Warm-up: Coach’s Choice
Strength/Skill: Floor Press (10 Minutes to Find Heavy for the Day)
WOD: 20 Minute EMOTM
Even: Max Effort Floor Press (60% from Today)
Odd: 1 Minute Plank Hold (On Hands or Forearms–Not Side Planks)
*Must hold the plank for the entire minute to RX the workout.
Stimulus/Focus: This workout will test your midline strength. Get as many floor press as you can in each minute, but be in the plank when the clock beeps each round.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: For Time (No Cap)
Bike 1.5 Miles
75 Kettlebell Swings (1.5/1)(1/25#)
Row 1000 Meters
60 Wall Balls (20/14)(14/10)
Run 800 Meters
45 Pull Ups
Stimulus/Focus: Try to push hard on the bike, row, and run. Do large sets of work on the movements if possible. Take short breaks.
Cool Down: 50 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: The CrossFit Total
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Stimulus: Spend 15 minutes finding a 1 RM in each of these three lifts.
Cool Down: 400 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:
WOD:
Cool Down: Athletes Choice
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Recover
WOD: Team WOD for Reps
Partner 1: Row for Calories
Partner 2: Plank Hold (forearms or hands-no side)
Partner 3: 25 Ab Mat Sit Ups
*Sit ups are the pace setter.
*Score is the total number of calories and ab mat sit ups, but neither of those can happen if the other partner isn’t in the plank. Rotate sit ups to row, row to plank, plank to sit ups.
Stimulus/Focus: Active recovery. Have fun with friends!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 3)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 5 Minute GAFAP
1 Push Press (75/55)(55/35)
1 Strict Push Up
2/2, 3/3, 4/4 . . .
Rest 1 Minute Before Next GAFAP
5 Minute GAFAP
1 Push Press (75/55)(55/35)
2 Step Lunges
2/4 3/6, 4/8 . . .
Rest 1 Minute Before the Next GAFAP
5 Minute GAFAP
1 Push Press (75/55)(55/35)
1 Burpee
2/2, 3/3, 4/4 . . .
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2)
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
27-21-15
Back Squat (115/75)(75/55)
Handstand Push Ups
RX+: (165/115)(115/75); strict HSPUs
Stimulus/Focus: A squat and a press–well a few of them. 🙂 Try to do large chunks of work. Take short work.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (15 Minutes to Find Your 1 RM)
WOD: 20 Minute EMOTM
Even: 1 Power Clean at 90% of 1 RM
Odd: ME Wall Balls (20/14)(14/10)
Stimulus/Focus: In order to RX this workout you have to get a successful power clean at 90% in each even round and do at least one wall ball at the prescribed standards. The only reps that count in your score are your total wall ball reps.
Cool Down: Tabata Ab Mat Partner Wall Ball Passes
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!
