MONDAY
CROSSFIT
OPEN 11.1
Complete as many rounds and reps as possible in 10 minutes of:
• 30 Double-unders
• 15 Power snatches (M: 75lbs / 35kg, W:55lbs / 25kg)
HIIT 30
4 x 1 min work : 30s rest [6 min]
Skipping
3 x 2 min work : 1 min rest [9 min]
Air squats w alternating lunges
2 x 1 min work : 2 min rest [6 min]
max effort bike
CARDIO CAPACITY
SKIERG: 20 min
12 sets
30s max effort sprint
60s Recovery ski
TUESDAY
CROSSFIT
OPEN 11.2
Complete as many rounds and reps as possible in 15 minutes of:
• 9 Deadlifts (M: 155lbs / 70kg, W: 100lbs / 45kg)
• 12 Push-ups
• 15 Box jumps (M: 24", W: 20")
HIIT 30
Every 3 min for 18 min alternate: [2 Rounds each]
A. 12/10 Cal. Ski + 10 Burpees
B. 12/10 Cal. Row + 20 Sit ups
C. 100 Skips + 20 Box jumps
CARDIO CAPACITY
BIKE: 20 min
8 min @60-65% Watt effort
2 min rest
6 min @70-75% Watt effort
2 min rest
4 min @80-85% Watt effort
2 min rest
*If don't know watt average complete 20:00 assault bike test.
WEDNESDAY
CROSSFIT
OPEN 11.3
Complete as many rounds and reps as possible in 5 minutes of:
• Squat clean (M: 165lb / 75kg, W: 110lb / 50kg)
• Jerk (M: 165lb / 75kg, W: 110lb / 50kg)
HIIT 30
20s per station : 10s rest
6 Rounds
Skater lunge
Stationary lunge
1m Jump with reverse jog
Seal jacks
Air squats
Mountain climbers
CARDIO CAPACITY
ROWER: 20 min
Row 4000m alternating every 500m
30-32 spm
26-28 spm
Max effort spm
22-24 spm
WEIGHTLIFTING
DAY 1 - Cycle 2
WARM UP: 2 x Snatch complex [5 min]
TECHNIQUE [20 min]
3x3@35% Snatch Deadlift pull [2s pause]
3x3@35% 3-Point snatch [dead+hang+power]
3x3@35% 2-Point snatch [hang+power]
4x3@35% Baski snatch
STRENGTH [12 min]
4 sets to establish max
Snatch + 4 OVH squats
POWER [10 min]
3x3@60% Snatch deadlift jumps
THURSDAY
CROSSFIT
OPEN 11.4
Complete as many rounds and reps as possible in 10 minutes of:
• 60 Bar-facing burpees
• 30 Overhead squats (M: 120lbs / 55kg, W: 90lbs / 40kg)
• 10 Muscle-ups
HIIT 30
45s work : 15s rest
5 Rounds
Box step up
Box push up
Box dips
Dual DB ground to overhead
CARDIO CAPACITY
RUN: 20 min
2 x 800m sprint / 2 min rest
4 x 100m sprint / 1 min rest
FRIDAY
CROSSFIT
WOD: 25 min RUNNING CLOCK
3 min max burpees
[18 min to complete] 4 Rounds
10 pull ups
12 walking lunges
14 KB swings @32/20kg
16 Calories
4 min max burpees
*Only burpee reps count.
HIIT 30
20 min EMOM
1. 40s Burpees.
2. 30s Isometric squat hold.
3. 40s Max cal bike.
4. 30s Skipping.
5. 40s Straight arm plank.
CARDIO CAPACITY
SKIERG: 20 min
3 Rounds
250m easy ski
250m @30-34spm
250m recovery ski
250m max effort
250m recovery ski
250m @35-40spm
SATURDAY
PARTNER WOD
TEAMS OF 4: 35 min AMRAP
*Each athlete must complete 1 full round before changing.
6 Cal. bike
6 Hang power snatch @40/25kg
6 Bar over burpees
10 Team sync jumping lunges.
ENDURANCE WOD
ENDURANCE - For time [40 min cut off]
“Annie’s on the Run”
50 – 40 – 30 – 20
Double-Unders
Abmat Sit-Ups
800 Meter Run after each round
SUNDAY
HIIT 60
40 min EMOM
1. 40s [5/5m] Shuttle runs
2. 30s max wall balls
3. 40s Max cal. row
4. 30s max Wall ball clean & press
5. 40s max jumping lunges
WEIGHTLIFTING
DAY 2 - Cycle 2
WARM UP: 2 x Clean complex [5 min]
TECHNIQUE [20 min]
3x3@35% Clean Deadlift pull [2s pause]
3x3@35% 3-Point Clean [dead+hang+power]
3x3@35% 2-Point Clean [hang+power]
4x3@35% #-point hang squat snatch
[High hang+Mid-hang+Hang]
STRENGTH [12 min]
4 sets to establish max
Power clean + 4 Front squats
POWER [10 min]
3x3@70% 2 Power jerks + 1 Split jerk
CARDIO CAPACITY
BIKE: 32 min
4 Rounds
1 min @65% watt effort
2 min @75% watt effort
2 min @60% watt effort
3 min @85% watt effort
*watt effort % is based off results from 20:00 min bike test.