Week # 4 of 6

Monday 10/2/2023


A1. Back Squat, 9-7-5-3, building 

A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12


4 Rounds

2 minute AMRAP

7 Toes to Bar

7 Hang Squat Cleans (95/65, Rx+ 135/95)

Calorie Row with remaining time

1 minute REST

Tuesday 10/3/2023


Power Snatch

10 sets of 2, across


10 minute AMRAP


Power Snatch (75/55, Rx+ 95/65)

Lateral Burpees Over Bar

Wednesday 10/4/2023


EMOM for 30

M1: Max Effort Hang Dumbbell Clean and Jerk (50/35)

M2: Max Effort Box Step Ups

M3: Max Effort Calorie Row

M4: Max Effort Dual KB Farmers Hold (AHAP)

M5: Max Effort Assault Bike 


Row 2 x 15min/5:00r

> No pressure on pace, bring the drag factor down by 20 units

Coaches Notes: Max effort in 45-50 seconds should be the rule of thumb here. That should allow for sharing of equipment which will be necessary today. 

Thursday 10/5/2023


A1. Handstand Practice (Rx+ Handstand Walking), 4-5 sets of practice

A2. Box Elevated Pistol Squat (Rx+ = 31X1 Tempo), 4-5 sets of 6-8/side


5 Rounds For Time

3 Thrusters (115/75, Rx+ 155/105)

50 Double Unders

Friday 10/6/2023


A1. Weighted Chin Up, 4 sets of 6-8, building 

A2. Dual Russian Kettlebell/Dumbbell Clean, 4 sets of 8-10, building


For Time

50 Alternating Dumbbell Snatches (50/35)

50 Pull Ups

50 Alternating Dumbbell Snatches

Saturday 10/7/2023


A1. Push Press, 3 sets of 8-10, across

A2. Dual KB/DB Walking Lunge, 3 sets of 8-10/side, across


Row 10 x 500m/1:00r

> Keep the splits tight over the 10 rounds! Can you go negative splits by 1-2 tenths?

CrossFit Open REDUX 13.4

Complete as many reps as possible in 7 minutes following the rep scheme below:

135/95 pound Clean and jerk, 3 reps

3 Toes-to-bar

135/95 pound Clean and jerk, 6 reps

6 Toes-to-bar

135/95 pound Clean and jerk, 9 reps

9 Toes-to-bar

135/95 pound Clean and jerk, 12 reps

12 Toes-to-bar

135/95 pound Clean and jerk, 15 reps

15 Toes-to-bar

135/95 pound Clean and jerk, 18 reps

18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

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