Week # 5 of 6
Monday 8/21/2023
Strength
Hang Squat Clean and Jerk
10 sets of 2, building
Conditioning
6 Rounds For Time
5 Strict Presses (95/65, Rx+ 115/75)
10 Bar Facing Burpees
15 Wall Balls (20/14).
Tuesday 8/22/2023
Strength
Romanian Deadlift
5 sets of 5, building
Conditioning
2 Rounds
2 minute AMRAP
Dual DB/KB Hang Snatch (AHAP)
2 minute AMRAP
Pull Ups (Rx+ Strict)
2 minute AMRAP
Double Unders
Wednesday 8/23/2023
Conditioning
35 Minutes
40 seconds on, 20 seconds off
S1: No Push Up Lateral Jump Burpees
S2: Box Jump Overs
S3: Ab-Mat Sit Ups
S4: Hand to Hand RKBS (24/16, Rx+ 28/20)
S5: Calorie Bike
Rx+
Row 4 x 2000m, Rest 4mins
Notes: Negative splits on these. Increase the stroke rating by 2spm every 500m. Start at 22spm. On the last 200m of each piece, shorten your slide from full slide to 3/4 slide and let the rating climb somewhere between 28-32.
Thursday 8/24/2023
Strength
A1. Back Squat, 4 sets of 5, across followed by 1 max rep final set
A2. Weighted Strict Pull Up, 4 sets of 5, across followed by 1 max rep unweighted set
Conditioning
15 minute AMRAP
6 Toes to Bar
9/7 Calorie Row
12 Overhead Squats (45/35)
Friday 8/25/2023
Strength
A1. Deadlift, 3 sets of 10, across
A2. Dual KB/DB Strict Press, 3 sets of 8-10, across
Conditioning
For Time
50 Shoulder to Overhead (75/55, Rx+ 95/65)
100 Russian Kettlebell Bell Swings (24/16, Rx+ AKBS)
Saturday 8/26/2023
Strength
A1. Bench Press, 4 sets of 8-10, across
A2. Feet Elevated Ring Row, 4 sets of 8-10
A3. L-Hang, 4 sets of max holds
Conditioning
15 minutes
Buy in: 2,000/1,600m Row or 1 Mile Run
With remaining time complete following AMRAP
5 Push Ups (Rx+ Dumbbell Deficit)
10 Pendlay Rows (75/55, Rx+ 95/65)
50 Hollow Flutter Kicks
Rx+
Steady State Row 15min On, 5min Off x 2
Notes: stroke ratings low throughout; 20-24spm; keep the effort below 80%, well off-pace for the distance
CrossFit Open REDUX 2012, 12.5
MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups…
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
