CrossFit

Apparatus Warm Up

Beginner Level

Ring Work – 2 Rounds

10 second L-Hang

10 second Support Hold

5 Ring Pushups

5 Ring Rows

3 Ring Dips

Bar Work – 2 Rounds

10 Second Tuck Hang

5 Strict Pullups

3 Kipping Pullups or Attempts

5 Parallette Pushups

 

Strength WOD

Weighted Ring Dips

1-1-1-1-1-1-1

 

Conditioning WOD

15 Min AMRAP

With a Partner

20 Alternating DB Power Snatches (50/35*)

20 Strict Pull Ups

30 Sit Ups

 

Scaling/Notes

If you’re on P1 or P2 for Oly, do hang power snatch. If on P3, start from the ground. 1 Works 1 Rest, Switch as Needed

At some point before WOD is complete – Ea Athlete Must do 1 ea 400m Plate Carry 45/35 (no rolling the plate!)

Intensity

Warm Up

3 Rounds

10 Front Kicks to Horizontal

10 Lateral Leg Swings

150 M Run

5 Burpees

10 Hollow Rocks

 

WOD

1 Mile Run

50 Squats

25 Push-ups

800m Run

50 Squats

25 Push-ups

400m Run

50 Squats

25 Push-ups

150m Run

Competitor’s Training

Warm Up – In 20 Minutes

Foam roll as needed

3 rounds of banded glute work (10 lateral steps, 10 squats, 10 hip bridges)

2 rounds 10 scapular wall slides, 10 band pull-aparts, 10 cat/cow

3 rounds with empty barbell

5 Snatch Pulls

5 Muscle Snatch

5 Snatch Balance

5 OHS

Spend remaining time on Snatch warm-up + German Snatches to 50%

 

WOD

A1) Every 2 Minutes for 10 Minutes: Snatch

Set 1: 2@60%

Set 2: 2@65%

Set 3: 2@70%

Set 4: 1@75%

Set 5: 1@80%

-Then-

A2) In 10 minutes, find today’s heavy single of the Snatch

 

B). In 15 minutes, find today’s heavy Clean & Jerk

 

C). AMRAP in 12 Minutes

3 Ground to Overhead

3 T2B

3 HSPU

6 Ground to Overhead

6 T2B

6 HSPU

Then 9, 12…

RX: 155/115

Open: 135/95

Festivus: 115/75

 

D). For Time

100 Double Unders

30 DB Snatches (15 per arm, alternating arms) (50/35)

30 C2B Pullups

CrossFit Gymnastics

Warm Up

2 Rounds

20 Birddogs

15 Pushups

10 Ring Rows

5 Cal Row

 

Strength/Skill WOD

1 attempt at Max Time High Plank

 

WOD

40 min AMRAP

20 Burpees

100 ft Farmers Carry

300 m Row

100 ft OH Double KB Carry

400 m Run

100 ft Double Slamball Bearhug Carry

Loads should be difficult but such that each carry can be completed unbroken