Monday 9.15
Name game: If you were the captain of a pirate ship, what would your name it?

Warm up: 2 minute bike/row/run then rounds of 10 good mornings, 10 squats to hinge, 10 glute bridges

Strength: deadlift 5×7

WOD: For time *10 minute cap
25-20-15-10-5
American kettlebell swings 24/16
push-ups

How to scale: lighter KB, elevated hands.

Objective: Analogously to the thrusters last Thursday, use the first couple of working deadlift sets to continue building in load, then settle in at a moderate to challenging load for the final 2-3 sets. Prioritize safe form! If your back starts to round, cut off the set you’re on and reduce the load. The WOD is a quick couplet with decreasing reps. Try to hang on to the KB for big sets and take quick breaks on the push-ups to avoid muscle failure.

Score: max deadlift & time to complete

Tuesday 9.16
Name game: What was the last sport you did/played other than Crossfit?

Warm up: 400m run then rounds of 10 kip swings, 10 sit-ups to straddle, 5 rope knee raises

WOD: 3 rounds for time *30 minute cap
400m run
30 toes to bar
400m run
5 rope climbs

How to scale: Reduce the distance of the runs if you struggle to complete 400m in under 2:30. Reduce the range of motion on the toes to bars to knees to elbows, chest, or hips. Reduce the rope climb reps or do partial climbs; do 10 ground-to-stand climbs; or sub 25 ring rows (do not double up on knee raises).

Objective: We’re going long today with a lot of running, core, and grip. Try for a moderate pace on the runs — they’re not “rest,” but you shouldn’t be so gassed from them that you need a big break before starting on the gymnastics. Stick to small sets with quick breaks on the toes to bar and use a solid kip swing to help you get through those big sets. Similarly, take a moment to shake your arms out between rope climbs to keep your grip fresh. Averaging 2:30 per movement gets you in under the cap.

Score: time to complete

Wednesday 9.17
Name game: How would you rate yourself as a cook?

Warm up: 6 minute EMOM
Odds: bike
Evens: 8 plank shoulder taps, 8 step-ups, 8 band pass throughs

WOD: With a single dumbbell, 4 rounds, :45 per station, :15 transition for max reps
single arm dumbbell push press
Echo bike calories
single arm dumbbell bent over rows
Echo bike calories
dumbbell box step-ups 20”
Echo bike calories
plank dumbbell pull-through
Echo bike calories
*Pick your own load(s); switch arms as desired on presses, rows, and step-ups

Objective: We’re alternating single-sided arm, leg, and core exercises with what should be moderate to hard efforts on the bike. The loading — and how often you switch arms for most skills — is up to you, but aim for weights that allow you consistently get at least 5-10 reps at a time, using multiple DBs if some of these skills are stronger for you than others.

Score: total reps

Thursday 9.18
Name game: What’s your birthstone?

Warm up: coach-led barbell

Strength: 12 min EMOM
1 3-position squat clean

WOD: 12 minute AMRAP
50 double unders
15 chest-to-bar pull-ups
10 squat cleans 135/95

How to scale: Keep rounds under 4 minutes. Spend no more than 45-60 seconds on DU attempts or sub 100 singles; do regular pull-ups, jumping pull-ups, or ring rows; and reduce the load on the cleans to maintain quick singles.

Objective: Three weeks ago we worked on power cleans from three starting positions; today we’re doing the same with squat cleans. Build in load throughout the EMOM as long as you’re moving well. The WOD is a little of everything — cardio, gymnastics, and more cleans. Try for at least 3 full rounds.

Score: max clean and rounds & reps

Friday 9.19
Name game: What’s your preferred style of jeans to wear?

Warm up: coach-led barbell and skill review

WOD: “Lane” (compare to 7/14/23, 10/7/21)
5 rounds for max reps (allow at least 30 minutes)
hang power snatch (¾ bodyweight)
handstand push-ups
*Rest as needed between rounds

How to scale: Reduce the snatch load and modify the HSPU with ab-mats, pike push-ups, or z-press such that you can do 8+ reps of each when fresh.

Accessory (optional): 3 rounds for quality
200m farmers carry
20 v-ups

Objective: Today’s workout is one CrossFit’s newer “girl” benchmarks, and it’s unique in that there is no time component to it, allowing you to rest as needed, within reason, between each round. The WOD pairs max effort sets of the complementary higher skill pull in the hang snatch and higher skill push in the handstand push-up. Move immediately to the HSPU once you finish your snatches, then give yourself a 3-5 minute break before starting the next round. If you finish well before the allotted time is up, there’s accessory work for you.

Score: total reps

Saturday 9.20
Name game: What’s your favorite thing about your neighborhood?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP alternating full rounds
250m row
12 front squats 75/55
6 bar-facing burpees

How to scale: Reduce the squat load to maintain unbroken sets. Do straight-arm burpees and/or step over the bar. Rounds should take 1:30 to 2:30 each.

Objective: The strategy for today’s partner WOD has been decided for you, so all that’s left for you to do is scale appropriately to execute this as intended — quick rows, unbroken squats, and efficient burpees. Aim for a total of 12+ rounds.

Score: rounds & reps

Sunday 9.21
16 min EMOM
Odd: 4 Deadlifts
Even: 10 Walking Lunges