CrossFit

Warm Up

Foam Roll Quads and IT Band

Then 3 Rounds

10 Leg Only Rows/10 Russian KB Swings

10 Upper Body Rows/5 Pull Ups

10 Full Body Rows/5 Plyo Push Ups

 

Skill WOD

Broad Jumps

3 Min to Practice

5 Attempts at Best Standing Broad Jump

-Then-

2 Min AMRAP

Push-Ups & Sit-Ups

 

Conditioning WOD

For Time

21-15-9-15-21

Wallballs (30/20)

Kipping Pull Ups

 

Scaling/Notes

No Kip? Do Strict Pullups at 18-12-6-12-18

 

Cash Out

500m Row AS FAST AS POSSIBLE

Intensity

Warm Up

3 Rounds

50 Rope Jumps

5 One Legged Hip Bridge* (5 per leg)

10 V-ups

10 Good Mornings

 

WOD 1

Teams of 3

4 Rounds for Total Reps

1 Minute Calorie Row

1 Minute DB Thrusters (30/20)

1 Min Ball Slams

1 person per station, every minute on the minute, everyone does 2 Burpees and rotates stations

 

WOD 2

Deck of Cards

Clubs = Toes to Bar

Diamonds = Ring Rows

Hearts = Push-ups

Spades = Abmat situps

Joker = 150 Rope Jumps each for team

AND Person drawing joker does 10 reps each.

 

Partner Ca$hout

5 Rounds of

“Rowling”

Competitor’s Training

Warm Up

10 Minutes of Mobility Athlete’s Choice

-Then-

Clean Warm Up

 

WOD

A). Every 2 Min for 10 Min

Clean Pull + Power Clean + Front Squat

Start at 60% of 1RM Clean and finish at 70%

-Rest 3 Minutes

B). EMOMx10

1: 12 Kipping/9 Strict HSPU

2: 15/12 Cal Row

-Rest 4 Minutes-

C). Every 4 Minutes for 4 Rounds

5 Deadlifts (115/75)

7 Hang Power Cleans

9 Thrusters*

50 Double Unders

If you’re not yet well-versed in DB thrusters, use a pair of 50/35 DBs instead of a barbell for thrusters only