Monostructural/Gymnastics Conditioning, Long-Duration

“Mad Max”
AMRAP 20:
 4 x 100 meter runs
 20 burpee box jump-overs

Weightlifting Strength Development Progressive Series- Week 9 of 12

Back or Front Squat:
Load:
 Set 1: 5 x 75%
 Set 2: 5 x 80%
 Set 3: ME x 85%

Weightlifting Conditioning, Mid-Duration

“Coady”
 5 rounds for max reps:
 1:30 of farmers’ carries
 1:00 of shoulder-to-overhead
 0:30 of rest
 

Monostructural/Gymnastics Conditioning, Long-Duration

“Rope Burn”
12 rounds:
 Row: 1:00 at specific pace
 Rope climbs: 1:00 for max reps
Rounds 1-4: 22 strokes/minute
Rounds 5-8: 26 strokes/minute
Rounds 8-12: 30 strokes/minute

Weightlifting/Monostructural Conditioning, Long-Duration

“Kendall”
For time, in teams of 2:
30 snatches, light
26 barbell lunges
22 snatches, lite-medium
18 barbell lunges
14 snatches, medium
10 barbell lunges
6 snatches, heavy
2 barbell lunges

Weightlifting/Gymnastics Strength/Stamina Development

EMOM 12:
 Evens: 0:15 power cleans
 Odds: 0:15 strict pulls
 

Closed for the CrossFit L1 Trainer Course

Weightlifting Strength Development Progressive Series- Week 7 of 12

Push or Bench Press:
Load:
 Set 1: 3 x 71%
 Set 2: 3 x 81%
 Set 3: ME x 90%

Monostruct/Weightlifting Conditioning Mid-Long Duration (Benchmark) “Nancy” 5 rounds for time: 400-meter run 15 overhead squatsSC=light OHS (<50% 1RM if known), RX=95/65, RX+= 115/75 Weightlifting Strength Test, PreFatigued Immediately after “Nancy”: 7 minutes to perform: 1-rep max snatch Any style. After-Hour Accessory Exercise, Upper & Lower Back Position Upper back: Choose a favorite CrossOver Symmetry protocol.Lower back: Rack pulls w/ heavy bar,

Weightlifting/Monostructural Conditioning, Short-Sprint Duration “Foundations 4 (Re-test)”4 rounds for time: 5 power cleans 5 front squats 10 kettlebell swings 100-meter runPC/FS: SC=60% max clean, RX=135/95, RX+= 185/115KBS: SC=easily unbroken, RX= 53/35, RX+= 70/44 Gymnastics Conditioning, ShortMid Duration “Pop ‘N Fresh”For time: 50 pull-ups 50 sit-ups, GHDMurph-style. Partition reps.Pull-ups: SC=assisted, RX=unassisted, RX+ = C2BSit-ups: SC= floor, RX/RX+= GHD After-Hour Accessory Strength &