PERFORMANCE - CrossFit Des Plaines

WORKOUT OF THE DAY – PERFORMANCE

3/18/24 - Monday

3 Rounds:

16-20 (8-10/arm) SL KB Swap each leg

40 sec Farmers Hold March in Place *Slow and controlled (goal is not to rock back and forth as you lift up each leg)

4/arm Turkish Get-up

+

10 Sets – New Set Every 90 sec:

Snatch + Hang Snatch From Above Knee

Sets 1-2: 2@50-60%

Sets 3-6: 2@70%

Sets 7-10: 1+2@75-80%

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4 Rounds:

10 Alt. Front Rack Reverse Lunges 135/95#

20 Alt. DB Snatch 50/35#

30 Double-unders

3/19/24 - Tuesday

3 Sets:

10-12 Pendlay Rows *Building

Rest 20 sec

50 sec Plank Weight Transfers

Rest 60-90 sec

10-12 Barbell Dumbbell Floor Press @31X1 -or- 12-14 DB Floor Press @31X1

*Increase Reps or weight from last week

Rest 20 sec

4-5 Wall-walks

Rest 60-90 sec

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3 min AMRAP

20/16 Cal Row -or- 16/12 Cal AB -or- 16/12 Cal Run

18 Lateral Burpees-Over Bar

Max Hang Power Cleans 95/65#

Rest 1 min

3 min AMRAP

20/16 Cal Row -or- 16/12 Cal AB -or- 16/12 Cal Run

15 Lateral Burpees-Over Bar

Max Hang Power Cleans 115/75#

Rest 1 min

3 min AMRAP

20/16 Cal Row -or- 16/12 Cal AB -or- 16/12 Cal Run

12 Lateral Burpees-Over Bar

Max Hang Power Cleans 135/95#

3/20/24 - Wednesday

4 Sets – New Set Every 3:00-3:30:

7 Back Squats: Build to a Heavy Set of 7 in 3 Sets

Then 1×7+ @90% of Heavy Set on Last Set

25-30 sec L/Tuck-Hang

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12 min AMRAP

15 Thrusters 95/65#

10 Burpee Box Jumps 24/20″

3/21/24 - Thursday

6 min AMRAP

Max Cal Row

-into-

4 min AMRAP

8 UB Thrusters 115/75# *Switch Evry 8 reps

-Rest 2 min-

6 min AMRAP

Max Cal Assault Bike

-into-

4 min AMRAP

6 UB Ground-to-Overhead 115/75# *Switch Every 6 Reps

*Scale-up Option = 10 UB Thrusters & 8 UB G2O

3/22/24 - Friday

3 Rounds:

10/side Hip 90º-90ºs w/pause each rep

8-10/side Side-Plank Reach-throughs

6-8/arm DB/KB Complex (1 Rep = SA Thruster + SA OHS)

+

8 Sets – New Set Every 90 sec:

Clean + Jerk

Sets 1-2: 2+2@50-60%

Sets 3-4: 2+1@70%

Sets 5-6: 1+1@80%

Sets 7-8: 1+1@80%+

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10-to-1

Deadlift 225/155#

Bar-Facing Burpees

3/23/24 - Saturday

3 Sets

8-10/leg ATG Split Squat @22X1

25s/arm SA Plank Hold

40 sec Max Double/Single-unders -or- Jump rope Skill Work

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4 Sets Through For Max Total Reps

1 min Cal Row or AB

Rest 30 sec

1 min of 8 DB Power Cleans + Alt. FR Rev. Lunges 50/35# IRT

Rest 30 sec

1 min Cal AB or Row

Rest 30 sec

1 min of 4 Double DB Devils Press 50/35# + Max Hand-Release Push-ups (Rx+ = HSPU) in Remaining Time

Rest 30 sec