Week 4 – WOD Review 3/29/21

Monday

 

A)

3 Rounds

600m Run (800m)

70m Farmer Carry ~45/25 (~50/35) (~55+/40+)

10/8 Push Ups (12) (10/8 Handstand Push Ups) (12 Handstand Push Ups)

10 Cals (15) (20)

 

B)

Optional Accessory: Pick One

 

Coaching Notes:

• If scaling Push Ups, we encourage you to maintain the Push-Up Plank position. Instead of dropping down to your knees, elevate yourself to a box or a barbell on the rig. In doing so, you’ll be able to work on your midline endurance as well.
• This will be the last week of these 4-Week Accessory Options. Feel free to try one if you have some extra time to spare.

 

 

Tuesday

 

A1)

 

Strength Option:

Front Squat -or- Deadlift

3-3-3-3-3

*Ascending

 

Conditioning Option:

3 Front Squat -or- Deadlift at 85%

 

A2)

Optional Accessory: Pick 1

 

Strict Pull Ups

3 x 8-10

 

Ring Rows

3 x 20-25

 

Single Arm DB Rows

3 x 10-12e

 

B)

10:00 AMRAP

10 Russian KB Swings 53/35 70/44 70/53

10 Goblet Squats

10 Burpees

 

 

Wednesday

 

– 0:00 –

 

A)

8:00 AMREP

2 DB Push Press (Member Choice) (45/25) (50/35)

2 Box Jumps

70m Run

4

4

70m Run

6

6

70m Run

8

8

70m Run

etc…

 

*Continue the Ascending Ladder

**Score = Total Reps (Run = 1 Rep)

 

– 9:00 –

 

B)

3 Rounds

:30 Wall Sit (Weighted)

:30 Plank (Weighted)

:30 Rest

 

*Score = 🙂 or 🙁

 

– 15:00 –

 

C)

5:00 Max Cals

 

*Score = Max Cals

 

Coaching Notes:

• Think of today as a guided 20:00 workout experience:
  • You’ll get a taste of a typical CrossFit Workout
  • Accessory work will be addressed
  • Finish with a chance to “empty” your tank at the end

 

 

Thursday

 

25:00 AMRAP

10 Wall Balls

8 DB Snatches 45/25 (Alt DB Snatches 50/35) (Power Snatch 75/55)

6 Cals

 

*0:00 complete a 200m Run (403m)

 

*5:00 complete a 403m Run

 

*10:00 complete a 200m Run (403m)

 

*15:00 complete a 403m Run

 

*20:00 complete a 200m Run (403m)

 

**Continue AMRAP from where you left off

 

Coaching Notes:

• The name of the game is pacing
  • If you are unfamiliar with the term “pacing”, it’s essentially a word we use for trying to sustain a consistent and constant effort over a specific time domain.

 

 

Friday

 

A)

Strength Option:

Every 1:30 for 15:00

2 Squat Cleans + 1 Push Jerk (Split Jerk)

 

Conditioning Option:

Every 1:30 for 15:00

[Pick 1] + 2 Squat Cleans + 1 Push Jerk (Split Jerk)

 

Choices [Pick 1]:

10-20 Double Unders

2-5 Toes to Bar

3-5 Bar Facing Burpees

5-7 Cals

 

B)

21-15-9

Power Cleans 95/65 115/75 135/95

70m Odd Object Carry

 

*Odd

 

Coaching Notes:

• If you would like to progress to Split Jerks this week, go for it!
• If you would like to have another week to practice Push Jerks, that’s a great idea!
• If this is your first time doing this workout format/movement, I recommend focusing a majority of your effort into practicing your Squat Cleans. When you feel comfortable, go ahead and add the Push Jerk portion.

 

 

Saturday

 

A)

22:00 AMRAP

10 Pull Ups (Chest to Bars) (Muscle Ups)

20 Box Jumps

30 Sit Ups (Toes to Bar)

403m Run (800m) (1600m)

50 Cals

 

B)

Optional Accessory: Pick One

 

 

Sunday

 

1. A) “Art’s Redemption”

Every 5:00 for 20:00

7 Burpees (10) (12)

10 Russian KB Swings 53/35 + 10 Air Squats (10 Squat Cleans 95/65) (10 Squat Cleans 115/75)

200m Run

– Max Skill in remaining time –

 

Skill Options:

– Cals

– Bear Hug Squats

– Jumping Jacks

– Double Unders

– Core

– Sled Push

– More Burpees?

– Box Jumps

– Pull Ups

– Push Ups

– etc…

 

Coaching Notes:

• The “work” portion at each 5:00 mark should take about 2:30 – 3:30
• Today you’ll have the opportunity to practice your Skill of choice under fatigue
• Above you’ll see some options, but feel free to speak with your coach in order to help you find a skill to work on.