Author: v3crossfit
“Snowed In”
V3 CrossFit – CrossFit
1: Warm-up (No Measure)
Row 400 Meters
then
30 singles
5 Push Up to Down Dog with Foot Pedal
5 Active Samson (each leg)
30 singles
5 Push-up to Down Dog with Foot Pedal
5 Active Samson (each leg)
30 singles
5 Push-ups to Down Dog with Foot Pedals
5 Active Samson (each leg)
30 singles
dumbbell Warmup
5 Good Mornings
5 overhead Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
performed with light dumb bells
2: Metcon (Time)
150 du/300 singles
25 dB step ups 45/25
25 wall balls
25 sit ups
25 man-makers45/25
25 sit ups
25 wall balls
25 step ups 45/25
150 du/300 singles
Step ups to be done on a 20 ” box
Up top
V3 CrossFit – CrossFit
1: Warm-up (No Measure)
Active Stretching
Quad Stretch
Knee to Chest
Solider Kicks
Walking Spidermans
Walking Samson
Air Squats
Walkouts
Sit-ups
Broad Jumps
Bunny Hops
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
2: Heavy front squat (6×2)
6 min emom
2-2-2-2-2-2
heavy with a 3 sec pause
4: Metcon (4 Rounds for reps)
2 min amrap
4 C&J 95/65
4 CTB Pull Ups
1 min rest
3 min amrap
4 C&J 115/75
4 CTB
1 min rest
4 min amrap
4 C&J 135/95
4 CTB
1 min rest
5 min amrap
4 C&J 155/105
4 CTB
“UP Town “
V3 CrossFit – CrossFit
1: Warm-up (No Measure)
:30 Seconds
Jumping Jacks
Active Spidermans
Active Samson
Knuckle Drags
Push-up to Down Dog
Side Lunges
Air Squats
Alternating Bird Dogs
Modified Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
5 Front Squats
completed with empty barbell
2: Heavy push Press (6×2)
2-2-2-2-2-2
6 min EMON
3: Metcon (Time)
5 RNDS
22 hang Snatch 75/55
11 air squats
11 box jumps
4 HSPU
“Dead Sprint”
V3 CrossFit – CrossFit
1: Warm-up (No Measure)
:30 Seconds
Easy row
Walkouts
Medium row
Knuckle Drags
Fast row
Active Spidermans
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
2: Dead Lift (5×3)
15 min to establish 3 rep max
3: Metcon (AMRAP – Rounds and Reps)
“Dead Sprint”
AMRAP 18:
7 Deadlifts (225/155)
100 Meter Run
7 kb swings
Criss cross lite
V3 CrossFit – CrossFit LITE
1: Warm-up (No Measure)
Running around track of cones in center of room, alternating between :20 seconds of a light jog and active stretching.
Active Stretching
Quad Stretch
Knee to Chest
Solider Kicks
Walking Spidermans
Walking Samson
Air Squats
Walkouts
Sit-ups
Broad Jumps
Bunny Hops
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
2: “Criss Cross” (AMRAP – Rounds and Reps)
“Criss Cross”
AMRAP 15:
30 singles Unders
15 Power Cleans choose weight
30 singles Unders
15 ab mat sit ups
“Criss Cross”
V3 CrossFit – CrossFit
1: Warm-up (No Measure)
Running around track of cones in center of room, alternating between :20 seconds of a light jog and active stretching.
Active Stretching
Quad Stretch
Knee to Chest
Solider Kicks
Walking Spidermans
Walking Samson
Air Squats
Walkouts
Sit-ups
Broad Jumps
Bunny Hops
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
2: Back Squat 11 min Emon
min
1 . 5@60%
2. 3@65%
3. 1@70%
4. Rest
5. 5@65%
6. 3@70%
7. 1@78%
8. Rest
9. 5@70%
10.3@78%
11. 1@90%
3: “Criss Cross” (AMRAP – Rounds and Reps)
“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
“Gut check”
V3 CrossFit – CrossFit LITE
1: Warm-up (No Measure)
:30 Seconds
Jumping Jacks
Active Samson
Walkouts
Air Squats
Active Spidermans
Side Lunges
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
2: Metcon (Time)
21-15-9-3
Thrusters
burpees
sit ups
“Hopped Up”
V3 CrossFit – CrossFit
1: Warm-up (No Measure)
:30 Seconds
Jumping Jacks
Active Samson
Walkouts
Air Squats
Active Spidermans
Side Lunges
Push-up to Down Dog
Pigeon Pose – 1:00 Each Side
Overhead Stretch on Wall – :30 Seconds
2xBanded Walks x10
forward
backwards
side to side
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
2: 7 min EMON/90 sec rounds (7×5)
5 rep thruster /build to heavy
3: Metcon (AMRAP – Reps)
“Hopped Up”
AMRAP 7:
3 Thrusters (95/65)
3 Lateral Burpees
6 Thrusters (95/65)
6 Lateral Burpees
9 Thrusters (95/65)
9 Lateral Burpees
Add 3 Repetitions per round.
“Melanie’s Massacre”
V3 CrossFit – CrossFit
1: Warm-up (No Measure)
:30 Seconds
Rotating with a partner through couplets
Slow Row
Slow Shuttle Run
Medium Row
Medium Shuttle Run
Faster Row
Faster Shuttle Run
:30 Seconds
Individually
Active Spidermans
Air Squats
Walkouts
Active Samson
Push-up to Down Dog
2: Metcon (Time)
3 rounds for time
10 GTO (95/65)
4 x50 m sprints
5 min rest
21-15-9
Thruster (95/650
HSPU
WB (20/14)
5 min rest
For time
800 m run
40 cal row
20 burpees over the rower or bar
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