5 rounds of
Rest 2-3 minutes between each set. After last set, rest 2 minutes then do
Then for time do Atomic Crossfit’s Swordfish workout… 9-15-21 of
Results: For the Presses did 95/110/115/125/130lbs then 10 Push Presses at 105lbs. For the metcon: 8:40.
| Day | Movement Class |
Exercises | Priority |
| Monday | – | – | – |
| Tuesday | WG | Bench Press Toes to Bar |
EMOM |
| Wednesday | W | Deadlift | Task |
| Thursday | W | Bulgarian Split Squats | Task |
| Friday | – | – | – |
| Saturday | – | – | – |
| Sunday | G | Handstand Pushups Strict Pullups |
EMOM |
| Day | Movement Class |
Exercises | Priority |
| Monday | M | Run | Task |
| Tuesday | MG | Run Push Ups Air Squats |
Task |
| Wednesday | M | Box Jumps Burpees Kettlebell Swings |
Time |
| Thursday | MGW | Pullups Double Unders Front Squats |
Task |
| Friday | M | Run | Task |
| Saturday | – | – | – |
| Sunday | MW | Kettlebell Swings Double Unders Push Press Row Sandbag Thrusters |
Time |
Every 90 seconds for 15 minutes alternate between
Then do 3 rounds for max reps of
Results: For the metcon did 134/145/125 reps.
Four sets of
Go heavy on these!
Then do three rounds for time of:
Then, not for time do
Results: For the split squats did 65/95/105/115lbs. Metcon in 9:47, probably the worst set of double unders I ever did.
Not for time do 6 rounds of
Rest exactly 3 minutes between lifts. Start round 1 at 50% of what a possible 3RM would be then go up from there…
Then do 2 sets of AMRAP in 7 minutes of:
Rest 3 minutes before starting the second round.
Results: Deadlifts 135/185/225/255/270/275lbs (125kg). For the AMRAPs, set 1 did 6 rounds plus 12 reps, set 2 did 6 rounds plus 9 reps.