Workout of the Day

“building blocks” week 4 day 5

• 3 x 8 : bench press @ 8/10 rpe
• 3 x 4 : db push press w/pause at top @ 8/10 rpe

3 rounds : e2mom

1. 12 db push press + 24 sit ups
2. 15 bench press (135/95)
3. 18/15 cal bike

building blocks” week 4 day 4

• 2 x 10 : rdl @ 7/10 rpe
• 3 x 8 : deadlift @ 45% of 1rm
• 3 x 3 : tempo strict pull ups
  • 1/1/5 (1 second up, 1 second hold at top, 5 second down)

4 rounds (16-min)

• 3 wall walks
• 12 deadlift (185/125)
• 45 double unders

“building blocks” week 4 day 3 (changed due to weather)

for time (30-min)

27 – 21 – 15 – 9

• cal row
• cal bike
• burpees to target

pump/accessory

3 sets :

• 10 alternating arm db bench press + 10 db bench press
  • *one arm stays extended*
• 15 db overhead tricep extension
• 20 standing db kick backs

“building blocks” week 4 day 1

• OLY

4 sets (off rack) 6/10 rpe

• 1 snatch balance + 2 ohs

4 sets (off floor) 6/10 rpe

• 1 segmented clean pull (pause 1″ off, bologna, mid thigh, power pos)
• 2 hang squat clean (hip/mid thigh)

CrossFit Games Open 13.4

7-min amrap

3, 6, 9, 12, 15…..

• clean & jerk (135/95)
• t2b

for time w/partner (35-min)

• 120 cal row
• 120 deadlift (135/95)
• 90 cal row
• 90 hang power cleans (135/95)
• 60 cal row
• 60 shoulder to overhead (135/95)

“building blocks” week 3 day 5

• 3 x 10 : bench press @ 7/10 rpe
• 3 x 6 : db push press w/pause at top @ 7/10 rpe

3 rounds : e3mom

1. 60 double unders + 6 ring muscle ups
2. 20/18 cal bike + 10 front squat (155/105)

scaling : ring muscle ups

*you MUST do some variation on the rings*

• ring pull ups + ring dips
• ring rows + ring dips
• ring rows + push ups

building blocks” week 3 day 4

• 2 x 10 : rdl @ 7/10 rpe
• 3 x 10 : deadlift @ 40% of 1rm
• 3 x 3 : tempo strict pull ups
  • 1/1/5 (1 second up, 1 second hold at top, 5 second down)

for time (12-min)

21 – 15 – 9

• heavy kb swings (32/24)
• burpees

“building blocks” week 3 day 3

20-min amrap

• 1000m row
• 50 alternating arm db snatch (50/35)
• 25 t2b

pump/accessory

• 10 db overhead lateral raise
• 15 rb straight arm lat pull down
• 20 alternating arm db front raise

“building blocks” week 3 day 2

• back squat
  • 3 x 3 @ 70% of 1rm
• drop set
  • 2 x 12 @ 40% of 1rm

5-10lbs heavier than last week

6 rounds : e3mom

• 14/12 cal bike
• 7 thrusters (135/95)
• 7 bar facing burpees