Weekly Workout Preview: Strength, Power & Classic Benchmarks
Aloha All Kine Fam 🌺 – this week’s programming keeps the balance of heavy lifts, endurance testing, and one of CrossFit’s most iconic benchmarks. Let’s dive in!
Monday: Weightlifting + Conditioning
Weightlifting (15 minutes)
- Build to a heavy:
• 1 Power Snatch + 1 Snatch
Metcon – AMRAP 17
- 8/6 Strict Chinups
- 16 OH Plate Walking Lunges (45/35)
- 24 Abmat Situps
- 400m Run
Quick Tips & Strategy:
- Warm up shoulder mobility for the snatch positions.
- Pick a plate for lunges you can move smoothly with – balance matters more than load.
- Aim for sustainable pacing on the run so you don’t blow up early.
Tuesday: Hybrid – Quality Work & Conditioning
8 Rounds (30s on / 30s off)
- Rowing → Ski Erg
- Clusters
- Airbike
- Dual DB Box Step Overs (20/16”)
Quick Tips & Strategy:
- Think steady effort, not redline – quality trumps quantity here.
- Control the clusters and step overs; move smooth, not sloppy.
- Try to match output each round – consistency is the goal.
Wednesday: Strength + Metcon
Strength (15 minutes)
- Deadlift: Build to a heavy 1.1.1 (cluster singles)
Metcon – For Time (15 min cap)
- 50-40-30-20-10 Russian Kettlebell Swings (70/53)
- 50 Doubleunders unbroken after each set (1 reset allowed per round)
Quick Tips & Strategy:
- Use the cluster singles to dial in bracing and bar speed.
- Grip will be taxed—break swings strategically before form slips.
- Doubleunders: relax, breathe, and hit smooth sets to avoid wasted resets.
Thursday: LIIT + Core
Time Cap 24:00
- 3 Rounds: 10 Cal Row / 10 DB Hammer Curls (per arm)
- 3 Rounds: 10 Cal Row / 10 DB Lateral Raises + 10 DB Push Press
- 3 Rounds: 10 Cal Row / 10 DB Squats
- 3 Rounds: 10 Cal Row / 10 DB Box Stepups + 10 DB Clusters
Core Work
- Situps, weighted situps, Copenhagen planks, and toes-to-bar variations to finish.
Quick Tips & Strategy:
- Treat this like strength + active recovery. Controlled reps > heavy loading.
- Focus on time under tension—keep the muscles working the whole round.
- Use core work to build quality positions, not just crank reps.
Friday: Olympic Focus + Benchmark Test
Strength (15 minutes)
- Clean Pulls: Build to a heavy 1.1.1
Metcon – Benchmark: “Grace” (10 min cap)
- 30 Clean & Jerks (135/95)
- “Grace” is a classic benchmark in the functional fitness world, often associated with CrossFit, but now widely used to test barbell cycling speed and grit.
Quick Tips & Strategy:
- Clean pulls: reinforce powerful hip drive and bar path for Olympic lifts.
- Grace: choose a strategy—either fast singles or small touch-and-go sets.
- Breathe between reps, don’t chase the clock too early. Smooth = fast.
Recovery & Prep Notes
- Hydration: This week has heavy barbell days and benchmark intensity—get ahead with electrolytes and water.
- Mobility Focus: Spend 5–10 minutes daily opening up shoulders, hips, and hamstrings. Snatches, cleans, and Grace all demand range of motion.
- Sleep & Recovery: Aim for 7–8 hours of quality rest. If Grace is your priority, consider taking Thursday’s LIIT at a lower intensity to stay fresh.
- Mindset: Benchmarks are about progress, not perfection. If Grace isn’t RX this time, set your goal to move well and beat your own standard.
Another strong week ahead—let’s lift heavy, move smart, and celebrate small wins every day. See you in class, All Kine ‘ohana!
