CrossFit

Warm Up

3 Rounds

7 Pushups

7 Ring Rows

7 Good Mornings (45/35)

200 m Row

 

Strength WOD

Bench Press
5@65%
5@75%
5+@85%
Deadlift
5@65%
5@75%
5+@85%

Not cleared on Deadlift? Do 5-5-5 to a new 5-Rep Max

 

WOD

3 Sets, Not For Time
10 DB Bulgarian Split Squats (start at 35/25 and work up!)
10 DB Bicep Curls per arm, alternating arms
10 Ring Dips
40 ft Plate Pinch Carry 45/35

Intensity

Warm Up

3 Rounds
150 M Run
40 ft Walking Lunges
6 Pushups w Alternating Arm/Leg Raises
10 Hollow Rocks

 

WOD 1

Tabata for Total Reps
Weighted Situps (30/20)
Diamond Pushups
V-Ups
Weighted Reverse Lunges (30/20) (L+R=1)

 

WOD 2

For Time
150 m Run
50-40-30-20-10
Russian KB Swings (24/16)
Squats
Abmat Situps
150 m Run

Express WOD

Warm Up

150 M Run
Then 2 Rounds
40′ Walking Lunges
6 Pushups w Alternating Arm/Leg Raises
10 Hollow Rocks

 

WOD 1

Half Tabata for Total Reps
Weighted Situps (30/20)
Diamond Pushups
V-Ups
Weighted Reverse Lunges (30/20) (L+R=1)

 

WOD 2

For Time:
150 m Run
40-30-20-10
Russian KB Swings (24/16)
Squats
Abmat Situps

150 m Run

Skill & Strength

Warm Up

Complete 2 Rounds for Quality
500 m Row
1 minute High Plank
10 Single Arm DB Press per arm
15 Around the Worlds

Strength WOD

5 sets of 30 second bamboo bar hold

*increase load each set

 

WOD

3 Rounds for Quality
60 seconds Hollow Hold
60 seconds Arch Hold
60 seconds Rest
Then accumulate 5 minutes in a wall facing handstand