Warm up
Start with 500m row, then 3 rounds of:
5 kip swings / knee raises / toes to bars
5 cleans (build up)
10 lunges
Endurance
36 min alternating EMOM (6 rounds):
10-14 toes to bars (choose a number based on previous weeks, stick with it across all rounds)
6 DB devil presses 50/35 lbs
3 power cleans 185/125 lbs or 8 double KBs power cleans 32/24 kg
12 burpees over bar/KBs
16/13 cal row
Rest
Scaling: Final week of our interval progression where we seek peak intensity. There will be little to no rest in each minute, intended to simulate the feel of a Crossfit open workout. Use your achievement in the prior weeks of the cycle to decide on the target. All movements and rep scheme should seem familiar. Cleans should feel heavy.
UES strength
Warm Up
2 Rounds
5/leg Lunge to Rotation
10/leg Goblet Reverse Lunges
15 Russian KB Swings
5 Jump Squats
Box Squats Warm-up sets
Box Squats
Every 1:30 Mins for 8 Sets
1 Rep @ 96% 1RM Back Squat
Box Height: Hip crease is at parallel when at lowest in squat
Accessory
2min - 2min - 2min - 3min Intervals
70 Double Unders Jump Ropes/ 120 Singles (60sec time cap)
Max Wallballs with time left (20/14)
-1min Rest between sets-
*Go until you reach 70 reps