Full Program September 26 to October 2

Monday 9.26

Name game: What is your comfiest article of clothing?

 

Warm up: 2 minute bike/row then rounds of 10 PVC pass throughs, 10 good mornings, 5 rope knee raises

 

Skill: handstands (getting inverted, static holds, walking, etc.)

 

WOD: 5 rounds for time *18 minute cap
15 dumbbell hang power cleans 50/35
10 dumbbell push press 50/35
3 rope climbs

 

Lifestyle: 40/25, reduced rep/height rope climbs or 12 hanging knee raises

 

Accessory (optional): 3-5 rounds of 30 plank shoulder taps, :30 side plank hold/side (no rest between movements)

 

Objective: This workout was posted on Crossfit.com in August. It’s intended to be medium duration, not a long slog, and the time cap reflects that. Everyone’s goal today is to finish under that cap. Scale to achieve 3-minute rounds. Your dumbbells should be light enough to go unbroken, but take quick breaks to save your grip. If you’re spending more than about 90 seconds per round on rope climbs early on, scale down.

 

Score: time to complete

Tuesday 9.27

Name game: What’s your mile PR?

 

Warm up: 200m run then rounds of 5-5-5-5 monster walk, 10 air squats

 

Strength: pause back squats. 5×3 with a 5-second pause. 

 

WOD: 1 mile time trial

 

Objective: This spring, we did a heavy back squat day followed by an 800m time trial. Many squats and miles later, we’re upping the ante with pause squats and a longer run. See how hard you can push even with tired legs going in. For the squats, try to use a slightly heavier weight than you did for the 4×5 on 9/15.

 

Score: pause squat weights & mile time

 

Wednesday 9.28

Name game: What’s your biggest pet peeve?

 

Warm up: 2 minute bike/row then rounds of 10 kip swings, 10 box step-ups, 5 divebomber push-ups

 

WOD: task-priority tabata – cycle through until you’ve completed 300 total reps *30 minute cap
:20 C2B pull-ups
:10 rest
:20 ring push-ups
:10 rest
:20 toes to bar
:10 rest
:20 box jumps 30/24
:10 rest

 

Lifestyle: kipping or jumping pull-ups; regular or box push-ups; K2E/knee raises or tuck-ups; 24/20

 

Extra credit (optional): 8 minute AMRAP: 100m row or 9/6 calorie bike, rest 30 seconds.

 

Objective: This workout differs from your standard tabata in that you alternate movements each interval, and the endpoint is determined by reps, not time. The 300 reps do not have to be divided evenly among the movements, so you can play to your strengths and bank lots of reps on the skills you excel at, but scale so that you never have to take a full 20 seconds off. Average 5 reps in each 20-second interval to finish under the cap.  

 

Score: time to complete

 

Thursday 9.29

Name game: What’s the worst job you’ve ever had?

 

Warm up: DU tabata & coach-led barbell

 

Strength: snatch balance 5-3-3-1-1-1

 

WOD: Open 11.1/14.1
10 minute AMRAP:
30 double unders
15 power snatches 75/55

 

Lifestyle: single unders, 65/45

 

Accessory (optional): 3-5 sets of 10 barbell bicep curls, 20-30 second barbell overhead hold

 

Objective: Snatch balances are a great way to work on speed in the squat snatch and confidence in your overhead stability. If these are weak points for you, ignore the prescribed rep scheme and drill technique with sets of 3-5 at light to moderate weight. The workout is a classic. Ideally you can do the double unders unbroken and the snatches in 1-2 sets, but the AMRAP format allows you to try this Rx even if you struggle with one or both movements.

 

Score: snatch balance weights and rounds & reps

 

Friday 9.30

Name game: If you could have an endless supply of 1 food, what would it be?

 

Warm up: 2 minute run/bike/row then coach-led barbell

 

Movement prep: spend 8-10 minutes building past your working weight in the complex 1 deadlift + 1 hang power clean + 1 push jerk

 

WOD: 20 minute AMRAP:
25/20 cal bike or 400m run or 500m row
1 round of DT 155/105
*1 round of DT is 12 deadlifts, 9 hang power cleans, 6 push jerks

 

Lifestyle: reduce the barbell weight to something you can do for 6 push jerks in a row (if you’ve done DT, use the same weight you would for that — see 5/9/22 in SugarWOD)

 

Objective: Cardio meets a classic barbell cycling workout today. Try to maintain a consistent pace from one round to the next. The same strategy that works well for DT — 11+1 deadlifts, 8+1 hang cleans, 6 jerks — will work well for this. Challenge yourself to finish at least 4 rounds.  

 

Score: rounds & reps (note if you biked, rowed, or ran)

 

Carlos WOD: “Lyla”

10-9-8-7-6-5-4-3-2-1

Ring muscle-up

Bodyweight clean & jerk

 

Saturday 10.1

Name game: What’s your ideal bagel sandwich?

 

Warm up: coach-led funzies

 

WOD: With a partner, 30 minute AMRAP alternating couplets:
6 burpee pull-ups
18 jumping alternating lunges
6 bar-facing burpees
12 front rack lunges 95/65
6 burpees over the erg (lateral)
9 calorie row
*partner A does burpee pull-ups and jumping lunges, then partner B does bar facing burpees and front rack lunges, then partner A does burpees over the erg and rowing, etc.

 

Lifestyle: straight arm burpee variations, regular lunges, 75/55 

 

Objective: Here you have a series of quick sprints, all with some sort of burpee and some sort of quad-dominant movement, either a lunge or a row. When it’s your turn, try to move through each couplet quickly and unbroken in 90 seconds or less. As a team, try to finish a minimum of 6 full rounds.

 

Score: rounds & reps

 

Sunday 10.2

Strength: Barbell Push Press 4 Sets (4,3,2, 2) / Dips 4 Sets

(8,8, 6, 6) / 3 sets 10-16 Dumbbell Shoulder Presses

Rest 30 Seconds

8-10 Close Grip Dumbbell Bench Presses

Rest 1 Minute Between Sets