Happy Sunday everyone, we hope you all are enjoying your weekend and feeling recharged for the week ahead! Things are gearing up for the exciting season ahead as we inch closer to the CrossFit Open!
For those new to the game, the CrossFit Open is a worldwide competition that kicks off the CrossFit Games season. It’s a chance for athletes of all levels to test their fitness, compete alongside others, and see where they stack up globally. And of course, we’ll be hosting our annual Friday Night Lights, where members come together for a night of fun, camaraderie, and competition. This year’s themes for Friday Night Lights will be announced soon, so stay tuned! Also, we will be revealing the much-anticipated team captains for this year’s Open, so get excited!
As for this week, we’ve got some familiar faces and new challenges ahead!
We’re repeating a classic workout we did a few months ago – either Mary or Cindy. These bodyweight benchmarks will test your endurance and gymnastics skills.
We’ll continue with our Tempo Deadlift and Front Squat strength cycle, focusing on building solid foundations for strength and power. Keep pushing yourself to nail those tempos!
🏋️♀️Get ready for some heavy cleans on Thursday and a partner workout featuring an Open throwback on Saturday.
As always, let’s stay focused, support one another, and get after it this week!
WORKOUTS OF THE WEEK:
MONDAY
SKILL – PERFORMANCE
EMOM x 8 MINUTES
MIN 1 – 3-5 Pull-Ups
MIN 2 – 4-6 Alt. Pistols
SKILL – FITNESS
EMOM x 8 MINUTES
MIN 1 – 2-3 Pull-Ups or Ring Rows
MIN 2 – 3-5 Close Stance Air Squats
CLASSIC WORKOUT – ALL
“MARY”
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
CLASSIC WORKOUT – ALL
“CINDY”
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
*WORKOUT NOTE
Choose either MARY or CINDY!
EXTRA CREDIT – ALL
1.) Bench Press*
10-10-10-10-10-10
*Start Light and build to Mod-Heavy. One more set of 10 reps this week. Between each set of Bench Press, perform 8-12 Alt. KB Gorilla Rows.
(Score is Heaviest Weight)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
Max Sets Unbroken Double-Unders
-Rest as Needed b/t Sets-
(Score is Highest Reps)
TUESDAY
STRENGTH – ALL
Deadlift* 5×2 (21X1)
*Keep weight Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 4 of 7
Strength | Tempo Cycle
WORKOUT – PERFORMANCE
FOR TIME
60/50-30/25-15/12
Cal Bike
20-10-5
Deadlifts (315/205)
(Score is Time)
WORKOUT – FITNESS
FOR TIME
50/40-25/20-12/10
Cal Bike
20-10-5
Deadlifts (205/145)
(Score is Time)
WEDNESDAY
WORKOUT – PERFORMANCE
EVERY 5:00 x 5 SETS
400m Run
15 DB Shoulder to Overhead (50/35)
15 Toes to Bar
-Rest w/ Time Remaining-
(Score is Slowest Set)
WORKOUT – FITNESS
EVERY 5:00 x 5 SETS
400m Run
15 DB Shoulder to Overhead (35/20)
15 Toes to Something
-Rest w/ Time Remaining-
(Score is Slowest Set)
EXTRA CREDIT – ALL
1.) Double Under or Single Under Flight Simulator*
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
*Complete the set of Double/Single Unders unbroken. If a set is failed, start again from the beginning of that set. Rest between sets as needed.
(Score is Time)
-Rest as Needed b/t Part 1 & Part 2-
2.) 3 SETS
10/10 Single Arm Seated Arnold Press
-Rest :30-
Max Reps Banded Tricep Extensions
-Rest 2:00 b/t Sets-
(Score is Weight on DBs)
THURSDAY
STRENGTH – ALL
ON A 18:00 RUNNING CLOCK…
Build to a 2-Rep Heavy Hang Clean*
*Option for Squat or Power.
(Score is Weight)
WORKOUT – PERFORMANCE
AMRAP x 9 MINUTES
2-4-6-and so on…
Box Jumps (30/24)
Hang Power Cleans (115/75)
(Score is Reps)
WORKOUT – FITNESS
AMRAP x 9 MINUTES
2-4-6-and so on…
Box Jumps (24/20)
Hang Power Cleans (75/55)
(Score is Reps)
FRIDAY
STRENGTH – ALL
Front Squat* 5 x 2 (21X1)
*Keep weight Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 4 of 7
Strength | Tempo Cycle
WORKOUT – PERFORMANCE
4 ROUNDS FOR TIME
30 Wall Balls (20/14)
20 Chest to Bars
15 Burpees
(Score is Time)
WORKOUT – FITNESS
4 ROUNDS FOR TIME
30 Wall Balls (14/10)
20 Jumping Pull-Ups
10 Burpees
(Score is Time)
EXTRA CREDIT – ALL
Bench Press
1.) Bench Press
ON A 20:00 RUNNING CLOCK…
Build to a 3-Rep Heavy Bench Press
2.) 2-3 SETS FOR QUALITY
15-20 Seated Weighted Calf Raises
15-20 Anterior Tib. Raises
SATURDAY
PARTNER WORKOUT
IN TEAMS OF 2…
AMRAP x 20 MINUTES*
12 Deadlifts (Athlete Choice)
60 Double or 100 Single Unders
*P1 completes a full round while P2 completes Max Meter Row. Once P1 finishes a full round partners switch.
(Score is Total Meters)
