Warm-up:
Coach’s Choice
Strength/Skill:
Front Squat (Time to Work the Skill)
*Uneven front squats
WOD:
For Time
60 Front Squats (65/45)
30 Pull Ups
40 Front Squats (65/45)
20 Chest to Bar Pull Ups
20 Front Squats (65/45)
10 Bar Muscle Ups
Mobility:
Shoulders
Buy Out:
25 Weighted (20/14) GHD Sit Ups
25 GHD Extensions
Warm-up:
Coach’s Choice
Strength/Skill:
Push Press (5 x 2)
Use 90% for all sets
WOD:
14 Minute AMRAP
5 Push Press (115/75)
10 Ab Mat Sit Ups with Slam Ball (30/20)
15 Slam Balls (30/20)
Mobility:
Shoulders
Buy Out:
Tabata Mountain Climbers
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (6 x 3)
*Use 70% of your 1 RM.
WOD:
Tabata Barbell
Deadlifts (185/135)
Hang Power Cleans (135/95)
Front Squats (95/65)
Push Press (65/45)
*8 rounds of 20 seconds work/10 seconds rest for a total of 4 minutes at each movement
*1 minute break between movements to change weight
Mobility:
Athlete’s Choice
Buy Out:
Tabata Ab Mat Sit Ups
Warm-up:
Coach’s Choice
Strength/Skill:
Split Jerk (20 minutes to find your 1 RM)
WOD:
10 Minute AMRAP
6 Split Jerk (115/75)
18 Double Unders
Mobility:
Shoulders
Buy Out:
Tabata Handstand Holds
Warm-up:
Coach’s Choice
Strength/Skill:
Floor Press (6 x 2 )
*Start at 75% of your 1 RM.
WOD:
21-15-9
Floor Press (115/75)
HRPUs
*RX+: 155/105 and HSPUs
Mobility:
Shoulders
Buy Out:
2 Rounds
20 GHD Sit Ups
20 GHD Extensions
20 Calorie Row
Warm-up:
Coach’s Choice
Strength/Skill:
Bar and Box Work
WOD:
20 Minute EMOTM
Odd: 5 K2E
Even: 5 Box Jumps (challenging height)
RX+: 10 reps each minute
Mobility:
Shoulders
Buy Out:
Tabata Supermans
Warm-up:
Coach’s Choice
Strength/Skill:
Thruster (20 Minutes to Find your 1 RM)
WOD:
12 Minute GAFAP
3 Dumbbell Thrusters (50/35)
3 Pull Ups
6/6, 9/9, 12/12, etc.
Then . . .
Run 1 Mile for Time
Mobility:
Shoulders
Buy Out:
3 Rounds
15 GHD Sit Ups
15 GHD Extensions
15 Double Unders
Warm-up:
Coach’s Choice
Strength/Skill:
Deadlift (2 x 2 x 2 x 2 x 2 x 2 )
*Start at 70% of your 1 RM
WOD:
For Time
800 Meter Run
50 Deadlifts (135/95)
800 Meter Run
50 Floor Press (135/95)
800 Meter Run
Mobility:
Hamstrings
Buy Out:
3 Rounds
5 Over the Bar Burpees
5 Barbell Rollouts
Warm-up:
Coach’s Choice
Strength/Skill:
Snatch (1 x 1 x 1 x 1 x 1 x 1 x 1)
*Start at 70% of your 1 RM
WOD:
21-15-9
Snatch (75/55)
42-30-18
Bar Hops
(21/42, 15/30, 9/18)
Mobility:
Shoulders
Buy Out:
100 Double Unders
Warm-up:
Coach’s Choice
Strength/Skill:
Get ready for total movements!
WOD:
The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Mobility:
Athlete’s Choice
Buy Out:
Athlete’s Choice
