Deload Week
Day 1- Monday 241209
Repeat 240318, 230303
A. For time 35:00 cap start at the bottom or the top
500m row + 10 strict push ups
400m row + 20 strict push ups
300m row + 30 strict push ups
200m row + 40 strict push ups
100m row + 50 strict push ups
05 cal AB + 50 air squats
10 cal AB + 40 air squats
15 cal AB + 30 air squats
20 cal AB + 20 air squats
25 cal AB + 10 air squats
Day 2- Tuesday 241210
Repeat WOD 200117, 200925
A. 1 set every 5:00 for 6 total sets… work @ 90% effort
1:00 row/bike/ski
4/4 db hang clean & jerks… nte 50/35
6 deadlifts… nte 185/115
8 burpees over bar
(work @ 0:00, 5:00, 10:00, 15:00, 20:00, 25:00)
-goal is for each row/bike/ski segment to be exactly the same… 90% effort for all sets
B. post WOD recovery
Day 3- Wednesday 241211
Repeat WOD 210111
A1. 10 dumbbell deadlifts… rest to 1:00, then A2
A2. 10 high box jumps… rest to 2:00, then A3
A3. AMRAP 30sec – hrpu or hspu… rest to 4:00, then back to A1, x 3
(scale up A3 by adding load to push-up)
Rest 5min after round 3, then B
B. AMRAP 14:00 @ 90% effort
20 pull-ups or 15 c2b or 10 mu
30 db power snatches… nte 50/35
40 burpees
50 goblet lunges (w/snatch db)
60cal/55cal row or ski
C. post WOD recovery
Day 4- Thursday 241212
A. 6 sets for total distance
3:00 work, 1:00 rest
Alternate between 2 machines
B. Yoga for athletes
Day 5- Friday 241213
Repeat WOD 201216
A1. @ 0:00, 3:00, 6:00, 9:00, 12:00
3 single arm db thrusters (R) +
3 burpees over db +
3 single arm db thrusters (L) +
3 burpees over db… load is athlete’s choice
A2. @ 1:30, 4:30, 7:30, 10:30, 13:30
6 t2b + 6 hang power cleans… load is athlete’s choice
Rest to 20:00, then B
B. AMRAP 10:00 @ 80-90% effort
20 overhead lunges… nte 45#
15 kb swings… nte 24kg/16kg
30sec forearm plank
30sec deadlift hold @ 100% of A2
C. post WOD recovery
Day 6- Saturday 241214
Coach’s choice
Classes 7, 8, &9am
Day 7- Sunday 241215
See slack and Zen Planner for programming
8:00am OLY
9:00am Endurance
10:00 am CrossFit Kids
