Monday (Session One)
Suggested Warm-Up:
1 Round: 1 minute Air Squats + 1 minute Plank
With empty bar:
5 Deadlift, 5 Back Squat, 5 Press
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Press in Receiving
5 Snatch, 5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
TODAY IS CROSSFIT GAMES TOTAL DAY! Every category had it at the CrossFit Games this year – so let’s get after it. Maybe grab a few friends to throw down with and have some fun!
Every minute, on the minute, for 3 minutes (3 sets):
Press in Receiving Position x 5 reps
Build over the course of the 3 sets.
B.
Every 2 minutes, for 18 minutes (9 sets):
Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 85%
Set 5 = 1 rep @ 90%
Set 6 = 1 rep @ 95%
Set 7 = 1 rep @ 98%+
Sets 8-9 = 1 rep @ 101%+
The goal today is to find a 1-RM Snatch. Limit yourself to 2 misses.
C.
Every 2:30, for 20 minutes (8 sets):
Clean & Jerk
Set 1 = 2 reps @ 75%
Set 2 = 1 rep @ 80%
Set 3 = 1 rep @ 85%
Set 4 = 1 rep @ 90%
Set 5 = 1 rep @ 94%
Set 6 = 1 rep @ 97%
Sets 7-8 = 1 rep @ 101%+
The goal today is to find a 1-RM Clean & Jerk.
Wednesday (Session Two)
Suggested Warm-Up:
Two Rounds: 5 Pushups + 5 Goblet Squats + 5 Single-Arm DB Row + 5 Single-Arm DB Press
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch
5 Snatch Balances
*Every new line means take a short break before moving to the next movements
A.
Every minute, on the minute, for 4 minutes (4 sets):
Snatch Balance x 2 reps @ below 75% of 1-RM Snatch
Building in weight, but don’t go heavier than you can comfortably and safely bring back down to your back rack.
B.
Every minute, on the minute, for 7 minutes (7 sets):
Hang Power Snatch x 1 rep @ 70% of 1-RM Power Snatch
C.
In 18 minutes, establish a 1-RM Overhead Squat
D.
Every 2 minutes, for 10 minutes (5 sets):
Deadlift x 2 reps @ 83 to 93% of your 1-RM Deadlift
E.
Three sets of:
Hanging Leg Raises with a 1 second hold at top x 10 reps
Barbell Lunges x 6 reps each leg
Rest 60 seconds
Friday (Session Three)
Suggested Warm-Up:
2 Rounds: 10 KB Goblet Squats, 5 KB Snatch Each Arm
With empty bar:
10 Deadlift, 10 Press, 10 Back Squat
5 Muscle Snatch, 5 Overhead Squat
5 Power Snatch, 5 Overhead Squat
5 Hang Snatch
*Every new line means take a short break before moving to the next movements
A.
Every 90 seconds, for 4:30 (3 sets):
3-Position Power Snatch x 1 rep below 65% of 1-RM Snatch
B.
Every minute, on the minute, for 7 minutes:
Hang Snatch x 1 rep @ 77% of 1-RM Snatch
C.
Every minute, on the minute, for 7 minutes (7 sets):
Clean & Jerk x 1 rep @ 80-85%
D.
In 17 minutes, establish a 1-RM Front Squat
E.
Four sets of:
Close Grip Bench Press x 8 reps
Rest 30 seconds
GHD Back Extension x 15 reps
Rest as needed