Weightlifting Strength Development Progressive Series - Week 1 of 4

Back or Front Squats:

Goal 1: Find a 5-rep max.

Goal 2: 2-10# increase from previous 5RM. If unknown, establish 5RM baseline.

Gymnastics Conditioning, Long Duration (Intervals)

“Early Christmas”

AMRAP 17:
In teams of 2, divided:
50 b-box jumps
50 inverted burpees
50 rig-flip burpees

BBJO: SC=light & fast, RX=24/20, RX+=30/24
IB: SC=burpee, RX=inverted, RX+=inverted w/kip & HSPU
RFB: SC=assisted or ring, RX=unassisted bar, RX+=pull-over

Weightlifting Strength/Speed Re-Test, Week B

Squat Clean:

5-5-3-3-1-1-1-1

Work up to a max. Record your lift in SugarWOD and the board.

Veteran lifters can do a clean & jerk max today if desired.

Monostructural/Gymnastics Conditioning, Mid-Duration

“The Shuttle-Up” for Magic Man

16 rounds for time, 2-man teams,
2 indoor gym runs
2 rope climbs

Teammates take turns complete full rounds

Runs: The long length of gym. SC/RX=2 runs, RX+=3 gym runs
RC: SC=rig+rope, RX= to green tape, RX+=3x legless to green

Weightlifting Conditioning, Short-Duration

“Gaffner 2.0”

AMRAP 8:
34 hang power cleans w/2 DBs
34 push presses w/2 DBs

HPC/PP: SC=medium, RX=2x50/2x30, RX+=2x60/2x40

Kettlebells may be used also.

Weightlifting Strength Re-Test, Week B

Back or Front Squat

5-5-3-3-1-1-1-1

Work up to a max. Record your lift in SugarWOD and the board.

Tri-Modal Conditioning, Sprint Interval Repeats

“Hash Brown 2.0”

2 rounds for max reps at each:

0:90 work, 0:90 rest:

Kettlebell Swings

SC: Can be done for UB round, RX=53/35, RX+=70/44

Calorie Machine
Assault Bike or
Concept 2 Rower

Weightlifting Conditioning, Long-Duration

“Dumbbell in Distress 2.0”

3 rounds for time, in teams of 2:
40 d-bell push presses, altern
100 k-bell swings, alternating
200’ d-bell overhead lunge

All work divided. 1 works/1 rests

P-presses: SC=medium load, RX=40/20, RX+=50/30
Swings: SC=lite-medium, RX=53/35, RX+=70/44
OH lunge: Same DB as p-presses

Weightlifting Strength Re-Test, Week A

Conventional or Sumo Deadlift

5-5-3-3-1-1-1-1

Work up to a max. Record your lift in S-WOD. Be bold, go big!

Weightlifting Conditioning, Sprint Intervals

“Cinnamon Toast Crunch”

AMRAP 8, in teams of two:
11 bench presses with bar
11 sumo DL high pulls with KB

BP: SC=lite-medium (~50% 1RM), RX=95/65, RX+=135/95
SDHP: SC=lite-medium, RX=53/35, RX+=70/44

Gymnastics/Weightlifting Conditioning, Long-Duration

“CrossFit Open 13.1”

AMRAP 17:
40 burpees, 30 snatches (lite)
30 burpees, 30 snatches (med)
20 burpees, 30 snatches (heavy)
10 burpees, AMRAP snatches

Burpees: to overhead target if logistically feasible; otherwise, burpees are in place by the bar
Snatches: Load increases from very light (~30% of max or less) to heavy or very heavy.
RX Men: 75, 135, 165, 205
RX Women: 45, 75, 100, 120

Weightlifting Strength Re-Test, Week A

Push Press or Push Jerk

5-5-3-3-1-1-1-1

Work up to a max. Record your lift in S-WOD. Next week, we’ll have a 2nd opportunity to max.

Weightlifting Strength Re-Test, Week A

Back or Front Squat

5-5-3-3-1-1-1-1

Work up to a max. Record your lift in S-WOD. Next week, we’ll have a 2nd opportunity to max.

Gymnastics/Weightlifting Conditioning, Long-Duration

“Parallette Punisher”

AMRAP 22 (every 3rd min = rest),
In teams of 2, divided:

150 parallette hops
150 parallette shoot-thrus
150’ sled hamstring-walk

Required: 0:60 rest every 3rd min

P-hops: SC=parallette “down”, RX=parallette “up”, RX+=200x
P-shoots: SC/RX=150 reps, RX+=200 reps
Sled: SC=medium-difficult, RX=2/1 plates, RX+=2.5/1.5 plates

Monostructural Conditioning, Long-Duration Intervals

“The Long Hard Road outta Hell”

EMOM 26, alternating:

Evens: 0:10 Assault-bike sprint
+0:30 casual bike

Odds: 0:10 band ski-erg sprint
+0:30 casual band ski erg

No score today. RX=an intense but recovery-focused effort.

Gym Closed for Thanksgiving!

Tri-Modal Conditioning, Long Duration (Benchmark WOD)

For the more advanced athletes:

“12 Days of Thankfulness 2.0”

1 set of 50 single-unders
2 muscle-ups
3 thrusters, heavy
4 burpee box jumps
5 handstand push-ups
6 pull-ups, C2B
7 kettlebell swings, American
8 single-arm kettlebell snatch
9 toes to bar
10 front-racked barbell lunges
11 ring dips
12 clean & jerks

Load, all barbell movements:
155/105 or something tough but doable for thruster, lunge, C&J.

Load, all KB movements: 70/44
Burpee box jump: 24”/20”

Gymnastics/Weightlifting Conditioning, Sprint Intervals

“Kristen J 2.0”

EMOM 18, AMRAP 25 seconds:

Min A: Burpees over box wall
Min B: Overhead squats
Min C: Pull-ups, strict

BOBW: SC=”Medium difficulty”, RX/RX+=2x24”/2x20”
OHS: SC=50% 1RM, RX=95/65, RX+=155/105
PU: SC=L1 (assisted), RX=L2 (unassisted), RX+=L-pull-ups

Weightlifting Strength Development Transitional/Deload Week

Back or Front Squat

5-5-3-3-1-1-1-1-1

Working up to a heavy single.
No more than 8-8.5/10 effort
Misses or fails = 50 burpees

Gymnastics Conditioning, Long-Duration

“Ring the Heat”

20 rounds for time, teams of 2:

8 ring push-ups
8 ring rows

RPU: SC=increased height rings/box, RX=level ring, RX+=10 x level
RRO: SC=stepped-back ring, RX=feet under ring, RX+=10 x feet-un