COMPLETE REST DAY OR LONG AND SLOW CARDIO
Author: ShogunCrossFit
Saturday, 28 January
BUILD CYCLE WEEK 10
*****0800 Unstructured Lifting*****
Power Snatch
7 unbroken sets of 4 reps @ 60% for time
Deadlift
3 sets of 3 Reps @ 88% on 3:00
*****0900 Class*****
WARM UP
“CHIPOTLE”
Teams of 2
BUY IN: 1000m Row
16 Rope Climbs
60 Synchro Bar-Facing Burpees
80 Toes To Bar
40 Deadlifts (LvL 3 315/205 RX 275/185 Scaled 245/155 Scaled v2 225/135 Scaled v3 185/105)
BUY OUT: 1000m Run
Additional Work
1-2-3-4-5-6-7-8-9-10
- Dumbbell Bench Press
- Dumbbell Thrusters
12 min time cap
Ring Midline Accessory
5 sets for quality
:30 Ring Plank / :30 Rest
:30 Ring Side Plank (L) / :30 Rest
:30 Ring Side Plank (R) / :30 Rest
Friday, 27 January
BUILD CYCLE WEEK 10
WARM UP
SQUAT CLEAN & JERK
6 sets on @ 2:30
- 2 Reps @ 71%
- 2 Reps @ 76%
- 1 Rep @ 81%
- 1 Rep @ 78%
- 1 Rep @ 83%
- 1 Rep @ 86%
“CrossFit Open Workout 21.1”
For Time, Time Cap 15 mins
- 1 Wall Walk, 10 Double Unders
- 3 Wall Walks, 30 Double Unders
- 6 Wall Walks, 60 Double Unders
- 9 Wall Walks, 90 Double Unders
- 15 Wall Walks, 150 Double Unders
- 21 Wall Walks, 210 Double Unders
Additional Work
Row + Dumbbell Clean + Bar Muscle Ups
15 min time cap
- 50/40 cal row, directly into
- 10 rounds
- 6 alternating single dumbbell cleans 70/50
- 3 Bar Muscle Ups
Barbell Pressing Accessory
3 Sets for Reps @ 66% of body weight, rest 3 mins between sets
- Max Strict Press
- Max Push Press
- Max Push Jerks
Oly Strength Accessory
3 Supersets on 3:00
- 3-6 Weighted Hip Extensions
- 3-6 Chest Supported Dumbbell Row
Thursday, 26 January
SKILLS AND DRILLS
WARM UP
Death by Strict Pull Ups
Starting on 00:00 complete 1 pull up, each min add 1 rep… at 01:00 do 2 pull ups, at 02:00 do 3 pull ups until unable to complete
*Athletes who cannot complete 5 strict pull ups unassisted should use appropriate bands to enable the completion of at least 5 rnds
Wall Walks
Demo and practice, then 3 rounds of 3 on 2:30
Double Under Practice
In 10 mins, build to max set of unbroken double unders
Wednesday, 25 January
BUILD CYCLE WEEK 10
WARM UP
FRONT SQUAT
6 Sets on 2:30
- 6 Reps @ 70%
- 4 Reps @ 73%
- 2 Reps @ 75%
- 6 Reps @ 73%
- 4 Reps @ 75%
- 2 Reps @ 78%
“BANE”
For Time, 20min Time Cap
- 40 Handstand Push-Ups
- 20 Ring Muscle Ups
- 10 Rounds of “Macho Man”
- 3 Power Cleans
- 3 Front Squats
- 3 Push Jerks
RX 155/105 Scaled 135/95 Scaled V2 95/65
Additional Work
Power Clean (BEFORE)
7 Unbroken Sets of 4 Reps @ 60% for time
Deficit Handstand Push-Ups
5 sets of 5 for total deficit height
Shuttle + Carry + Row
5 rounds on 3:00
- 7 X 30ft shuttle runs
- 6 X 30ft Farmers Carry (70/50)
- 15/12 Calorie Row
Tuesday, 24 January
BUILD CYCLE WEEK 10
WARM UP
SQUAT SNATCH
6 sets on 2:30
- 2 Reps @ 71%
- 2 Reps @ 76%
- 1 Rep @ 81%
- 1 Rep @ 78%
- 1 Rep @ 83%
- 1 Rep @ 86%
“SNAKE BITE”
21-15-9
- Squat Snatches LvL 3 115/85 RX 95/65 Scaled 75/55
