Morning: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Power snatch – 12 x 1 @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 37.5 40 40
42.5 42.5 45 45 45 45

Evening: 135 min

WU for 10 min
Skill: BMU practice for 30 min
BMU x 10 reps

B. Clean and jerk – build to a heavy set of 3 clean and jerks for the day, aim for 5 to 7 sets @ 80-90%1RM range
52.5 52.5 55 55

2.SPP (Conditioning)

A. 9 minute EMOM - warm up
(1) – 10 to 20 wall balls
(2) – 10 to 20 cal row
(3) – 30 to 60 double unders

B. CrossFit Games Open 16.1
20 minute AMRAP
25 ft OH (Overhead) walking lunge @ 42.5/30kg (95/65lbs)
8 bar facing burpees
25 ft OH walking lunge
8 C2B pull-ups

Result: 174 reps (6 + 18)
Previous: 146 reps (5 + 16)
185/193

3.Cool down
A. Assault bike for 10 minutes at very easy pace
B. Movement flow of your choice from video library

Warm up(10)
20 high knees
10 pik n grass
20 heel grab
10 side lunge

GRT(25)
5 giant sets
10 push ups
10 hammer curls
10 bent over row
10 overhead tricep extension
10 sit ups
Complete all exercises back to back
rest as needed between sets

Finisher
1:00 plank
1:00 chest opener

Total workouts of the week 9 hours, x 5
Deload week

Strength & conditioning
Metcon x 2
Aer x 2 - 145 min
BB x 1
Squat -

Gymnastics
MU - 25
BMU -
BFLY -
BCTB -
HSW -

Recovery
Sleep 6/7
Avg. 23:00
Avg. 8 h 20 min
EA -

Tall Clean Complex (4:00 – 8:00)
3 Sets:
2 Tall Cleans
1 Split Jerk

135 min
WU for 10 min
Skill: HSW practice for 20 min

1.Strength

A. Rotate through (1 set of each for 4 rounds)
A1. Back squat, rest 2 minutes before A2
1 x 8 @ 72.5-80%, heavier than week 1
1 x 6 @ 77.5-85%, heavier than week 1
1 x 4 @ 80-87.5%, heavier than week 1
1 x 10 @ AHAFA

A2. Strict press – 4 x 4 @ AHAFA (progress weight from last week), rest 1 minute before A3
30 31 32 32

A3. Weighted strict chin up – 4 x 4 @ AHAFA (add load each set, progress weight from last week), rest 1 minute before A1
10 12 13 13

2.Conditioning

WARM UP
A1. Individual specific mobility work
A2. 3 rounds: 1min on : 1min off
A3. Thoracic Flow

CONDITIONING

A. Rowing intervals
3 x 10:00 work*, 3:00 active rest
*low rate at <24spm
Rate: 18, 18, 19
Total cal: 133 134 137
Avg. cal/h: -, 808, 822
Avg. 500m: 2.13.2, 2.12.1
153/166, 153/166. 158/165

3.Cool down
A. 5 minute assault bike or row, HR (Heart Rate) < 140
B. Thoracic Flow

Morning: 45 min

WU for 10 min
1.Weightlifting
A. Suggested snatch warm up
A. Slow pull snatch + snatch – 12 x (1+1) @ 65%+, go every 75 seconds. Start @ 65%, move up on weight every 1 to 3 sets if moving well on all lifts, otherwise stay with the same weight.
35 35 37.5 37.5 40 40
42.5 42.5 42.5 42.5 42.5 42.5

Evening: 135 min

WU for 10 min
Skill: MU practice for 30 min
Muscle up x 7 reps

B. Clean + front squat + Jerk – build to a heavy set of 1 clean + 1 front squat + 1 jerk for the day, aim for 4 to 7 sets @ 85-95%1RM range

2.SPP (Conditioning)

A. 9 minute EMOM - warm up
(1) – 10 to 20 wall balls
(2) – 10 to 20 cal row
(3) – 30 to 60 double unders

B. For time
5 muscle ups > 2 rope climb
10 thrusters @ 60/40kg (135/95lbs) > 35 kg
5 muscle ups > 2 rope climb
20 box jump overs @ 24/20″
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
30 pull ups
20 box jump overs (landing on box is ok)
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
40 KB swings @ 32/24kg (70/53lbs) > 16 kg
30 pull ups
20 box jump overs
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
50 cal assault bike
40 KB swings @ 32/24kg (70/53lbs) > 16 kg
30 pull ups
20 box jump overs
10 thrusters > 35 kg
5 muscle ups > 2 rope climb
Time cap. 30 minutes

