“100 Proof”


Melissa Nilssen has a Birthday Today and thought she would escape the dreaded Birthday Burpees!

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

:30 Seconds

Slow Row

Active Spidermans

Front Rack Stretch

Medium Row

Active Samson

Active Squat Hold

Fast Row

Air Squats

Wrist Stretch

Modified Barbell Warmup

If equipment allows for it, have all athletes complete barbell warmup and thruster movement prep as individuals. If not, rotate athletes through on one barbell. Athletes who are not on the barbell will complete Ankle Stretch and Pigeon Pose on each side. Athletes completing mobility will switch sides following elbow rotations. Station 1 is barbell warmup, station 2 is ankle stretch and station three is pigeon pose. Rotating in that order following completion of the barbell warmup. With a longer time domain in today’s workout, prepping the thruster in the barbell warmup.

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Push Press

5 Thrusters

completed with empty barbell


Ankle Stretch

Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

Pigeon Pose

From a pushup position, sweep one leg beneath your body. Let’s use the right as an example. With your right leg beneath your body, aim to adjust your shin so that it is perpendicular to your torso – in other words, horizontal in relation to where your torso is facing. Slowly imagine sinking your waist back and down to the floor as you feel the stretch in the outside of your hip.

2: 100 Proof (Time)

“100 Proof”

Teams of 3:

100/70 Calorie Schwinn Bike (70/50 Assault) 1000 m Row

100 Box Jump Overs (24/20)

100 Thrusters (95/65)

100 Chest to Bar Pull-Ups

100 Thrusters (95/65)

100 Box Jump Overs (24/20)

100/70 Calorie Schwinn Bike (70/50 Assault) 1000 m row

In this team workout, athletes will break up the reps as needed, completing all the reps of one movement before switching to the next. The barbell weight and pull-up variation should be something that athletes can complete at least 10-15 repetitions during each turn. For combined teams of males/females, complete 85 calories. If gym is not equipped with bikes, substitute equal calorie row or a 1000 meter run together as a team.

Substitutions for this workout include reducing the total reps of the workout or of specific movements. For example, the chest to bar pull-up will most likely be the most challenging station, although only completed once. Reducing the repetitions here or making these chin over bar pull-ups will keep teams moving through. It is absolutely appropriate for teams to be completing slightly different movements here or to be using different weights on the barbell to meet the intended stimulus. This workout is intended to be a sprint for the athletes working, with time to recover for the two athletes resting.