CrossFit

Warm Up

Passive Ankle Flossing – :45/ankle

Then 3 Rounds

60 Single Unders

8 Ring Rows

8 Squats

8 Muscle Snatches (45/35)

150 m jog

 

Strength & Speed WOD

6 Supersets

75m Sprints

Strict Pullups, Max Reps

Rest to recovery between supersets

 

Conditioning WOD

4 Rounds for Time

2 Power Snatches (135/95)

8 Power Cleans (135/95)

400m Run

Work from your cleared position

Rx+ 185/135

Adv. 115/75

Int. 95/65

Beg. 75/55

Intensity

Warm Up

3 Rounds

10 Banded Hip Bridges

10 Squats

10 T Pushups

15 Situps

 

WOD

“The NEW Nasty”

35 min AMRAP

150 m Run

20 Box Jumps (24/20″)

20 Walking Lunges

150 m Run

40 ft. Broad Jump Burpees

10 Strict Pullups

150 m Run

20 Situp & Press (35/25)

10 Ring Dips

Skill & Strength 

Warm Up

400m Run

Then 3 Rounds

40ft Bear Crawl

5 Pushups

10 Banded Hollow Rocks

 

Skill WOD

10×1 Toe Nail Transition

 

Strength WOD

Ring Dip

4-3-3-3-3-3

build to heavy set of 3

 

WOD

EMOMx8

8 Hollow Rocks

8 Arch Rocks

16 Total Shoulder Taps

 

Finisher

100 Total Leg Raises

Kettlebell & Core

Warm Up

5 Rounds

5 Burpees

5 Dbl KB Push Press

5 Squats

 

WOD

10-9-8-7-6-5-4-3-2-1

KB Cluster (per arm)

20 Hand-to-Hand Swings in between each round

 

Core WOD

Tabata

Oblique Crunches (R)

Leg Raises

Oblique Crunches (L)

L-Hold on Bar