Week # 4 of 6
Monday 8/14/2023
Strength
Hang Squat Clean and Jerk
8 sets of 3, across
Conditioning
For TIme
50 Calorie Row
50 Thrusters (95/65, Rx+ 115/75)
100 Double Unders
Tuesday 8/15/2023
Strength
Frog Style Deadlift
5 sets of 5, building
Conditioning
5 Rounds For Time
10 Dumbbell Snatch (R, 50/35)
10 Overhead Dumbbell Reverse Lunges (R)
10 Dumbbell Snatch (L, 50/35)
10 Overhead Dumbbell Reverse Lunges (L)
Wednesday 8/16/2023
Conditioning
30 minutes
40 seconds on, 20 seconds rest/ transition
S1: Dumbbell Ground to Shoulder (50/35)
S2: Box Step Ups (Rx+ Goblet)
S3: Calorie Row
S4: Plate Ground to Overhead (45/25)
S5: Ski Jumps
Rx+
Double Distance Row Intervals
Notes: Row for max distance over 2mins, then 4mins, then 8mins, then 16mins. Rest 2mins between each interval. Rolling starts are allowed. Stroke ratings as desired.
Thursday 8/17/2023
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
Partner Conditioning
17 minute AMRAP
Alternate Rounds
3 Burpee Box Jump Overs
5 Toes to Bar
7/5 Calorie Row
Friday 8/18/2023
Strength
A1. Deadlift, 3 sets of 10, across
A2. Dual KB/DB Strict Press, 3 sets of 8-10, across
Conditioning
Chief-esk
5 Rounds
3 minute AMRAP
3 Power Cleans (135/95)
6 Push Ups
9 Sit Ups
1 minute rest
Saturday 8/19/2023
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
For Time
1 Mile Run
1 Mile Row (1,600m)
Rx+
Row 2 x 6000m, Rest 5 mins
Notes: 2nd piece should be faster than the 1st. 22-26spm.
CrossFit Open REDUX 2012, 12.4
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
