“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

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“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

Snurpees

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Easy row

Active Spidermans

:45 Seconds

Medium row

Active Samson

:30 Seconds

Faster row

Air Squats

Dumbbell Warmup

Completed with light dumbbells

5 Stiff-Legged Deadlifts

5 Front Squats

5 Strict Presses

5 Reverse Lunges (each leg)

5 Strict Presses

5 Front Squats

5 Stiff-Legged Deadlifts

2: Metcon (Time)

10 down to 1

burpee box jump overs

10 db snatchs (53-35) each rnd alt hand

“Gut Check”

V3 CrossFit – CrossFit LITE

1: Warm-up (No Measure)

Barbell Warmup + Active Stretching

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

2: Metcon (Time)

21 -15-9 -3

cal row

burpees

ab mat sit ups

“Annie Got Wrecked”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

:30 sec singles

Side Lunge

Cradle Stretch

Walking Samson

:30 sec singles

Walkouts

Toe Walk

Heel Walk

:30 sec singles

3 Air Squats + Broad Jump

High Knees

Butt Kickers

:30 sec singles

Ankle Stretch – :30 Seconds Each Side

Couch Stretch – :30 Seconds Each Side

2: Metcon (Time)

“Annie Got Wrecked”

100 Double Unders, 50 AbMat Sit-ups, 200m Run

80 Double Unders, 40 AbMat Sit-ups, 200m Run

60 Double Unders, 30 AbMat Sit-ups, 200m Run

40 Double Unders, 20 AbMat Sit-ups, 200m Run

20 Double Unders, 10 AbMat Sit-ups, 200m Run

Runs completed with sandbag (50/35)

Choosing a variation on the rope that athletes can find a consistent rhythm with. Each 200 Meter Run will be completed with a Wreckbag. If gym is not equipped with a wreckbag, substitute a weighted run or carry of any kind. If unable to run, complete one of the following:

100 Meter Weighted Walk

“Slot Machine”

V3 CrossFit – CrossFit

1: Warm-up (No Measure)

Barbell Warmup + Active Stretching

:30 Seconds Jumping Jacks

10 Good Mornings

10 Back Squats

:30 Seconds Push-ups to Down Dog

10 Elbow Rotations

10 Strict Press

:30 Seconds Active Spidermans

10 Stiff-Legged Deadlifts

10 Front Squats

:30 Seconds Active Samson

10 Deadlifts

10 Push-ups

Couch Stretch – :30 Seconds Each Leg

Chest Stretch – :30 Seconds Each Side

Athletes will lay on their chest with arms out in a “T”. Bring the left arm next to the left shoulder and swing the left leg over the right leg, feeling a stretch in the right pec. Hold for one minute on this side, focusing on breathing,

2: Metcon (3 Rounds for reps)

“Slot Machine”

Teams of 3

AMRAP 7:

50 Back Squats (135/95)

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/115)

rest 3 minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)