MONDAY, MAY 2nd
VICE CHALLENGE BENCHMARK WORKOUT
A. CrossFit Total
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athletes will get three minutes of rest between their three lifts
B. 10 Min EMOM
15/12 Cal Row
15/12 Cal Standing Bike Erg (14/11 Cal Echo)
Scaling Option 1:
10 Min EMOM
12/9 Cal Row
12/9 Cal Standing Bike Erg (10/8 Cal Echo)
Scaling Option 2:
10 Min EMOM
:40 Row
:40 Bike
TUESDAY, MAY 3rd
A. In 10-12 min complete the following sets
3x1 Power Snatch (85%- 95% of heavy single)
3x3 Overhead Squat (90% of Single Snatch)
B. 5 Sets:
AMRAP 3 minutes
4-3-2-1
Bar Muscle Up
8-6-4-2
Double Dumbbell Power Clean (50/35s)
-In Remaining Time-
MAX Cal Ski
*2 Minute Rest between Each Set
Target Cals: 15-20 per set
Scaling Option 1:
5 Sets:
AMRAP:
4-3-2-1
Chest to Bar Pull-up
8-6-4-2
Double Dumbbell Power Clean (35/20s)
-In Remaining Time-
MAX Cal Ski
Scaling Option 2:
5 Sets:
AMRAP 3:
8-6-4-2
Pull-up/Jumping Pull-up
8-6-4-2
Double Dumbbell Hang Power Clean (20/10s)
-In Remaining Time-
MAX Cal Ski
WEDNESDAY, MAY 4th
VICE CHALLENGE BENCHMARK WORKOUT
A. 5 Rounds for Time:
Run 400m
21 Burpee
Target Time: 15- 17 Minutes
Time Cap: 20 min
B. For Quality:
10-8-6-4-2
Bench Press
5-4-3-2-1
Rope Climbs
THURSDAY, MAY 5th
A. In 10-12 min complete the following sets
3x1 Clean (85%- 95% of heavy single)
3x3 Clean Grip Deadlift (100% of Clean)
A. Partner WOD For Time:
50/40 Echo Cals
25 Front Squats (185/125lbs)
50 GHD Sit-ups
50/40 Echo Cals
25 Front Squats
50 GHD Sit-ups
50/40 Echo Cals
Target Time: 20 minutes
Time Cap: 22 minutes
Scaling Option 1:
Partner WOD For Time:
40/30 Echo Cals
25 Front Squats (185/125lbs)
30 GHD Sit-ups
40/30 Echo Cals
25 Front Squats
30 GHD Sit-ups
40/30 Echo Cals
Scaling Option 2:
Partner WOD For Time:
30/25 Assault Bike Cals
30 Front Squats (65/35lbs)
30 Ab Mat Sit-ups
30/25 Assault Bike Cals
30 Front Squats
30 Ab Mat Sit-ups
30/25 Assault Bike Cals
FRIDAY, MAY 6th
VICE CHALLENGE BENCHMARK WORKOUT
A. "Jackie" For Time:
1000m Row
50 Thruster (45/35)
30 Pull-ups
Target Time: 7-10 Minutes
Time Cap: 12 Minutes
Scaling Option 1:
800m Row
50 Thruster (35/25)
30 Jumping Pull-ups
Scaling Option 2:
800m Row
30 Thruster
30 Ring Row
B. In 10 Min complete 5 working sets:
1 Push Press + 1 Split Jerk
SATURDAY, MAY 7th
* GYM IS OPEN from 7AM - 9AM ONLY!
** GYM IS CLOSED after 9am for special event
3 Rounds for Time:
100 Double Unders
800m Run
2000m Bike Erg
Scaling Option 1:
3 Rounds for Time:
50 DU/ 200 SU
600m Run
1500m Bike Erg
Scaling Option 2:
3 Rounds for Time:
100 SU
400m Run
1000m Bike Erg