Monday – gymnastics day

From 0:00 to 10:00: Build to a challenging set of 3 strict deficit HSPU. Record deficit.

At 7:00: 10 rope climbs for time.

context: watch the rope climb video at the bottom of this post prior to completing this workout for some great tips! Record the inches that you get for the deficit hspu’s, treating it like a strength session!

Wednesday – weightlifting day

5 Sets, On the 2:00:
1 High Hang Squat Snatch + Overhead Squat
1 Hang Squat Snatch + Overhead Squat
1 Squat Snatch + Overhead Squat

context: this complex should be completed unbroken. Increasing load of possible, but do not sacrifice positioning. I would perform ten total sets, making the last five “working” sets at a moderate to heavier load. The full squat snatch at the end should be touch and go out of the previous OHS.

Friday – met-con day

For Time:
30 Toes to Bar
400 Meter Run
15 Power Cleans (175/115)
800 Meter Run
15 Power Cleans (175/115)
400 Meter Run
30 Toes to Bar

context: break toes to bar and power cleans up so that both exercises are completed in two to three sets. Power cleans are performed at a moderate load where five to eight unbroken reps is completely doable.

Saturday – body armour day

3 Giant Sets:
8 Bench Press
Max Strict Chest to Bar Pull-ups
20 Weighted Sit-ups

Rest 2 Minutes Between sets.

context: the load on bench press should be challenging throughout! Weighted sit ups can be performed from an abmat sit up with a weight plate carried out with straight arms and extending overhead at the top of the sitnup, or on the ghd with a weighted plate held in front of your chest.

Video link for Monday’s rope climbs from misfit athletics:

Tips for increasing rope climb efficiency

Upcoming local competition (qualifier begins very soon):

Mid-Atlantic Affiliate Challenge occurring at the DC armoury. The link below is where you can go to find all the information you need regarding this upcoming event in the area! You MUST partake in the online qualifier regardless of what division you would like to compete in. If you are interested in putting together a team from the gym please let me know so that I can help with  the qualifier process if you would like!

Mid-Atlantic Crossfit challenge Info!