CrossFit:
A.) EMOM x 16min.
Odd: 5 Hang Power Snatch (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)
Odd: 5 Hang Power Snatch (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)
Rest 3min.
EMOM x 16min.
Odd: 5 Hang Power Cleans (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Pull-Ups, no subs for rowing)*So round 1 is 5 Hang Snatch + 15/12 Cal row. Round 2 is 5 Hang Snatch + 12 Pull-Ups. Round 3 is Hang Snatch + 15/12 Cal row. Round 4 is 5 Hang Snatch + 12 Pull-Ups… Same with Cleans.
Odd: 5 Hang Power Cleans (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Pull-Ups, no subs for rowing)*So round 1 is 5 Hang Snatch + 15/12 Cal row. Round 2 is 5 Hang Snatch + 12 Pull-Ups. Round 3 is Hang Snatch + 15/12 Cal row. Round 4 is 5 Hang Snatch + 12 Pull-Ups… Same with Cleans.
ADV OPTION!
15 Pull-Ups or 3-5 Muscle Ups
This is meant to be kind of a longer conditioning workout so don’t kill yourself on the weights. Climb a LITTLE, but preferably you pick something that’s 70% effor and stick to it the whole time. Try to not sub out the row for anything else today. If there’s a lot of people, just stagger the pull-ups and snatches with the rowers.
Strong:
Upper Body (Full Upper, Pull Dominant)
Part A stays similar week to week. Track the metrics for progression
Part A stays similar week to week. Track the metrics for progression
This is the FINAL 5-day microcycle of the current structure. Reps will reduce in the next microcycle. Then TESTING will be next, followed by a DELOAD week before the NEW CYCLE BEGINS
A. Alternate movements x 4 sets each:
Note new rep scheme for Part A movements
Note new rep scheme for Part A movements
One-Arm DB Rows (knee on bench) x Reps 12-9-6 (increasing) + 1 x 15 backoff set
Rest 2-3 min after both arms
Dips x Reps 7-5-3 (increasing) + 1 x MAX REPS with BW
Rest 2-3 min
Rest 2-3 min after both arms
Dips x Reps 7-5-3 (increasing) + 1 x MAX REPS with BW
Rest 2-3 min
B. Superset x 3 sets each:
Pull-ups will be significantly more difficult as a superset after the Pullovers. If you cannot achieve at least 6 quality reps on the first set, scale as needed.
Pull-ups will be significantly more difficult as a superset after the Pullovers. If you cannot achieve at least 6 quality reps on the first set, scale as needed.
PJR Pullovers x 12-15 reps
Strict Pull-ups x MAX UNBROKEN
Rest 2-3 min
Strict Pull-ups x MAX UNBROKEN
Rest 2-3 min
C. Incline DB Bench Press
1 x 8-10 reps (moderate weight, warmup)
2 x 4-6 reps (heavy, last set close to failure)
1 x 8-10 reps (moderate weight, warmup)
2 x 4-6 reps (heavy, last set close to failure)
D. EMOM x 8 min (alternating):
https://www.youtube.com/watch?v=zOYXFFXAx24
https://www.youtube.com/watch?v=zOYXFFXAx24
Devils Press x 4-5 Reps
Barbell Curls x 8-10 Reps
Barbell Curls x 8-10 Reps
E. AMRAP 1 min – Row For Calories @ 100% effort
Rest 3 min
AMRAP 1 min – Bike For Calories @ 100% effort
Rest 3 min
AMRAP 1 min – Bike For Calories @ 100% effort
Sweat:
A.) 12min. EMOM
Odd: Run 200m
Even: Max DB Bench Press 50/25s+B.) 12min. EMOM
Odd: 12 Burpees
Even: 10 DB Deadlifts 70/50sC.) 12min. EMOM
Odd: 100 Single Unders
Even: 15 Wall Balls 20/14lb
Odd: Run 200m
Even: Max DB Bench Press 50/25s+B.) 12min. EMOM
Odd: 12 Burpees
Even: 10 DB Deadlifts 70/50sC.) 12min. EMOM
Odd: 100 Single Unders
Even: 15 Wall Balls 20/14lb
**Every other round is 12 pull-ups on the even #s. So you’re doing 3 rounds of pull-ups on each section. NO Rest between sections today. Gunna be a long grinder.