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Block 3 – Week 1

Posted on 25th February by Scott. No Comments

Multiple other training programs available for members – Body Composition Training, Strength Training, and Field Sport Training. Contact Xi Xia if you want to pursue these training programs.

Monday Priority 1

Warm Up
1) Jump rope 2 min
Double Under Practice – 2 min

WOD
Block 3 Week 1

Custom Goals Training
+
Power, strength endurance
Minute 0-6:
A. Power Clean: work to a heavy single in 6 min
–rest 1 min, adjusting weight–
min 7-10:
B. Power Clean: amrap in 3 min @80% of “A”
+
For time:
100 Shoulder to Overhead 75/45lbs
100 KB Swings 53/36lbs

Recovery
3 min-
dynamic supine and prone scorpions

Tuesday Priority 3 or Make Up Monday

Warm Up
1) Your choice, 4 min
2) Squat Seq + bottom position of Pistol work

WOD
Skill, aerobic power

A. Skills practice – 12 min – work on competition movements you need practice on
B. On a 12 min timer:
Row 1000m, then
AMRAP in the time remaining of
15 Double Unders
10 Situps
5 Burpees

Recovery
6 min-
Active Hamstring
Bully Stretch

Wednesday Priority 2

Warm Up
1) Jump rope 2 min
Double Under Practice – 2 min

WOD
Custom Goals Training
+
Strength endurance; mixed
A. Pullups: 1 x amrap
–rest 2 min–
B. “Death by 10m” – one shuttle EMOM, increasing each minute
(touch ground w/both hands each turn)
–rest 2 min once everyone is done–
C. Pullups: 1 x amrap
–rest 2 min–
D. Bottom to Bottom Tabata Squats
–rest 2 min–
E. Pullups: 1 x amrap

Recovery
4 min-
Death Stretch

Thursday
Make Up Day

Friday Priority 1

Warm Up
1) 3 rounds warmup:
1 min Double Under practice
1 min alternate Sampson Lunge L/R with Inchworm

WOD
Strength, CP battery/LME

A1. Deadlift: 3 x 1; rest 2 min
A2. Press: 3 x 1; rest 2 min
+
15-12-9 rep rounds:
Power Snatch 95/53lbs
Ring Dips

Recovery
4 min-
30 Spinal Rocks
10 Shinbox Twists

Saturday

Warm Up
1) Run Seq
2) 2 min Double Under practice
3) Short Shoulder Seq

WOD
Strength, testing

A. Weighted Chin-Ups: work up to a 1RM
during your rest breaks, practice 3-5 Pistols/leg
+
50-40-30-20-10 rep rounds for time:
Double Unders
Situps

Recovery
6 min-
3 x 25 Toe Raises on Wall
2 x 10 Table Press-Ups
Squat Seq




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