Week # 5 of 6

Monday 10/9/2023

Strength

A1. Back Squat, 15-12-9-6, building 

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

Conditioning

EMOM for 15

M1 8-10 Burpee Toes to Bar

M2 12-15 Wall Balls (20/14)

M3 12/10 Calorie Row 

Tuesday 10/10/2023

Strength

Power Snatch

10 sets of 2, building

Conditioning

12 minute AMRAP

3 Power Snatches (75/55, Rx+ 95/65)

6 Overhead Reverse Lunges

30 Double Unders

Wednesday 10/11/2023

Conditioning

10 rounds of 20 seconds work/10 seconds rest at each station (5 minutes per movement):

1 – MB Sit Ups

2 – MB Ski/Skater Jumps

3 – Med Ball Cleans

4 – Russian Kettlebell Swings (32/24)

5- Med Ball Russian Twists

6 – Row for Calories

Rx+

Row 4 x 500m/3:00r

> rating as desired. Negative splits all 2-3sec fast than 5k pace. 

Thursday 10/12/2023

Strength

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

Conditioning

7 Rounds For Time

3 Wall Walk

6 Front Squats (95/65, Rx+ 135/95)

9 Sit Ups

Friday 10/13/2023

Strength

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

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

Conditioning

30-20-10

Pull Up

Deadlift (135/95, Rx+ 185/125)

Calorie Row

Saturday 10/14/2023

Strength

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

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

Conditioning

5000m Test

> Go for your fastest 5000m time ever or establish a fit baseline. 

CrossFit Open REDUX 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.