to complete

Wednesday 7.16
Name game: How long would it take you to walk from your home to the nearest grocery store?

Warm up: 1 minute each, bike and row, then rounds of 8 pass throughs, 8 kip swings, 8 candlesticks

Skill: For 8 minutes:
:30 strict chin ups (scale to band or supinated grip rows on racked barbell)
:30 rest
:30 strict toes to bar (scale to strict knees to elbow/chest/hips)
:30 rest

WOD: 10 rounds for total calories
1 minute max calorie row
:15 rest
1 minute max calorie Echo bike
:15 rest

Objective: We’re starting with pure skill and ending with pure grit. Focus on staying tight and moving with full range of motion through the strict gymnastics work, aiming for 5-10 reps during each working interval. The workout is pure cardio. Push yourself, but strive for consistent output on each machine.

Score: total calories (bike + row)

Thursday 7.17
Name game: What’s the most beautiful natural landscape you’ve ever seen?

Warm up: 3 rounds, :20 per station, jumping jacks, band pull-aparts, band strict press, plank shoulder taps

Strength: strict press 5×3

WOD: 15 minute AMRAP
10 DB floor press 50/35
20 DB renegade row 50/35 (10/side)
100’ bear crawl (Rx+ 50’ HS walk)

How to scale: Use lighter dumbbells such that you can complete the rows and presses in no more than 2 sets each.

Objective: We’ve worked through sets of 5 on each of our pressing skills so we’re moving on to sets of three, again leaving you the choice to build in weight over the course of your five working sets or to use the same loading across. The workout offers little in the way of relief for your shoulders, but try to make it through a minimum of 4 rounds.

Score: press load and rounds & reps

Friday 7.18
Name game: What’s a subject you could talk about for hours?

Warm up: 2 rounds 5/5 active lizard, 10 glute bridges, then 2 rounds 10 med ball squats, 10 med ball lunges

Strength: lunges 4×6
*Same or similar load for all 4 sets; heavier than 7/1.

WOD: 12 minute AMRAP
2 rope climbs
20 medicine ball cleans 20/14

How to scale: Modify to keep each round under 2 minutes.

Rope climbs: Do 1 full climb, 2 partial climbs, or 10 strict knee raises.

Med ball cleans: Use a lighter ball. You should be able to do at least 5-10 reps in a row.

Objective: We’re repeating our sets of 6 on the lunges, so aim for a heavier load today than you used two weeks ago. The workout is a couplet with minimal interference, so try to keep moving with a goal of finishing at least 6 rounds.

Score: lunge load and rounds & reps

Saturday 7.19
Name game: Would you rather have a flying horse or a talking dog?

Warm up: coach-led funzies

WOD: With a partner, 20 rounds for time *30 minute cap
3 power snatches 135/95
9 box jumps 24/20
27 double unders
*Alternate full rounds

How to scale: Modify to keep rounds under 90 seconds each.

Snatches: Reduce the load and/or go from the hang. These should be 3 quick singles or faster.

Box jumps: Use a lower box.

Double unders: Accumulate 12 DU doing single-single-double or do 54 single unders.

Objective: We’ve got a you-go-I-go partner sprint today mixing a little bit of lifting and a lot of jumping. Slow down just enough on the snatches to ensure that you’re setting up well and extending fully at the top of each rep, then it’s off to the races for the rest of the round.

Score: time to complete

Sunday 7.20
Strength: 16 min EMOM
Odd: 5 Back Squat
Even: Farmer’s Carry