Training June 17th -23rd

SUNDAY

2:30 pm ROM WOD

3 pm Coach’s Choice WOD

MONDAY

Front Squat Cycle Week 3 of 7

Warmup Sets

E1.5MOM for 5 Rounds

5 Front Squats

*Everyone’s first set is with the empty bar. Add load gradually until it starts to get heavy.

Working Sets

E2.5MOM for 6 Rounds

5 Front Squats

*Continue building to find your 6RM. Once you find your 6RM, reduce the weight by 15%, and continue doing 7 reps every round until all rounds are complete.

Accessory:

3 x Submaximal Set of Glute Ham Raises (GHRs)

*A submaximal set is a set where you almost do the maximum reps possible, but you stop 1-2 reps before hitting failure.

*If you cannot do at least 6 unassisted GHRs, have a partner spot you through 3 sets of 8 reps. If you can do more than 10 GHRs, add some weight.

Extra Credit: Kroc Rows, 3 sets x 8 reps, each arm @ 115+/70+

TUESDAY

“The Hulk”

AMRAP 20

Round 1:

5 Bench Presses, 115/45

5 Box Jumps, 12/8″

5 Deadlifts, 155/75

5 Box Jumps, 12/8”

Round 2:

5 Bench Presses, 135/55

5 Box Jumps, 16/12″

5 Deadlifts, 185/95

5 Box Jumps, 16/12”

Round 3:

5 Bench Presses, 155/65

5 Box Jumps, 18/14″

5 Deadlifts, 205/125

5 Box Jumps, 18/14”

Round 4:

5 Bench Presses, 175/75

5 Box Jumps, 20/16″

5 Deadlifts, 225/145

5 Box Jumps, 20/16”

Round 5:

5 Bench Presses, 195/85

5 Box Jumps, 24/20″

5 Deadlifts, 255/155

5 Box Jumps, 24/20”

Round 6:

5 Bench Presses, 205/95

5 Box Jumps, 30/24″

5 Deadlifts, 275/175

5 Box Jumps, 30/24”

Round 7:

5 Bench Presses, 225/105

5 Box Jumps, 34/26″

5 Deadlifts, 315/205

5 Box Jumps, 34/26”

Round 8:

5 Bench Presses, 245/115

5 Box Jumps, 38/28″

5 Deadlifts, 365/225

5 Box Jumps, 38/28”

Round 9:

5 Bench Presses, 265/130

5 Box Jumps, 42/32″

5 Deadlifts, 405/255

5 Box Jumps, 42/32”

Round #10

5 Bench Presses, 285/145

5 Box Jumps, 46/36″

5 Deadlifts, 455/275

5 Box Jumps, 46/36”

*This workout was created by Scott Shirley of Golden Ape CrossFit HSV. The objective is to complete 5 rounds. You can start on any round you want, with the goal of completing the 5th round after your starting round. Rx for this workout will mean starting on the 6th round and completing the 10th and final round. You will have a spotter/loader assigned who will assist you through the ladder. Then when you are done, your spotter will go in a second heat and you will assist. You will share barbells, racks, sweat, and possibly blood. It will be 40 minutes of pure, beautiful, iron-slinging chaos. Embrace it.

WEDNESDAY

Find a 1RM Behind the Neck Split Jerk

-then-

“The Corps”

5 Rounds

400m Run

25 Pullups

*Time Cap: 22 min

Extra Credit:

3 sets x 12 reps

Snatch Grip, Stiff-Leg Deadlift @ moderate

THURSDAY

Thursday Skill Day

Every 90 seconds for 6 Rounds

1st 90 sec: 30’ Yoke Carry

2nd 90 sec: 30’ Handstand Walk

3rd 90 sec: Accumulate 15 sec of L-sit Hold on the Rings

*Work up to a maximal load on the Yoke Carry. Until you’ve well-exceeded your maximum Back Squat load on the Yoke Carry, you aren’t even close to being at maximal load, so keep adding.

FRIDAY

“Paper Clip”

For time:

100 Double Unders (max 3 minutes allowed)

-then-

40-30-20-10

Toes to Rings

Kettlebell Swings @ 70/53#

Time Cap: 20 min

Extra Credit:

3 sets x 8 reps

Dumbbell Z-Press @ Heavy as Possible

*  This is a strict Dumbbell Press done seated on the floor with legs extended in front of you. If you find yourself falling off balance, squeeze your butt and your abs tightly and hold the squeeze as you press.

SATURDAY

Find a max in the complex: 3-sec Pause Back Squat + Back Squat

(Partner counts the pause, not the squatter)

-then-

“Rowing Kalsu”

For time:

Row 100/80 calories

Every minute, starting at 0:00, perform 5 burpees over the rower

Time Cap: 15 min

*You may not change scales once you begin. You either finish, fail to complete the required burpees each minute, or hit the time cutoff.