Week # 4 of 6
Monday 10/2/2023
Strength
A1. Back Squat, 9-7-5-3, building
A2. Ring Row (Rx+ Feet Elevated and/or Weighted), 4 sets of 10-12
Conditioning
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
Strength
Power Snatch
10 sets of 2, across
Conditioning
10 minute AMRAP
1-2-3-4-5…
Power Snatch (75/55, Rx+ 95/65)
Lateral Burpees Over Bar
Wednesday 10/4/2023
Conditioning
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
Rx+
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
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
5 Rounds For Time
3 Thrusters (115/75, Rx+ 155/105)
50 Double Unders
Friday 10/6/2023
Strength
A1. Weighted Chin Up, 4 sets of 6-8, building
A2. Dual Russian Kettlebell/Dumbbell Clean, 4 sets of 8-10, building
Conditioning
For Time
50 Alternating Dumbbell Snatches (50/35)
50 Pull Ups
50 Alternating Dumbbell Snatches
Saturday 10/7/2023
Strength
A1. Push Press, 3 sets of 8-10, across
A2. Dual KB/DB Walking Lunge, 3 sets of 8-10/side, across
Conditioning
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.
