Week of 2.20.23

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Monday

1k Row @ Ramping Pace

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A. Hip / Hinge Routine

B. EMOM 9
1) 4 Box Jump, Step Down; from seated on bench 30/24″
2) 6 TnG Deadlifts; 4s lower; building
3) 8 Ice Skater Jumps; Max Effort

C. Every 2:00 x 6 Sets: 4 Deadlift
*build across, ending heavy

D. E4M x 4 Sets: AMRAP-1 sHSPU
*if you rep max for sHSPU is less than 8, perform kipping HSPU

E. For Time
-50 DB Shoulder-to-Overhead 50/35’s
-50 Wall Ball 20/14lb, 10/9ft
-150 Double Under
-50 Wall Ball 20/14lb, 10/9ft
-50 DB Box Step-Up 50/35’s, 24/20″

F. Accumulate; as you see fit
-3:00 Sorenson Hold
-2:00 Side Plank / side
-1:00 GHD Hold at Parallel; Medball on Chest
-50 Banded Face Pulls
-50 Band Pull Aparts

Tuesday

5:00 Choice Cyclical; nasal, easy

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A1. Squatting Victory; Banded Crossover (4 x 12)
A2. Seated Banded Hamstring Curls (4 x 20)

B. 3-Position* Power Snatch + 3 Pausing OHS (5 Sets)
*hip, hang, below knee
**after each set, perform additional mobility & movement prep as needed

C. Every 2:00 x 9 Sets: 2 TnG Squat Snatch

D. Every 2:00 x 6 Sets: 2 Snatch High Pull 108%

E. 5 Sets: (rest 2:00 b/w)
AMRAP 3:00
-12 Chest-to-Bar
-10 KB Clean & Jerk 70/53lb
-8 KB Walking Lunge* 70/53lb
*hold the KB as you please

F1. GHD (5 x 18)
F2. DB Bent Row (5 x 8ea)

Wednesday

A. Jerk Warm-Up 1.0

B. Push Jerk + Split Jerk (8 Sets)
*start at 65% and build to heavy complex

C. Strict Press (9,8,7,6,5,4) Each at RPE 7-8
*goal is to start with the same load as last week

D. EMOM 15
1) 1.1 Squat Clean; build to heavy
2) 6 Back Squats; 3s lower*
*pick a tough but repeatable weight to use from the beginning

E. 2 Sets: (rest 7:00 b/w)
AMRAP 7:00
-7 Pogo Burpees
-5 DB Hang Snatch 70/50lb (L)
-9/7 Calorie AirBike
-5 DB Hang Snatch 70/50lb (R)

F. 4 Rounds for Quality
-12 Back-to-Wall Tib Raise
-22 Seated Banded Hamstring Curls

Thursday

(recovery)

A. Every 45s x 12 Sets: (6 Each)
1) 8 Ring Row @ Controlled Tempo
2) 5 Strict Press; 3s lower, RPE 6

B. 7 Continuous Rounds
-1:00 Choice Erg; nasal, easy
-0:30 Jump Rope*
*alt b/w single unders & speed steps

C. [25:00 Clock]
-60s Frog Stretch
-10 Hip Extension on GHD
-10 Rear Plank Raises
-30s Biceps Opener; Bar-in Rack
-30s Overhead Opener; Bar-in-Rack
-10 Banded External Rotations / arm

Friday

5:00 AirBike (or) Row

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4 Rounds
-8 Boot Strappers
-15s Overhead Opener
-8 Alternating Lizards

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3 Rounds
-5 Thrusters; emtpy bar
-5 Beat Kips
-5 Burpee

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[8:00 Clock]
Thrusters: Build to ~80% of Projected Final Test Weight

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2 Rounds
-2-4 Burpee Pull-Up
-4 Shuttle Run (2x25ft=1)

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CrossFit Open 23.1

AMRAP 15:00
-5…10…15… Burpee Pull-Up
-10 Shuttle Run (2x25ft=1)
…
5:00 to Find 1RM Thruster

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5-10min Cyclical Flush
5-10min Choice Mobility

Saturday

[0:00-20:00]
-45s Ramping AirBike
-1 TGU / arm; moderate
-5 Barbell Boot Strappers
-20s Y Overhead Stretch on Rings
-45s Ramping Row
-8 Prone Y Liftoff; 2.5lb / Hand
-8 Tabletop Glute Bridge
-5 Muscle Snatch + 5 Pausing OHS; empty bar

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A. Snatch Technique Work
Every 2:00 x 5 Sets:
-5 TnG No Contact Muscle Snatch
-Rest 15-20s-
-3 Hip Power Snatch + 3 Pausing Overhead Squat
…
Every 2:00 x 6 Sets:
-Power Snatch + Hang Squat Snatch + Snatch Balance
*start at weight from last part and build to RPE 8
…
Every 2:30 x 5 Sets:
-1.1 Squat Snatch
*start at ending weight from last part and build to RPE 9

B. Front Squat (6 x 2)
*pause rep 1 of each set
*start at 70% and build to heavy (RPE 9-9.5)

C. EMOM 16
1) 18 GHD Sit-Ups + Max Pistols
2) Rest
3) 3 Rope Climbs* + Max HSW**
4) Rest
*first rep legless
**5ft = 1 rep

D. 20:00 AirBike for Calories
*at 3,6,9,12,15,18 complete…
2 Rounds
-12 Toes-to-Bar
-8 DB Snatch 70/50lb

E. Banded Shoulder Health Routine

Sunday

(Rest Day)

Complete the ZOAR Fitness Rest Day Protocol.

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