🏋️‍♂️ Workouts 🏋️‍♀️

- Overview: This is the second week of our 4-week Heavy Doubles strength cycle. This cycle is designed to help build maximum strength by focusing on lifting near-maximal weights for two repetitions. We’ll progress from more sets with shorter rest at lower percentages to fewer sets with longer rest at higher percentages.

- Stay within the prescribed percentages. We are systematically overloading the body to lead to great strength adaptations without leading to excessive fatigue.

- If you are struggling to maintain form/technique or are failing reps, decrease the weight in order to move well.

- 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 at a Light Weight

3 Bench Press at a Moderate Weight

1 Bench Press at a Moderate-Heavy Weight

Build to Starting Weight

- Overview: Today's workout is a great upper body pump! Work to relax your arms and shoulders during the run so you can get back to the bench and kettlebell swings and be able to move with good rep speed.

- Run: Should be completed in 2:00 or less.

- Dumbbell Bench Press: Choose a challenging weight that you can complete within 2 sets.

- Kettlebell Swings: Start by grabbing the kettlebell handles and standing tall. With the kettlebell between your legs and using your hips as the power source, swing the kettlebell overhead until it is in line with your ears, shoulders, hips, and ankles. Your arms should be straight and extended at the top of your rep. Aim to complete these unbroken throughout.

- Intended Intensity: RPE 7-8 [VO2 Max]

- Target Loading: Moderate

- Fitness Attributes Improved: Aerobic Power & Muscular Endurance

- Target Score: 9-12 Minutes

- Today's workout is all about maintaining continuous movement. You want crisply paced runs that allow you to get right to work on the dumbbell bench press.

- During the bench press, do not take any set to muscular failure. As soon as you experience a sticky rep, take a break.

- Use the kettlebell swings as the place to mitigate pace. If you are feeling fatigued, pause to get a deep breath before completing your swings or break them into 2 sets. Kettlebell swings are an easier movement to "keep moving" through, and rest periods tend to be shorter than when breaking up the bench press.

400M RUN

- 2:30 Time Cap

- 500/450m Row

- 400/360m Ski

- 25/20 Calorie Echo Bike

- 1,000/900m Bike Erg

- 2:00 Moderate Effort on Treadmill/Runner

- 32 Shuttle Runs (1 rep = 10m)

DUMBBELL BENCH PRESS

- Reduce Loading

- Sub Barbell, @weight(95/65)

- Hand-Release Push-ups

- Floor Press

- Weighted Deficit Push-Ups

- 42 Push-Ups

KETTLEBELL SWINGS

- Reduce Loading/Reps

- Single Dumbbell Hang Power Snatches

- Barbell Hang Power Snatches, @weight(75/55)

- Russian Kettlebell Swings

1 Round:

100m Run

10 Push-ups

5 Kettlebell Swings

100m Run

5 Dumbbell Bench Press

5 Kettlebell Swings

100m Run

- Overview: 25.3 is a fun, multi-skill chipper that is built around the wall walks! We will have to balance smart pacing with our skill ability on the wall walks. Don't get caught in the trap of rowing too fast early on or completing big sets on the barbell, as these will affect your pacing on the wall walks.

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

WORKOUT FLOW:

- Athletes start behind the 60/55-inch (152/139-cm) line, facing the wall.

- At “go,” turn around and perform 5 wall walks.

- Then, complete 50 calories on the rower.

- Then, move back to the wall and complete 5 wall walks.

- Then, complete 25 deadlifts using the first weight (heaviest).

- Then, move back to the wall and complete 5 wall walks.

- Then, complete 25 cleans using the second weight.

- Then, move back to the wall and complete 5 wall walks.

- Then, complete 25 snatches using the third weight (lightest).

- Then, move back to the wall and complete the final 5 wall walks.

- Then, complete 50 calories on the rower.

- Time stops at the completion of 50 calories on the rower.

NOTES:

- Gymnastics grips are NOT allowed during this workout

- Athletes may have assistance changing the barbell load or multiple bars may be used.

- If time-capped, your score will be the total number of reps completed.

- A tiebreak time is taken after each set of wall walks (see Tiebreak section below for more information).

- If the workout is completed before the time cap, there is no tiebreaker.

- For safety:

◦ The barbell(s) and/or any additional plates must be placed at least 5 feet (1.5 meters) from the rower and wall-walk

station.

