Workout of the Day

Monday!

Warm up:
2 min of Deadlift technique
2 Rounds of:
10 Banded Goodmornings
10 Light L-seated Dumbbell Presses
150 Light Row

A.
4 Sets of:
4 x Deadlift @2011
Rest 2 min between sets.
(This is a warm up for part B and to assess what an appropriate weight is for you for 17.4)

B.
“CrossFit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 13 minutes of:
55 Deadlifts (225/155 lbs)[scaled: 135/95]
55 Wall Ball Shots (20 lbs to 10’/14 lbs to 9′)
55 Calorie Row
55 Handstand Push-Ups [scaled: hand release push ups]

Boom Lite

Same as above. Scale as needed.

Saturday!

In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (32/24 kg)
400 Meter Run/Row
100 Barbell Thrusters (45 lbs)
400 Meter Run/Row
100 Pull-Ups
400 Meter Run/Row
100 Barbell Thrusters
400 Meter Run/Row
100 Kettlebell Swings

FriYay!

Warm up:
2 Rounds
5 Inchworm pushups
5 Jumping Squats
10 Hollow Rocks

A.
Every 3 minutes, for 12 minutes (4 sets):
Heavy Dumbbell Bench Press x 6-8 reps @ 20X1
[Space athletes out to share benches]

B.
Three sets for max reps:
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups
Rest 30 seconds
90 seconds of the following…
9 Burpee Box Jump-Overs + Max Reps of Toes to Bar
Rest 30 seconds

Boom Lite

Same as above. Scaled as needed

Thursday!

Warm up:
3 Rounds
10 Walking Lunges
10 Air Squats
10 PVC Goodmornings

A.
Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 minutes between sets.

B.
Three rounds for time of:
400 Meter Run/Row
40 Double-Unders
20 Alternating Reverse Lunges with Kettlebells (24/16 kg)

Boom Lite

Warm up: Same as above

A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Deadlift x 6 reps
Station 3 – Supine Ring Row x 10 reps
Station 4 – Side Plank x 30 seconds each side

B.
Three rounds for time of:
400 Meter Run/Row
20 Alternating Reverse Lunges with Kettlebells
20 Sit-ups

Wednesday!

Warm up:
2 min shoulder mobility
10 pvc strict press
10 pvc push press
10 pvc behind the head press
10 pvc pass throughs

A.
Every minute, on the minute, for 10 minutes:
Strict Shoulder Press x 2 reps

Build over the course of the 10 sets to today’s heavy double.

Immediately followed by…

Every minute, on the minute, for 10 minutes:
Push Press x 1 rep

Build over the course of the 10 sets to today’s heavy single.

B.
Complete as many rounds and reps as possible in 8 minutes of:
40 Double-Unders
10 Strict Handstand Push-Ups
20 Kettlebell Swings (24/16 kg)

Boom Lite

Warm up:
Same as above

A.
Five sets of:
Strict Dumbbell Shoulder Press x 8 reps @ 2111
Rest 60 seconds
Bent-Over Barbell Row x 8 reps @ 2011
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 8 minutes of:
15/10 Calories of Assault Bike
30 Kettlebell Swings

Tuesday!

Warm up:
3 Rounds
5 Burpees
2 Lengths of the gym bear crawl

A.
Every 5 minutes, for 30 minutes (6 sets) for times:
Row 400 Meters
6 Strict Pull-Ups
8 Toes to Bar
12 Push-Ups

Please note times for each of the six sets.

B.
Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 – 60 seconds of Band Pull-Aparts
Station 4 – 60 seconds of Side-Plank Hold (Right Side)

Boom Lite:
Same as above.

Monday!

Warm up:
2:00 min monster walks
15 banded squats

A.
Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%

followed by…

One set of:
Back Squat x Max Unbroken Reps @ 83%
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

B.
“Fran”
Complete rounds of 21, 15 and 9 reps for time of:
Thrusters (95/65 lbs)
Pull-Ups

Boom Lite:

Warm up:
2:00 min monster walks
15 banded squats

A.
Four sets of:
Back Squat x 8 reps @ 31X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x 8 reps @ 2110
Rest 90 seconds

B.
Complete rounds of 21, 15 and 9 reps for time of:
Dumbbell Thrusters
Burpees

For those who would like to do 17.3 see the RX’d version below in black
and the scaled version in blue. 

Prior to 8:00, complete:
3 rounds of:
6 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
6 squat snatches, 95/65 lbs [45/35 lb.]
Then, 3 rounds of:
7 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
5 squat snatches, 135/95 [75/55 lb.]
*Prior to 12:00, complete 3 rounds of:
8 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
4 squat snatches, 185/135 [95/65 lb.]
*Prior to 16:00, complete 3 rounds of:
9 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
3 squat snatches, 225/155 [115/75 lb.]
*Prior to 20:00, complete 3 rounds of:
10 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
2 squat snatches, 245/175 [135/95 lb.]
Prior to 24:00, complete 3 rounds of:
11 Chest to bar pull-ups [jumping chin-over-bar pull-ups]
1 squat snatch, 265185 [155/105 lb.]

*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.

In teams of two, with only one partner working at a time, partners alternate whole rounds to complete…

As many rounds and reps as possible in 10 minutes of:
10 Push Press (115/75 lbs)
5 Burpees Over the Barbell

Rest 5 minutes, and then,

As many rounds and reps as possible in 10 minutes of:
Row 150 Meters
15 Russian Kettlebell Swings (heavy)

FriYay!

Warm-up: Snatch warm-up

A.
For the following 19 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavier loading.

Every 90 seconds, for 9 minutes (6 sets):
High Hang Snatch x 2 reps @ 50-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):
Hang Snatch x 1 rep @ 70-90% of 1-RM Snatch

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump-Overs (24″/20″)

These should be high intensity, sprint sets.

Boom Lite:

Warm up: Snatch warm-up

A.
Four sets of:
L-Seated Dumbbell Press x 8 reps @ 2111
Rest 60 seconds
Death March x 20 steps @ 2011
Rest 60 seconds
100-Meter Suitcase Carry + Waiter’s Carry
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters)
Rest 60 seconds

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
15 Burpee Box Jump or Step-Overs

These should be high intensity, sprint sets.

Warm-up:

3 Rounds

10 Banded Good Mornings, 10 Abmat Sit-ups, 5 Burpees

A.
Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 92% x 1 rep
*Set 6 – 98% x 1 rep
Rest 3 minutes between sets.

B.
Four rounds for time of:
Run/Row 400 Meters
25 Kettlebell Swings (24/16 kg)
15 Toes to Bar

Boom Lite:

Warm-up: Same as Above

A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Bent-Over Barbell Row x 8 reps
Station 2 – Supine Med Ball Leg Curls x 15 reps
Station 3 – Barbell Roll-Outs x 12-15 reps

B.
Three rounds for time of:
Run/Row 400 Meters
30 Kettlebell Swings
15 Hanging Knee Raises/20 Abmat Sit-Ups