Result: 6 pull ups @ last round

3.Cool Down
A. Lunge Flow
B. 5 minute easy jog or walk, nose breathing only

Morning: 45 min walking

Afternoon: 120 min
WU for 15 min
Skill: MU practice for 30 min
Muscle up x 4 reps

1.Weightlifting
A. Suggested clean and jerk warm up

A. Each part for time
25 toes to bars
50 double unders
15 clean and jerks @ 60% / 40 kg
Result: 5.45

REST 3 minutes

25 handstand push ups > abmat
50 double unders
13 clean and jerks @ 70% / 47.5 kg
Result: 9.59

REST 3 minutes

25 wall balls
50 double unders
11 clean and jerks @ 75% / 50 kg
Result: 5.59

REST 3 minutes

25 chest to bar pull ups
50 double unders
9 clean and jerks @ 80% / 52.5 kg
Result: 8.10

REST 3 minutes

25 bar facing burpees
50 double unders
7 clean and jerks @ 85% / 57.5 kg
Result: 7.27

2.Conditioning / NOT DONE

Engine

8 sets of:

• 500m Row

*Increase pace every 100m
1st 100m @2k pace +10sec
2nd 100m @2k pace +5sec
3rd 100m @2k pace +0sec
4th 100m @2k pace -5sec
5th 100m @2k pace -10sec
-Rest 2min between sets-

Pause Bench Press

• 1x6 @65%
• 1x4 @70-75%
• 1x3 @75-80%
• 2x2 @85%+

*1s Pause in bottom

Accesories

A) Rope Pull Up:
4x For Quality:

• 5-6 Rope Pull Up (R hand above) -rest 20sec
• 5-6 Rope Pull Up (L hand above) *rest as needed between rounds

B) 3-4x For Quality:

• 15-20 GHD Hip Ext.
• 45/45s Copenhagen Plank

135 min
WU for 10 min
Skill: HSW practice for 20 min

1.Strength
A. Rotate through (aim to beat your results from last week on all the sets to progress.)
A1. Deadlift, rest 2 minutes before A2
1 x 7 @ 72.5-80%
1 x 5 @ 77.5-85%
1 x 3 @ 80-87.5%
1 x 5 @ AHAFA

A2. Reverse back rack lunge – 4 x 6/s @ AHAFA (must be able to step through), rest 1 minute before A3
4 x 12 x 55

A3. Single arm DB row – 4 x 12/10/8/6 @ AHAFA (add load each set), rest 1 minute before A1
35 40 45 45

2.SPP (Skill)

A. Challenge of the week. Can you do 2 rounds of [5 pull ups, 10 push ups, 15 air squats] in under 1 minute?
Results: 1.31

B. 2 to 3 rounds, each for time, start a new round every 4 to 5 minutes > 10 minutes
21 handstand push ups > abmat
15 cal assault bike
21 toes to bars
9 cal assault bike

Result: 6.32, 7.24

C. 4 to 5 rounds, each for time, start a new round every 3 to 4 minutes > 4
10 deadlifts @ 50%1RM > 55 kg
10 burpee box jump overs @ 24/20″
10m handstand walk > HS shoulder taps wf / 10 15 15 15

Result: 2.30, 2.36, 2.45, 2.55

3.Cool down
A. 10 minutes on AB/row or similar, HR < 140

135 min
WU for 15 min
Skill: BMU practice for 30 min
BMU x 10 reps

1.Weightlifting w/Jyrki
A. Clean & jerk straight up
25 30 35 37.5 40
42.5 42.5 45 47.5 47.5
B. Power clean + jerk, 1+2
5x3x35

2.Conditioning

A. 8 minute EMOM, alternating minutes
(1) – Thruster @ 52.5/35kg (115/75lbs) (30 sec work : 30 sec rest)
10 9 9 9
(2) – Row for calories (40 sec work : 20 sec rest)
9 10 10 10

Rest 2 minutes before part B

B. 8 minute EMOM, alternating minutes > NOT DONE

Rest 2 minutes before part C

C. 8 minute EMOM, alternating minutes
(1) – Overhead squat @ 52.5/35kg (115/75lbs) (30 sec work : 30 sec rest) > 32.5 kg / 8 8 8 8
(2) – Assault bike for calories (40 sec work : 20 sec rest)
- 8 5 8 (AB was broken)

Total reps: 76 + 53 = 129

3.Cool down
A. 5 minute walk, nose breathing only
B. Thoracic Flow