Warm-Up: Coach’s Choice
Strength/Skill: Handstand Skill Work
WOD: 30 Minute Partner AMRAP-You Go, I Go
Handstand Walk (25′)
10 Wall Balls (20/14)(14/10)
10 Ring Rows
Stimulus/Focus: Have fun with a partner. One person works, one partner rests. Start by the rowers. Complete one length of HSW (or your progression), 10 WBs, and 10 RRs. Then, rest while your partner does the same. Each person’s work is one round. Score is total rounds and reps per team.
Cool Down: Partner Choice
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
400 Meter Run
1000/800 Meter Bike Erg
500/400 Meter Row
25/20 Calorie Assault Bike
Stimulus/Focus: Each movement counts as 1 rep. If time is called while you are in a movement, finish it and count it.
Cool Down: 400 Meter Walk
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
1 x 1
Stimulus/Focus: Spend 15 minutes getting AHAP
WOD: Four 5-Minute Rounds
Max Effort Unbroken Overhead Squats (@70% of Today’s Heavy)
Ab Mats Sit Ups (3x OHS Reps)
Stimulus/Focus: Complete as many overhead squats as possible without putting the bar down. Then, complete 3x that number in ab mat sit ups. Each round will have a total rep count (OHS and Ab Mat Sit Ups). You will have 5 separate scores.
Cool Down: 400 Meter Run
No Open Gym today. We will be closed to host the CrossFit Level 2 seminar. Enjoy your weekend, and get outside to put your fitness to good use!
Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
2 x 2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Add result
WOD: For Time (16 Minute Cap)
21-15-9-15-21
Back Squats (115/75)(75/55)
Toes to Bar
Stimulus/Focus: This is a fun little out and back. Strive to complete your back squats in 2 sets each time and your toes to bar in 3 sets.
Cool Down: 3 Rounds
10 Superman Holds
100 Meter Row
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Ten 3-Minute Rounds
10 Floor Press (95/65)(65/45)
15 Burpees
20 Double Unders
Stimulus/Focus: Complete the work as quickly as possible. You have any time remaining in the 3 minutes to rest. You will have 10 separate scores.
Cool Down: Tabata Russian Twists
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-Up: Coach’s Choice
Strength/Skill: Rig Skill Work: Work strict and kipping movements. Practice pull ups, toes to bar, and bar muscle ups.
WOD: 20 Minute AMRAP
250 Meter Row
10 American Kettlebell Swings (1.5/1)(1/25#)
1 Bar Muscle Up
Stimulus/Focus: This should be a quick moving workout. Aim for 8-10 rounds. Choose a gymnastics scale that challenges you.
Cool Down: Tabata Wall Sits
Warm-Up: Coach’s Choice
Strength/Skill: Back Rack Lunge
1 x 2
Stimulus/Focus: Spend 15 minutes getting as heavy as possible for 2 back rack lunges (1 per side).
Back Rack Lunge: 10 x 2
Stimulus/Focus: Use 80% of your heaviest from today. Complete 1 rep per side EMOM.
WOD: 5 RFT (15 Minute Cap)
10 Back Rack Lunges (95/65)(65/45)
20 Wall Balls (20/14)(14/10)
Stimulus/Focus: Aim to complete all reps unbroken. The weight should be moderate.
Cool Down: 4 Rounds
10 Wall Ball Ab Mat Sit Ups
100 Meter Run with Wall Ball
Warm-Up: Coach’s Choice
Strength/Skill: Push Jerk
2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Three 5-Minute AMRAPs (2 Minutes Rest Between)
5 Minute AMRAP
3 Wall Walks
10 Ab Mat Sit Ups
5 Minute AMRAP
5 Handstand Push Up
*Masters: Seated Dumbbell Presses (20/15)
10 Ab Mat Sit Ups
5 Minute AMRAP
1 Handstand Walk (25′ Out and Back)
10 Ab Mat Sit Ups
Cool Down: Tabata Diagonal Plank Hold
