WEEK of WORKOUT's 5.2.22 - 5.7.22

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