Wednesday 9/10/2024

Fitness

. A. Warmup (0-10 minutes)

0-3 minutes: General warmup

• General warmup

3-8 minutes: Snatch Warmup

8-10 minutes: Workout-specific prep
1 set of:

• 30 sec row (increase pace every 10 sec to goal pace)

• 3 DB Box Step-Ups

• Rest 60 seconds on easy bike

Estimated time: 10 minutes

B. Every Minute for 8 Minutes (EMOM)

Complete 2 rounds of:

• Minute 1: Row 12/10 calories

• Minute 2: 8-10 Deadlifts @ 100/65 kg

• Minute 3: 8-10 Dumbbell Alternating Power Snatches @ 22.5/15 kg (50/35 lbs)

• Minute 4: Rest

Row at damper 10/8

Estimated time: 8 minutes

C. Crossunder Curtsey Lunges

• 3 sets of 5 reps

• Rest as needed

• 5 reps per side per set

Estimated time: 6-8 minutes

D. For Time: Descending Ladder (CrossFit Tester)

• Row 1000 meters

• 20 Dumbbell Box Step-Ups @ 22.5/15.8 kg (50/35 lbs), 20-inch box

• Row 500 meters

• 10 Dumbbell Box Step-Ups @ 22.5/15.8 kg, 20-inch box

20" box height for both men and women, using double dumbbells.
Intent: Focus on pacing and maintain intensity.
Target: Row at a manageable pace to avoid burnout on the step-ups.
Feel: Intense workout, but manageable within time constraints.

Estimated time: 15-20 minutes

E. Extra Credit (Optional, only if time permits)

3 Rounds for Time:

• 15 GHD Sit-Ups or V-ups

• 2 Rope Climbs (15 feet/4.5 meters)

Estimated time: 10 minutes

Competition

A. Warm-Up (0-15 minutes)

0-5 minutes:
General warm-up (choose machine or General Warm-Up ).

5-10 minutes:
Snatch Warm-Up.

10-15 minutes:
Workout-specific prep:
2-3 sets:

• 30 sec row (increase pace every 10 sec to goal pace).

• 3-4 Dumbbell Box Step-Ups.

• Rest 90 sec on easy bike.

Estimated Time: 15 minutes.

B. Snatch Pulls (5-10 minutes)

4-5 sets:
Every 75 seconds for 5 minutes:

• 2 Snatch Pulls @ 85-90%.

  • Use straps.

  • 3-sec eccentric on the last rep, focus on strong midline and hips moving back into setup.

  • Building from 2 weeks ago.

Estimated Time: 10 minutes.

C. EMOM (Every Minute on the Minute) - 12 minutes

Every minute for 12 minutes (3 rounds):

• Minute 1: Row 15/12 calories (damper 10/8).

• Minute 2: 10-12 Deadlifts @ 143/98 kg (315/215 lbs).

• Minute 3: Max Dumbbell Alternating Power Snatches for 30 seconds @ 22/16 kg (50/35 lbs).

• Minute 4: Rest.

Estimated Time: 12 minutes.

D. Crossunder Curtsey Lunges (5 sets)

5 sets:

• 5 reps per side (use sliders).

• Rest as needed between sets.

Estimated Time: 10 minutes.

E. For Time: Row and Dumbbell Box Step-Ups (Time Cap: 26 minutes)

For time:

• Row 1500 meters.

• 40 Dumbbell Box Step-Ups @ 20 inches (using 22/15 kg dumbbells).

• Row 1000 meters.

• 30 Dumbbell Box Step-Ups @ 20 inches.

• Row 500 meters.

• 20 Dumbbell Box Step-Ups @ 20 inches.

Time Cap: 26 minutes.

Intent:
After a deload, this workout simulates a CrossFit qualifier. Prioritize pace on the row to maintain speed on box step-ups, as the workout is won on efficient step-ups. Rowing for meters, not calories, means the payoff for rowing faster is less, so manage your energy accordingly.

Feel:
This is an intense CrossFit tester. Warm up well and have a solid pacing plan before starting.

Estimated Time: 26 minutes.

F. Extra Credit (5 rounds)

5 rounds for time:

• 20 GHD Sit-Ups.

• 3 Rope Climbs (15 feet).

Estimated Time: 15 minutes.