Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (15 Minute Cap)
10 Power Snatch (95/65)(65/45)
20 Wall Balls (20/14)(14/10)
30 Double Unders
Stimulus/Focus: Complete each movement in no more than 2 sets.
Cool Down: 400 Meter Run with Wall Ball
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
1 x 1
Stimulus/Focus: Spend 20 minutes getting AHAP for 1 rep.
WOD: 20 Minute GAFAP
1 Dumbbell Floor Press (50/35)(35/20)
1 Box Jump (24/20)
*Masters may step up. Everyone must step down.
*Add 1 rep to each movement each round.
Stimulus/Focus: Find a steady pace and just keep going!
Cool Down: 3 Rounds
100 Meter Farmers Carry
5 Dumbbell Front Squats
Warm-Up: Coach’s Choice
Strength/Skill: Thruster
6 x 5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
21-15-9-9
Thrusters (95/65)(65/45)
Lateral Burpees over the Bar
Stimulus/Focus: This will be taxing on the whole body-including the lungs! Break thrusters in no more 2-3 sets each time. Find a steady p0ace on the burpees.
Cool Down: 3 Rounds
5 Chest to Bar Pull Ups
20 High Crunches
CrossFit Belmont is closed today to host a CrossFit Level 1 course.
Get outside and enjoy the day. Go for a hike, run, play pickle ball, touch grass!
Warm-Up: Coach’s Choice
Strength/Skill: Back Rack Lunge
10 x 10 x 10 x 10 x 10
Stimulus/Focus: Start with the naked barbell and get AHAP. Lift on a 2-minute clock.
WOD: 6 RFT (20 Minute Time Cap)
8 Box Step Overs (50/35)(35/20)
*2 Dumbbells (Held any way)
*20″ Box for Everyone
12 Alternating Snatches (50/35)(35/20)
48 Double Unders
Stimulus/Focus: Try to complete all step overs and snatches unbroken.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (16 Minute Time Cap)
18-15-12-9
Burpee
Pull Up
Handstand Push Up
Stimulus/Focus: Find a steady pace on the burpees and complete the pull ups and handstand push ups in no more than 2 sets each.
Cool Down: 3 Rounds
10 Jump Squats
10 Candlestick Raises
Warm-Up: Coach’s Choice
Strength/Skill: Muscle Up Skill Practice
WOD: 30 Minute Partner AMRAP
10/7 Calorie Bike (Assault/Erg)
10 Slam Balls (30/20)(20/15)
1 Ring Muscle Up
Stimulus/Focus: One partner works, one partner rests. Aim for 15 rounds total.
Cool Down: Partner Slam Ball Run
Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
5 x 2
Stimulus/Focus: Use 85% for all sets. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
20/16 Calorie Row
50′ Famer’s Carry (50/35)
*Use 2 dumbbells.
*Add 1 farmer’s carry each round.
Stimulus/Focus: This will be a grind. Try to relax your grip on the row, because you are going to need it on the carries. Find a steady pace and keep moving.
Cool Down: Tabata Standing Oblique Twists
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
1 x 15
Stimulus/Focus: Spend 15 minutes finding your heaviest set of 15 reps. The gold standard is your bodyweight!
WOD: Nancy
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Stimulus/Focus: Benchmark time! Push hard on the run and complete the OHS unbroken if possible, but in no more than 2 sets if needed.
Cool Down: 5 Minute of Shoulder Mobility
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!
