Warm up: Coach’s Choice
Strength/Skill: Push Jerk
5 x 3
Stimulus/Focus: Use 80% or all sets. Lift on a 2-minute clock.
WOD: 10 Rounds for Time (15 Minute Cap)
8/6 Calorie Bike (Alternate Assault/Erg)
6 Dumbbell Push Jerk (50/35)(35/20)
6 Toes to Bar
Stimulus/Focus: The short rep scheme should allow you to find a good pace and keep moving. Strive to do all reps unbroken.
Cool Down: 3 Rounds
10 V-Ups
20 Mountain Climbers
Warm up: Coach’s Choice
Strength/Skill: Ring Work: 15 Minutes to work skills on the high rings.
WOD: 12 Minute GAFAP
1 – 2 – 3 – …
Muscle Ups
Squat Cleans (135/95)(95/65)
RX+: Strict RMUs and (185/125)(125/85)
Stimulus/Focus: This will be a slow grind. The gymnastics skill should challenge you. The weight should be heavy.
Cool Down: Tabata Handstand Hold
Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (15 Minute Time Cap)
60 Double Unders
20 Alternating Dumbbell Goblet Lunges (50/35)(35/20)
20 Alternating Dumbbell Hang Snatches (50/35)(35/20)
Stimulus/Focus: Push for larger sets of work than normal. Find a weight that allows you to complete the dumbbell reps in no more than two sets.
Cool Down: 3 Rounds
100m Farmers Carry
100m Run
Warm up: Coach’s Choice
Strength/Skill: Floor Press
6 x 4
Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock.
WOD: 8 Rounds (3 Minutes Work/1 Minute Rest):
A) AMRAP
400m Run
Max Wallballs in Remaining Time (20/14)(14/10)
B) AMRAP
500m Row
Max Burpees in Remaining Time
Stimulus/Focus: Push as hard as you can on the run and row to give yourself as much time on the wall balls and burpees as possible. You will have one minute to rest between each round. You will have 8 separate scores.
Cool Down: Tabata Hollow Rock to Superman
Warm up: Coach’s Choice
Strength/Skill: Back Squat
10 x 3
Stimulus/Focus: Use 80% for all ten sets. Lift on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
50 Pull Ups
100 Ab Mat Sit Ups
50 Strict Push Ups
100 Air squats
Stimulus/Focus: These are basic movements. Focus on doing them well. Choose scales that allow you to keep moving.
Cool Down: 4 Rounds
25 GHD Extensions
100 Meter Run
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: Get Ready for 25.3!
WOD: CrossFit Games Open 25.3 RX’d: (Ages 16-54)
For time:
5 wall walks
50-calorie row
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
50-calorie row
Time Cap: 20 Minutes*
F: 155-lb (70-kg) deadlift, 85-lb (38-kg) clean, 65-lb (29-kg) snatch
M: 225-lb (102-kg) deadlift, 135-lb (61-kg) clean, 95-lb (43-kg) snatch
*Rep count should be recorded in the comment box
Cool Down: Join us for the social after the 1730 class finishes 25.3!
Warm up: Coach’s Choice
Strength/Skill: Deadlift
4 x 4 x 4 x 4
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (15 Minute Cap)
20 Toes to Bar
400 Meter Run
Stimulus/Focus: Push hard on the run and try to keep your toes to bar in bigger sets than normal.
Cool Down: ROMWOD
Warm up: Coach’s Choice
Strength/Skill: Handstand Skill Work: Spend 15 minutes getting inverted.
WOD: 3 RFT (9 Minute Time Cap)
30 Russian Kettlebell Swings (1.5/1)(1/25#)
15 Handstand Push-Ups
*Masters: Seated DB Presses (20/15)
RX+: (2/1.5)(1.5) and strict HSPUs
Stimulus/Focus: Strive to find scales that allow you to complete your work in two sets or unbroken.
Cool Down: 3 Rounds
10 Kettlebell Goblet Lunges
10 Ring Rows
Warm up: Coach’s Choice
Strength/Skill: Front Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
5 Pull-Ups
25 Double-Unders
5 Front Squats (135/95)(95/65)
25 Double-Unders
RX+: chest to bar pull ups, (185/135)(135/95)
Stimulus/Focus: This short rep scheme should allow you to keep moving at a good pace. Aim for 6 rounds.
Cool Down: Tabata Plank Hold