◦ The rower must be placed at least 5 feet (1.5 meters) from the barbells and wall-walk station.

TIEBREAK:

- Record the time after you complete each set of 5 wall walks. The last completed set of wall walks will be your

tiebreak time. In the event of a tie, the athlete with the better tiebreak time will be ranked higher.

- First Row Pacing: This row will be a trap for many people. This pacing should likely be slower than you may think it should be. Approach this row at an RPE (rate of perceived exertion) level of 6, maybe 7. This is equivalent to, or slightly faster than, your 5k row PR pace. I put a few meters to calories pace conversions below.

Pace/500m to Cals/hr:

2:15 = 800 cals/hr

2:05 = 900 cals/hr

1:59 = 1000 cals/hr

1:54 = 1100 cals/hr

1:50 = 1200 cals/hr

1:46 = 1300 cals/hr

1:43 = 1400 cals/hr

1:40 = 1500 cals/hr

1:37 = 1600 cals/hr

1:35 = 1700 cals/hr

1:32 = 1800 cals/hr

- Barbell Sets: Don't be tempted to complete these unbroken. You should approach each barbell set in a fashion that will allow you to complete a clean, smooth set of wall walks. The best way to do this will likely be by completing cluster sets. Cluster sets are where you complete a few reps touch-and-go, drop the bar and take a break, then do another small set of touch-and-go reps, so on and so forth. A good rep scheme would be something like: 7-6-5-4-3 or 5-5-5-5-5.

- Wall Walk Pacing: These should be completed at a methodical pace from the beginning. After you complete a rep, assess if any of the steps up the wall were starting to slow. If the answer is yes. straighten your arms out into a T shape and take an extra breath or two.

- Final Row Pacing: There is not much to say here... bring it home. You will want to start this row at an RPE 8 and only increase in effort. The last 10-15 calories should end at an RPE 10. Have fun! ;)

EFFORT SCALE:

• RPE 6: About 0:10-0:20 slower than your 2k PR pace. It’s a labored effort that requires focus. You can speak a sentence between breaths. You can sustain it for 45-60 minutes.

• RPE 7: Approximately 0:05-0:10 slower than your 2k PR row pace. This is a vigorous effort that is uncomfortable to maintain and requires constant effort. Can speak short sentences. Can maintain for 15-30 minutes.

• RPE 8: Approximately 0:00-0:05 faster than your 2k PR pace. This is a strenuous effort that is difficult to maintain for 5-10 minutes. You can only speak 2-3 words at a time.

• RPE 9: Approximately 0:07-0:10 faster than your 2k PR pace. This is a high-intensity pace in which breathing becomes very labored after a handful of seconds and requires a lot of focus. Can maintain for 1-2 minutes.

• RPE 10: This is your maximal pace, only sustainable for 20-30 seconds. Speaking at all is a challenge.

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

- Females: Scaled wall walks | 75, 55, 35 lb (34, 25, 15 kg)

- Males: Scaled wall walks | 95, 65, 45 lb (43, 29, 20 kg)

MOVEMENT SUBSTITUTIONS FOR NON-OPEN PARTICIPANTS:

WALL WALKS

- Reduce Reps

- Scaled Wall Walks

- 15 Burpees

- 15 Hand-Release Push-Ups

- 15 Double Dumbbell Strict Presses

50 CALORIE ROW

- 4:00 Time Cap

- 40 Calorie Ski

- 40 Calorie Echo Bike

- 50 Calorie Bike Erg

- 600m Run

- 3:00 Moderate Effort on Treadmill/Runner

DEADLIFT

- Reduce Loading/Reps

- Sub Dumbbells or Kettlebells

- Good Mornings

- Barbell Sumo Deadlift

- Kettlebell Sumo Deadlift

CLEANS

- Reduce Loading/Reps

- Sub Dumbbells

- Hang Power Cleans

- Deadlifts

- Kettlebell Swings

SNATCH

- Reduce Loading/Reps

- Double Dumbbell Hang Power Snatches

- Kettlebell Swings

- Power Cleans

- Deadlifts

20 Calorie Row (Easy)

2 Wall Walks

5 Snatches

- Add Weight -

15 Calorie Row (Moderate)

2 Wall Walks

5 Power Cleans

- Add Weight -

10 Calorie Row (Easy)

2 Wall Walks

5 Deadlifts