- Chest-to-bar Pull-ups
Time Cap 10 mins
Additional Work
Deficit Snatch Pull
5 Sets of 3 Reps @ starting at 95% and building on 3:00
GHD + Box Jump Overs + Handstand Walk
AMRAP 10
- 50 GHD Sit-Ups
- 30 Box Jump Overs (30″/24″)
- 50 GHD Sit-Ups
- Max Unbroken 30ft Handstand Walks
Cardio Intervals (bike/run/row)
For Total distance
- 8 mins on, rest 4 mins
- 6 mins on, rest 3 mins
- 4 mins on, rest 2 mins
- 2 mins on
Monday, 23 January
BUILD CYCLE WEEK 10
WARM UP
BENCH PRESS
6 Sets of 4-5 reps @ 58-68% on 2:30
“SEMI-PRO”
AMRAP 7
- 1500/1200m Row
- Max Bench Press
directly into…
AMRAP 5
- 1000/800m Row
- Max Bench Press
directly into…
AMRAP 3
- 500/400m Row
- Max Bench Press
LvL 3 185/125 RX 155/105 Scaled 135/95
Additional Work
Push Press
3 sets of 3 reps @ 90% of 3RM on 3:00 (before)
Rope Climb & Dumbbell Clean and Jerk
5 Rounds for time, 15 min time cap
3 Rope Climbs, 10 Double Dumbbell Clean and Jerk
3 Rope Climbs, 8 Double Dumbbell Clean and Jerk
3 Rope Climbs, 6 Double Dumbbell Clean and Jerk
3 Rope Climbs, 4 Double Dumbbell Clean and Jerk
3 Rope Climbs, 2 Double Dumbbell Clean and Jerk
Medicine Ball Accessory
5 Unbroken Rounds for Time
- 200m Medicine Ball Run 20/14
- 25 Wallballs 20/14
*Every break or Drop of the Med-Ball adds :30secs to total time
Sunday, 22 January
COMPLETE REST DAY OR LONG AND SLOW CARDIO
Saturday, 21 January
*****0800 Lifting*****
SQUAT CLEAN AND JERK
6 Sets on 2:30
- 2 Reps @ 68%
- 2 Reps @ 73%
- 1 Rep @ 78%
- 1 Rep @ 76%
- 1 Rep @ 81%
- 1 Rep @ 83%
*****0900 Class*****
WARM UP
WODAPALOOZA 2023 Workout “Holds and Climbs”
In Teams of 3
One athlete completes 9 rope climbs while the other athletes complete 33 Synchro Hang Power Cleans
into….
One athlete completes 9 rope climbs while the other athletes complete 33 Synchro Shoulder to Overheads
into…
One athlete completes 9 rope climbs while the other athletes complete 33 Synchro Thrusters
Time Cap: 25 mins
RX: 115/75 Scaled: 95/65
*Each athlete should complete 1 round of rope climbs and 2 rounds of weighted movements
*****ADDITIONAL WORK*****
Handstand Walk and Overhead Lunge
10 AMRAP
- 25ft Handstand Walk
- 25ft Overhead walking lunge
- 50ft Handstand Walk
- 25ft Overhead walking lunge
- 75ft Handstand Walk
- 25ft Overhead walking lunge
- ……adding 25ft to the handstand walk each round (95/65)
Olympic Strength Accessory
3 Supersets on 3:00 (athletes choice on weight)
- 3-6 Barebell GoodMornings
- 3-6 Barbell bent over rows
Row for Distance
- 30 secs on, 30 secs off
- 1 min on, 30 secs off
- 1:30 on, 30 secs off
- 2:00, 30
- 2:30, 30
- 3:00, 30
- 3:30, 30
- 4:00, 30
Friday, 20 January
Warm Up
Back Squat
On the 2:30 x 6 Sets
5 reps @ 75%
3 reps @ 78%
1 rep @ 80%
5 reps @ 78%
3 reps @ 80%
1 rep @ 83%
*All percentages based on 1RM Back Squat
Open Workout 20.5
For Time [Partition as Needed]:
40 Ring Muscle Ups
80 Calorie Row
120 Wallballs 20/14 lb to 10/9ft
*Time Cap: 20 mins