Dave Rochon

Strength

Snatch
5×2

*Drop allowed

Snatch pulls
3×3

*Touch and go only

Front squats
3×3

Note: This is a deload week so take it easy on the lift, focus on technique

METCON

5min AMRAP

Bodyweight power clean and jerk

Scale options:
3/4 bodyweight
1/2 bodyweight

Accessory work

Crossover symmetry 3x each
Row
Reverse fly
Pulldown

30 PVC pipe split jerks

Core
3 rounds
15 GHD sit ups
15 back extension
Max L-sit hold

Skills (10min)

Pull ups
Kipping pull ups
Butterfly pull ups
Bar muscle ups
Ring muscle ups

METCON (18min)

3 rounds for reps:

1min cals row
1min handstand push ups
1min dumbell snatch 50/35
1min pistols (alternating)
1min ring muscle ups

1min rest between rounds

Maintenance/Mobility (5-10min)

Lite/Beginners

3 rounds for reps:

1min cals row
1min push ups
1min dumbell snatch 35/20
1min squats
1min pull ups/ring rows

1min rest between rounds

Weightlifting W5D1 (deload week)

“Never underestimate the power of a deload week”
Unknown

Enjoy a good session without over doing it. Keep it well below your maxes. Have fun, focus on form, technique, work on weaknesses, improve mobility

Clean and jerk
5×2+1
Clean pulls 90% of 1RM
3×3
Back squats
5×3

Accessory work

50 PVC pipe narrow grip overhead squats

*Bring your hands tighter than your regular overhead squat or snatch width

Pendlay rows
3×10
Dumbell shoulder press
3×10

Core

25 strict knees to elbows

Workout 1:

Tabata cals bike

Workout 2:

10 rounds for time:

12 cals bike
24 dumbell shoulder to overhead 50/35

*12 reps per side, one side at a time, no alternating

Power/Skills

10min to find:

Highest box jump
Longest standing broad jump

METCON

For time:

21-15-9
Sumo deadlifts high pulls 95/65
Thrusters 95/65
2-4-6
Rope climbs

Note: Rep scheme goes like this:
21 sumo deadlift high pulls
21 thrusters
2 rope climbs
Continue with 15/15/4, 9/9/6

Accessory work

5 sets
10 dumbells alt shoulder front raises
10 dumbbells alt lateral raises
10 dumbbells alt hammer curls

Note: Pick a weight challenging for 10 reps

5 sets
5 barbell snatch high pulls
5 barbell hang snatch

Core
50 V-ups

Team series week 1

Workout 2

For time:

20 synchronized squat cleans 135/95 95/65
20 synchronized squat cleans 185/125 135/95
20 synchronized squat cleans 225/155 155/105

Timecap: 7min

Tie break: Time after each sets of 20

Rest 10min

Workout 1

7min AMRAP

Synchronized bar facing burpees

Scaled: stepping over the bar allowed

Note: You can review the workout standards here:
https://games.crossfit.com/workouts/teamseries/2018/1?division=500&workout_type=rx

“TRIFECTA”

Gymnastics

Skin the cat
5 sets of 5

18min EMOM

1min 10 Handstand push ups
1min 10 strict pull ups
1min 10 V-ups

If you can no longer complete all 10 reps of a given movements, go down by one rep for the next cycle

5min to find max distance handstand walk

Weightlifting W4D4 (week 5 is deload)

Snatch
7×1
Clean and jerk
7×1
Front squat
7×1

Note: Solid heavy singles, focus on technique and no fails

Firebreathers

White Firebreather
20min AMRAP

25 double unders
6 power snatch 95/65
3 pull ups

Silver Firebreather
20min AMRAP

50 double unders
6 power snatch 115/85
3 chest to bar pull ups

Gold Firebreather
20min AMRAP

75 double unders
6 power snatch 135/95
3 bar muscle ups

Legendary Firebreather
20min AMRAP

25 triple unders
6 power snatch 165/115
3 strict ring muscle ups

Team series week 1
Workout 3 and 4

Workout 3

For time:
21-15-9

Synchronized pull ups
Synchronized deadlifts 225/155

Scaled
Synchronized jumping pull ups
Synchronized deadlifts 135/95

Timecap: 45min

Workout 4

5 rounds for time:

50 double unders (each)
50ft synchronized overhead dumbbell lunges 50/35

Scaled
Single unders (each)
50ft synchronized overhead dumbbell lunges 35/20

TImecap 15min

Strength

Tempo back squats
3-3-3-3-3

*3sec down, 3sec up

METCON

For time:
10-1
Pistols
1-10
Kettlebell swimgs 70/53

Weightlifting W4D3

Power snatch
5×3
Snatch pulls @110% of 1RM snatch
3×2
Front squats
3×2
*All front squats working sets above 70% of 1RM

Accessory work

Dips or ring dips
3×10

Split jerk push press
3×10
*Barbell or PVC pipe, technique and mobility focus

Core
3 sets
10 V-ups
15 GHD sit ups
20 back extension