16th week of the year | CrossFit Amber

Monday

Force – 20 Back Squats (squats with a barbell on the shoulders).

The first few weeks will be difficult just getting used to the amount of repetitions. However, over time you will develop the confidence and strength needed to complete all 20 repetitions. Be patient: there is no need to rush. Before each landing, press the bar firmly onto your shoulders, fill your abdomen with air, contract and perform each repetition in a controlled manner.

WOD – ANAKIN

Timed training with Thruster (squats with a barbell overhead), V-Ups (push-ups) and Toes to Bar (leg raises on the bar). A quick, lower back and grip workout. By dividing your repetitions wisely, you can work with minimal breaks. The goal is 8-10 minutes.

Additional credit – light cardio exercises and stretching.

Tuesday

Force – Power Clean (lifting the barbell to your chest) + Push Jerk (pushing the barbell overhead).

The main focus is hip extension. It is in this part that the greatest strength is created. In both the Power Clean and Push Jerk techniques, the main work is done with the legs.

WOD – KYLO REN

Timed workout in two actions: Deadlift (lifting the barbell off the ground) and Burpee Over the Bar (jumping over the bar). An intense workout with a medium weight barbell and resistance gymnastic action. You can space the repetitions as you wish. The goal is to keep moving with as few breaks as possible. The target time is 7-9 minutes.

Additional credit – light cardio exercises and stretching.

Wednesday

WOD – DARTH MAUL

Pair interval training. Waiting 5 rounds of 5 minutes. During this time, the team must collect the specified number of calories on the rowing machine (Rowing) and on the Echo Bike. While one works on one machine, the other works on another. After collecting all the calories, run together for 200 m. The remaining 5 minutes is your rest.

This is an endurance test that tests your ability to maintain a constant pace for several laps. The goal is to complete the loop in 3:00-3:30 minutes.

Additional credit – exercise for the abdominal press: Front Rack Hold.

Thursday

Force – Floor Press (pressing the barbell while lying on the ground).

The third week: we increase the weight compared to the previous one. You should get used to the movement, but not “pump” as you go: actively bend the barbell and create tension not only in the shoulders, but also in the back.

WOD – IMPERIAL MARCH

Tempo training: Double Unders (double jumps with jumper), Dumbbell Front Rack Walking Lunge (lunges with dumbbells on the shoulders), Push-Up + Renegade Row (push-ups with dumbbells carried to the side). A longer workout with a decreasing sequence of repetitions. Start slower than you would like – you will try to speed up each lap.

A good opportunity to test the jumps: there was already a lot of practice last week. Lunges will load the press and breathing. The combination of push-ups is new to many – choose the right weight. Avoid twisting at the hips, maintain stability. The goal is 14-16 minutes.

Additional credit – cardio exercises and stretching.

Friday

Force – Rope climbing (sticky rope).

Today the choice is between the rope or pull-ups, depending on your level.

WOD – COUNT DOOKU

Interval training (in AMRAP format). You will have a 2 minute window to perform Front Squats and Box Jump Overs. The rest of the time you will perform as many chest-to-bar pull-ups as possible.

Then rest for 2 minutes and repeat until you have 75 pull-ups. The pace is high: reach the crossbar as quickly as possible. The goal is to complete all pull-ups in 4-5 sets.

Additional credit – light cardio exercises and stretching.