Clayton Young, Author at CrossFit Abilene

Wednesday, 3/19/25

Strength:

3 Max Effort sets, rest 1 min between sets:

Level 1: Strict Deficit HSPU

Level 2: Strict HSPU

Level 3: Box Handstand Push Ups

Level 4: Push Ups

Level 5: Elevated Push Ups

**Score is total number of reps

WOD

For Time:

40/32 Calorie Air Bike

+ Total Bike seconds in Burpees to Bar

**For example, if the bike takes 60 seconds, then you have 60 burpees to bar

Note: there is no time cap on the bike, let’s push on the bike to get it done but the max number of required burpees is 100 reps

Tuesday, 3/18/25

Strength Work

Bench Press:

Build to a Heavy Single (10-12 minutes)

**Rest a little longer than normal between sets when you reach heavier weights

WOD

10:00 AMRAP

10 Dumbbell Bench Press (50s/35s)

5 Strict Pull Ups

Monday, 3/17/25

WOD

Every 12:00 for 2 sets

3 rounds

24 Wall Balls (20/14)

12 Toes to Bar

6 Clean and Jerks (135/95)

**Score is total working time

Strength Work / Leg Mini-Pump

3 Rounds:

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight, maintain control and quality

-rest 30 seconds-

10 DB Box Step-Ups (each side) @ moderate weight, maintain quality

-Rest 2 minutes between rounds-

**Instead of resting :30, you can partner up and go 1:1 on movements and advance together to the next station when their partner finishes

Friday, 3/14/25

Open WOD 25.3

For time:

5 wall walks

50-calorie row

5 wall walks

25 deadlifts (225/155)

5 wall walks

25 cleans (135/85)

5 wall walks

25 snatches (95/65)

5 wall walks

50-calorie row

Time cap: 20 minutes

Thursday, 3/13/25

Strength Work

Build to a Heavy 2-rep Dead Stop Shoulder Press

*Pause at the bottom of each rep, while maintaining tension, before

pressing

WOD

2 sets for total working time (set 2 starts at 12:00 min mark)

21-15-9

Calorie Row

Burpees to Bar

Calorie Echo Bike

*Female Calories: 16-12-8 (burpees are 21-15-9 for everyone)

Wednesday, 3/12/25

WOD

12:00 AMRAP

4-8-12-16-20. . .

Single Dumbbell Box Step Ups (50/35) (24/20)

10 Stick Sit Ups

Skill Work Practice

Use last 15 minutes of class to work on jump roping

EMOM of :30 sec on and :30 off for 5 minutes

Level 1: single-unders

Level 2: double-unders

Level 3: crossover singles

Level 4: crossover doubles

Tuesday, 3/11/25

Strength Work

Take 12 minutes to:

Build in Weight to a Heavy 2 rep Pause Front Squat

*Pause below parallel for 2 seconds before standing in each rep

WOD

2 Rounds (0:00-6:00 minutes)

15 Power Snatch (95/65)

15 Bar Facing Burpees

-Rest until 6:00 minute–

2 Rounds (6:00-12:00 minutes)

12 Overhead Squats (95/65)

12 Burpee Box Jump Overs (24/20)

-Rest until 12:00 minute–

2 Rounds

10 Squat Snatch (95/65)

10 Burpee Box Get Overs (30/24)

Monday, 3/10/25

WOD

For Time:

50-40-30-20-10 – Double Unders

25-20-15-10-5 – Single Arm Dumbbell Push Press (50/35)

15-12-9-6-3 – Strict Pull-Ups

Time Trial:

Rest ~10 minutes, then a 1000m Row for time

Friday, 3/7/25

WOD – Open Workout 25.2 (22.3 repeat)

For time:

21 Pull-Ups

42 Double Unders

21 Thrusters (Weight #1)

18 Chest-to-Bar Pull-Ups

36 Double Unders

18 Thrusters (Weight #2)

15 Bar Muscle-Ups

30 Double Unders

15 Thrusters (Weight #3)

Time cap: 12 minutes

Women’s Weight #1 – 65, #2 – 75, #3 – 85 lbs.

Men’s Weight #1 – 95, #2 – 115, #3 – 135 lbs.

Wednesday, 3/5/25

Gymnastics Strength Work

8 min EMOM:

Odd Minutes, choose ONE of the levels below:

Level 1: 3-5 Strict Ring Muscle-ups

Level 2: 3-5 Strict Box Ring Muscle-ups or Strict Pull-ups

Level 3: 3-5 Toe Assist Strict Pull-ups or Ring Rows

Even Minutes: 20-30 second Box Support Tuck Hold or Plank Hold

WOD

For Time:

30/24 Calorie Air Bike

-into-

3 Rounds

10 Power Cleans (95/65)

3 Wall Walks

-into-

30/24 Calorie Air Bike

-into-

3 Rounds

10 Thrusters (95/65)

10 Bar Facing Burpees

-into-

30/24 Calorie Air Bike

Clayton Young

Contact

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