Big Unit

V3 CrossFit – CrossFit

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Warm-up (No Measure)

Tempo Row – 5 Rounds of :40s light, :20s “fast”

Let our “fast” pace gradually build over the 4 rounds. After each set, come off the rower to complete:

8 Pushups

8 AbMat Sit-Ups

8 Dowel Overhead Squats

Followed by: Barbell Warmup (empty barbell)

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Warm-up (No Measure)

With a lightly loaded bar:

5 Front Squats + 5 Push Presses + 5 Thrusters

Rest as needed

With a slightly heavier barbell…

4 Front Squats + 4 Push Presses + 4 Thrusters

Rest as needed

With a moderately loaded barbell….

3 Front Squats + 3 Push Presses + 3 Thrusters

This is meant to leave you sweating. We want this before we begin heavy work.

Front Squat (1RM)

0:00 – 5:00 Establish 1RM

Push Press (1RM)

5:00 – 10:00 to Establish 1RM

Thruster (1RM)

10:00 – 15:00 to Establish 1RM

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Doce

V3 CrossFit – CrossFit LITE

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Metcon (AMRAP – Rounds and Reps)

“Doce” Part 1

AMRAP 4:

15 Calorie Row

12 Power Cleans (55)

9 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Metcon (AMRAP – Rounds and Reps)

“Doce” Part 2

AMRAP 4:

15 Calorie Row

12 Power Cleans (45)

9 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Metcon (AMRAP – Rounds and Reps)

“Doce” Part 3

AMRAP 4:

15 Calorie Row

12 Power Cleans (35)

9 Burpee Box Jump Overs (24/20)

Tidal Wave

V3 CrossFit – CrossFit

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Warm-up (No Measure)

500 Meter Row (slow) or 15 Calorie Bike (slow) into…

3 Rounds:

10 Spidermans

15 AbMat Sit-Ups

:20 second Samson Stretch each side

BB Warm Up

Metcon (No Measure)

12:00 Goat Work

Metcon (Weight)

Alternating EMOM x 10 (5 Rounds):

Even Minutes – 5 Thrusters

Odd Minutes – 200 Meter Run
The purpose behind today’s conditioning is to build confidence and familiarity with a heavy thruster, under metabolic duress (heavy breathing).

Metcon (Time)

400m Sled Drag

M- 2(45) + 1(25)

W- 1 (45)

Doce Doe

V3 CrossFit – CrossFit

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T2B Test

AMRAP 1:30: T2B

Rest 1:00

AMRAP 1:00: T2B

Rest :30s

AMRAP :30s: T2B

Warm-up (No Measure)

400m Run

3 Rounds:

10 Spidermans

15 AbMat Sit-Ups

:20 second Samson Stretch each side

Barbell Warmup

With an empty barbell:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Metcon (AMRAP – Rounds and Reps)

“Doce” Part 1

AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

Metcon (AMRAP – Rounds and Reps)

“Doce” Part 2

AMRAP 4:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4:00

Metcon (AMRAP – Rounds and Reps)

“Doce” Part 3

AMRAP 4:00

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Collision

V3 CrossFit – CrossFit

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Warm-up (No Measure)

400m Run

then

3 Rounds:

10 Hollow Rocks

10 Superman Rocks

Then

5-4-3-2-1:

Spiderman and Reach, each leg

Inchworms

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Fitness- (95,55)

Metcon (Time)

Performance – 4RFT

20 GHD

50ft OH Walking Lunge

M- 95,115,135,155

W- 65,80,95,125

Metcon (Time)

Fitness – 4RFT

20 Weighted Sit ups

50ft OH Walking Lunges

Use Plates for sit ups & OH Lunges

Set 1 – 15#

Set 2 – 25#

Set 3 – 35#

Set 4 – 45#

House Party

V3 CrossFit – CrossFit

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Warm-up (No Measure)

400 Meter Light Jog into:

2 Rounds:

4 Samson Stretch Lunges (5 second hold in each)

8 Alternating Spiderman and Reach

12 Russian Baby Makers

Barbell Warmup – (Empty Barbell

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

12:00 EMOM

OTM x 12 (6 Rounds):

Odd Minutes – 3 Squat Cleans @ 70% of 1RM Clean

Even Minutes – 6 Back Squats @ 70% of 1RM Front Squat
Rack Barbell for Back Squats after 3rd Squat Clean.

Drop Barbell after Back Squats

Metcon (Time)

4RFT

15m Sled Push (6,4 Plates)

24ft Handstand Walk

50 Dbl Unders

Sub 40m Bear Crawl for Handstand Walk