CrossFit

Warm Up

15 Passes per side – Triceps smash on foam roller or barbell

Then 2 rounds

10 Squats

10 Walking Lunge

5 Pushups

5 Burpees

 

Strength WOD

Front Squats w/ 3-count Pause

11 min to work to Heavy Double

 

 

WOD

“The Gauntlet”

For time

350 m Row

30 Squats

25 KB Swings (24/16)

20 Jumping Ball Slams (30/20)

15 DB Push Press (30/20)

10 Kipping Pullups

5 Burpees

1 Rope Climb (optional)

 

No Kip? Do 10 Strict!

Rest to recovery and go again. Today, Rx is 2 times and L1 is once through.

Feeling frisky? Do it in a vest!

Intensity

Warm Up

400 M Run
Then 3 Rounds

6 Coassack Squats

10 KB Push Press

6 Band Pull-A-Parts

6 Kipping Pullups/Swings

WOD 1

Turkish Getups

8 min to 1-Rep Max

 

WOD 2

“The Gauntlet”

For time:

350 m Row

30 Squats

25 KB Swings (24/16)

20 Jumping Ball Slams (30/20)

15 DB Push Press (30/20)

10 Kipping Pullups

5 Burpees

1 Rope Climb (optional)

 

No Kip? Do 10 Strict!

Rest to recovery and go again. Everyone goes 2-3 times.

Feeling frisky? Do it in a vest!

Skill & Strength

Warm Up

3 Rounds

6 T-Push-Ups (3 per side, alt sides)

9 Tuck-Ups

12 Box Dips (bent knee, table top)

15 Cal Row

 

Skill WOD

10×1 Toe Nail Transitions

 

Strength WOD

10x Max Effort Ring Pull-Up Hold

Goal is to pull to your sternum and hold yourself for as long as possible

Make this more difficult by holding in false grip

-Then-

10x Max Effort Ring Support in bottom of ring dip

Goal is to hold the deepest part of your unassisted ring dip

Focus on strong shoulder position and keeping your scapula down and back

 

Accessory Work

3×20 Band Pullaparts

3×10 DB Front Raises, Lateral Raises, Rear Delt Fly. (Do these as complete sets of 10-10-10 then rest)

CrossFit Masters

Mobility WOD

T-Spine Smash
Banded Overhead Distraction
Banded Oly Wall Squat
Pigeon on Box
20 Banded Pass Thru

 

Warm Up

Snatch – for your cleared position

 

WOD

Olympic Total

Snatch, 1RM

Clean & Jerk 1RM

 

Work from cleared position

3 Attempts per lift (after warmup)

 

Ca$h Out 

2,000m Row at 80% pace of your 500m PR