in teams of four you will complete
100 wallballs 20/14
as 1 person is doing wall balls
team members will be doing synchronized squats
switch as needed
75 pullups
other team members will be holding plate over head 25/10
switch as needed
400 m wall ball run or plate
50 tire flips
25 synchronized push ups to end it
1:00 each
Easy Row
Active Spidermans
:45 Seconds each
Medium Row
Active Samson
:30 Seconds each
Fast Row
Push-up to Down Dog
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Athletes can build in weight across the five sets. The goal is to find something “heavy” at each repetition number. Want them to challenge themselves, but still prioritize efficient movement.Then decrease the weight as you go back up in reps
Every 3:00 x 4 Rounds
60 m run
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds
We will be working within three minute windows during “Pushed Around”. Athletes will complete their run, and barbell facing burpees. With whatever time they have remaining in the three minute window, they will complete as many push presses as possible. When the clock hits 3:00, 6:00, and 9:00, athletes will immediately transition back to their run. There is no rest following the max push press. Looking for a weight here that athletes could complete 15+ repetitions unbroken when completely fresh. Score at the end of the workout is total push presses completed. If unable to row, complete one of the following:
Line Drills
200 Meter Run
Quad Stretch
Knee to Chest
Straight Leg Kicks
Cradle Stretch
Side Lunge
Walking Samson
Walkouts
Walking Spiderman
Bear Crawl
Side Shuffle
Straight Leg Bear Crawl
3 rnds
60 m sled push 3/1
60m sprints
AMRAP 20:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (70/53)
Athletes will complete a full round before switching
Athletes will team up, switching off after completing full rounds. Kettlebell weight should be something that could be completed for 20+ repetitions when fresh. For those will no goals of competing in the sport of CrossFit, we have provided a couple options below that will help them hit the appropriate stimulus for today’s workout. Switching off after full rounds so that those performing different movements are still able to partner up.
Option A:
4 Strict Pull-ups
8 Push-ups
12 Kettlebell Swings (70/53)
Option B:
4 Pull-ups
8 Push-ups
12 Kettlebell Swings (53/35)
:20 Seconds
Jumping Jacks
Air Squats
Single Unders
Knuckle Drags
Single Unders
Active Spidermans
Double Under Practice
Sit-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Press and Stretch
5 Overhead Squats
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
Build to Heavy Single: Add weight each round
minimum 3 sec Pause at the bottom of squat
ADD Weight each round to build to a heavy 1 rep
“Doubled Over”
AMRAP 8:
15 Abmat Sit-Ups
30 Double Unders/60 singles
Another week of “Weightlifting Wednesday” followed by a simple conditioning piece in “Doubled Over”. There is a three second pause in the bottom of each repetition of the Pausing Front Squat. “Heavy Singles” means that athletes are working to a weight that is challenging, but a load that they are still moving exceptionally well. Looking for 8 minutes of consistent movement on the conditioning piece. If not performing double unders, complete 60 single unders as a substitution. We will prepare for the conditioning piece before weightlifting to allow for a seamless transition.
2 Pause Front Squat (2sec) @ 70%
30 Rounds For Time
1 x Clean & Jerk @ BW/OR/135/95
1 x Burpee
Line Drills
Run 200 Meters
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walking Samson
Walking Spidermans
Walkouts
Toe Walk
Heel Walk
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height
Skip for Distance
BarBell WarmUp
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
completed with empty barbell
400m run
12 deadlifts 225/155
21 box jumps 24/20
rest 3;00
Then
5 Front squats :Odd 135/95 or 95/55
5 HSPU:Even
Four sets of:
A.
Push Press x 8-10 reps
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds
Pull-Ups x 5-7 reps
Rest 45 seconds
B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Burpees (for max reps)
Rest 2 minutes
10 – 12 Mins
20 Min AMRAP
2 Partners to Complete as many rounds as possible of:
200 M Run
25 Bench Press (135/95)
25 Front Dumbbell Squat (35/25)
25 Tire Flips
25 Double Unders
25 Kettle Bell Swings (55/35)
25 Bent Over Dumbbell Rows (35/25)
25 M Sled Push (Heavy)
25 Bent Over Dumbbell Rows (35/25)
25 Kettle Bell Swings (55/35)
25 Double Unders
25 Tire Flips
25 Front Dumbbell Squats (35/25)
25 Bench Press (135/95)
200 M Run
25 Bench Press (135/95)
25 Front Dumbbell Squat (35/25)
25 Tire Flips
25 Double Unders
25 Kettle Bell Swings (55/35)
25 Bent Over Dumbbell Rows (35/25)
25 M Sled Push (Heavy)
25 Bent Over Dumbbell Rows (35/25)
25 Kettle Bell Swings (55/35)
25 Double Unders
25 Tire Flips
25 Front Dumbbell Squats (35/25)
25 Bench Press (135/95)
200 M Run
**Repeat if time allows
10 – 12 Mins
Deck of Cards
12 min cap:
Hearts = Burpees
Diamonds = Box Jumps
Clubs = Push Ups
Spades = Air Squats
2 of Clubs = 2 Push Ups
3 of Spades = 3 Air Squats
and so o and so on
…
Jack = 11
Queen = 12
King = 13
Ace = 15
Joker = 20 of Coach’s Choice
EMOM 8 Mins
2 Squat Cleans
1 Split Jerk @ 70% 1RM Clean & Jerk
12/15 Cal Row
21 Bar Facing Burpees
21 Power Cleans (165/110; 135/95)
21 Bar Facing Burpees
21/15 Cal Row
AMRAP 4 Min:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4 Min:
2 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
rest 4:00
AMRAP 4 Min:
1 Round:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining
