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.
