🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the eighth and final week of our 8-week PowerBuilding Cycle. This cycle incorporated ten lifts and alternated between hypertrophy-focused (higher rep) and absolute strength-focused (lower rep) weeks, ensuring balanced strength development.

- A rough estimate of where you might complete these reps is at 85-92%+ of your 1RM bench press. If you are feeling good, the bar is moving well, your technique is dialed in, and you want to, feel free to go heavier than 92%, even up to a new 1RM if you have it in you today!

- The barbell must reach full lockout at the top and touch the chest at the bottom of your reps. Ensure you make it to full lockout on your final rep before re-racking.

- If you don't have a spotter, do not use collars on the bar for safety in case you miss a rep and need to dump the bar.

- Fitness Attribute Improved: Absolute Strength

- Aim to have 5 points of contact at all times when benching: feet flat on the ground, hips/glutes on the bench, shoulders in contact with the bench, head firm and stable against the bench, and a full grip on the barbell.

- Grip width should be near shoulder width, varying 1 inch in or out as desired.

- Better training and strength adaptations will come from controlled reps.

BENCH PRESS

- Sub Dumbbells

- Floor Press

- Weighted Deficit Push-Ups

- Strict Press

5 Inchworm to Push-Up

10 Glute Bridges with Pause at Top

10 Push-Ups

10 Empty Barbell Bench Press

5 Bench Press @ A Light Weight

3 Bench Press @ A Moderate Weight

1 Bench Press @ A Moderate-Heavy Weight

Build to Starting Weight

- Overview: This is intended to be a very cyclical workout where you don't stop moving. The rotation from squat, to push, to pull should allow for this. Choose variations and weights that allow you to complete at least 1 round on the minute.

- Hand-Release Push-ups: At the bottom of your reps, your chest must touch the ground and your hands must be lifted off the ground. You must remain in a planked position, meaning hips do not pike up or sag down as you push yourself into a fully locked-out position.

- Power Cleans: This should be a moderately light weight and completed touch-and-go (unbroken).

- Intended Intensity: RPE 6-8 [Lactate Threshold]

- Target Load: Light-Moderate

- Fitness Attributes Improved: Aerobic Power & Muscular Endurance

- Target Score: 9-18 Rounds

AIR SQUATS

- Squat to a Box

- Lunges

- 0:30 Wall Sit Hold

HAND-RELEASE PUSH-UPS

- Reduce Reps

- Regular Push-Ups

- Box Push-Ups (Hands Elevated)

- Dumbbell Bench Press

- Dumbbell Floor Press

POWER CLEANS

- Reduce Loading/Reps

- Hang Power Cleans

- Sub Dumbbells, @dumbbell(35/25)s

- Deadlifts, @weight(185/135)

2 Rounds:

5 Air Squats

3 Hand-Release Push-ups

2 Power Cleans

- Overview: 25.1 is all about the BURPEES! With an ascending rep scheme, expect lots of transitions in the first couple minutes of the workout. Be intentional with your transitions, yet methodical with your movements. We do not want to sprint the first few rounds, as it will burn us out quickly and leave us slugging through the final few minutes of the workout.

- Make sure you familiarize yourself with the full workout and movement standards at games.crossfit.com

- Note that you are using a single dumbbell for this workout and that the lunges are unweighted. Set your floor plan up so that you can complete your hang clean-to-overheads and step right into your lunge course.

WORKOUT FLOW:

• Start standing tall with your back to the dumbbell.

• At “go,” turn around and perform 3 burpees over the dumbbell.

• Next, perform 3 dumbbell hang clean-to-overheads.

• Then, perform 30 feet of walking lunges (15 feet — 4.57 meters — out and 15 feet back).

• Next, return to the dumbbell and perform 6 burpees over the dumbbell.

• Then, perform 6 dumbbell hang clean-to-overheads.

• Then, perform another 30 feet of walking lunges.

• Repeat this sequence, adding 3 reps to the burpees and hang clean-to-overheads each round.

◦ The walking lunge distance remains 30 feet (15 feet out and 15 feet back).

• Your score will be the total number of repetitions performed within the 15-minute time cap.

NOTES:

• Gymnastics grips are NOT allowed during this workout.

• The first rep of each clean-to-overhead set may be taken directly from the ground.

◦ There is NO requirement to pause at the hang on the first rep.

• You can choose either arm to complete the required reps.

◦ You may switch hands at any time after the rep is credited.

• During the lunge, each 15-foot section is considered 1 rep.

◦ If the time cap is reached in the middle of a 15-foot section, the athlete will not receive credit for that rep.

• There is no tiebreak.

- 25.1 is all about the BURPEES. With that said, with the ascending rep scheme, we are going to want to transition quickly during the first few rounds since there will be so many in the first few minutes of the workout. However, work at a methodical pace during each movement to avoid burning out in the later rounds. DO NOT sprint the first couple of rounds.

- Set your dumbbell up facing your 15-foot lunge course so you can complete your clean-to-overheads and move right into your lunges steps. Use the lunges to catch your breath, pushing only if your breath is in control and your legs are not fatigued. The lunges are unweighted.

- Burpees are where you will want to make sure you are consistent. THIS IS A BURPEE WORKOUT. Don't sprint them, but do not waste time with extra movement.

- You MAY complete a clean from the ground to start each set. There is no standard regarding when athletes must switch hands. We suggest working on one arm until you feel that side begin to fatigue, then moving to completing reps on the other arm.

- The level of intensity you should be thinking of operating is at an RPE 6-7 during the first 10 minutes of this workout. During the final 5 minutes, pick your intensity level up to an RPE 7-8.

SCALED VERSION (Teenagers 14-15 & Masters 55+):

Females: 10-lb (5-kg) dumbbell

Males: 20-lb (10-kg) dumbbell

MOVEMENT SUBSTITUTIONS FOR NON-OPEN PARTICIPANTS:

LATERAL BURPEES OVER DUMBBELL

- Lateral Burpees With Step Over

- Regular Burpees

- Same Calorie Row, Ski, or Bike Erg

DB HANG CLEAN TO OVERHEAD

- Dumbbell Snatch

- Kettlebell Swing

- Barbell Hang Clean & Jerk

- Barbell Hang Power Snatch

WALKING LUNGE

- 10 Forward Lunges in Place

- 10 Reverse Lunges in Place

- 20 Air Squats

5-Minute Easy Machine with a 0:05 Sprint On The Minute

2 Rounds:

3 Burpees Over Dumbbell

15 Foot Dumbbell Overhead Walk, Right Arm

15 Foot Dumbbell Overhead Walk, Left Arm

3 Dumbbell Hang Cleans, Right Arm

3 Dumbbell Hang Cleans, Left Arm

30 Second Lunge Stretch, Right Leg

30 Second Lunge Stretch, Left Leg

PRIMER:

2 Rounds:

3 Burpees Over the Dumbbell

3 Dumbbell Clean-to-Overheads

30 Foot Walking Lunge