BUILD CYCLE WEEK 11

WARM UP

SQUAT SNATCH

6 sets on 2:30

• 1 Rep @ 78%
• 1 Rep @ 81%
• 1 Rep @ 83%
• 1 Rep @ 81%
• 1 Rep @ 86%
• 1 Rep @ 88%

“Karabel”

10 RFT, Time cap 18 mins

• 3 Power Snatches RX 135/95 Scaled 95/65
• 15 Wallballs RX 20/14 Scaled 10 reps

*****Additional Work*****

Deficit Snatch Pull

3 Sets of 3 @ 100% on 3:00

Run + Legless Rope Climbs

10 Rounds on 1:30

• 200m Run
• 1 Legless Rope Climb

Kettlebell + Carry + Double Unders

For Time, Time cap 18 mins

4 rounds

• 12-9-6-3 Double Kettlebell Hang Clean & Jerks
• 120ft-90ft-60ft-30ft Farmers Carry
• 120-90-60-30 Double Unders

Kettlebells: 70/53lbs

COMPLETE REST DAY OR LONG AND SLOW CARDIO

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

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

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

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

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

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

COMPLETE REST DAY OR LONG AND SLOW CARDIO

*****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