Warm up: Coach’s Choice
Strength/Skill: Rope Climb Skill Work: Find your progression and spend 10 minutes working the skill. Choose a number of reps (or rep) and complete it every minute on the minute for 10 minutes.
WOD: 30 Minute AMRAP
500/450m Row
30 Walking Lunges
400 Meter Run
30 Ab Mat Sit Ups
Stimulus/Focus: This is just a long cardio session. Find a pace and keep moving.
Cool Down: Tabata Supermans (2-Second Hold)
Warm up: Coach’s Choice
Strength/Skill: Deadlift
4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Four Rounds (4 Minutes Work/2 Minutes Rest)
AMRAP
50 Double Unders
20 Kettlebell Swings (1.5/1)(1/25#)
Max Toes to Bar in Remaining Time
Stimulus/Focus: Try to go unbroken on your buy-in reps so you can get to the reps that count-toes to bar. If you can’t go unbroken, complete the reps in two sets. You’ll have a separate score for each round. Toes to bar are the only reps that count in your score.
Cool Down: Alternating Tabata
Wall Angels
Achilles Stretches
Warm up: Coach’s Choice
Strength/Skill: Push Jerk
15 x 1
Stimulus/Focus: Complete one pause jerk (2-seconds in the receiving position-legs bent/barbell locked out overhead) every 45 seconds. Use 75% for all lifts.
WOD: 12 Minute AMRAP
4 – 8 – 12 – …
Hang Power Cleans
Shoulder to Overhead
Alternating Back Rack Lunges
*Add 4 reps to each movement each round.
*RX: (95/65)(65/45)
Stimulus/Focus: This is a tough workout on your grip. Take short breaks when needed and work on efficient transitions.
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: Thruster
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 14 Minute AMRAP
7 Burpee Box Jump Overs (24/20)
14 Ground to Overhead (45/25)
Stimulus/Focus: Find a steady pace on the burpees. Go unbroken on the G20.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm up: Coach’s Choice
Strength/Skill: Handstand Skill Work: Spend 10 minutes getting inverted!
WOD: 10 RFT (30 Minute Cap)
10/7 Calorie Row
10 Handstand Push Ups
10 Pull Ups
RX+: Strict HSPUs and Strict Pull Ups
Stimulus/Focus: A little push, pull workout. Try to keep your work unbroken or in two sets. Choose scales that challenge you.
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Snatch
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP.
Strength Metcon: 5 Rounds for Reps
1 Minute Max Effort Snatches (90%)
1 Minute Rest
*Decrease weight each round (80%, 70%, 60%, 50%)
Stimulus/Focus: Complete as many reps as possible each minute. You’ll have one minute between rounds to change weight and rest. Your score will be your total rep count.
WOD: 4 RFT (16 Minute Cap)
75 Double Unders
15 Push Ups
5 Snatches (115/75)(75/55)
Stimulus/Focus: This is a classic CrossFit workout-cardio, gymnastics, and weightlifting. Break work as needed, but keep the breaks short. The weight should be on the heavier side. Focus on good movement with your push ups.
Cool Down: 3 Rounds
20 Second Achilles Stretch (each side)
5 Slow Wall Angels
Warm up: Coach’s Choice
Strength/Skill: Deadlift
5 x 4 x 3 x 2 x 1 x 2 x 3 x 4 x 5
Stimulus/Focus: Start at 70%. Build weight until you get to the heavy single and then begin decreasing weight again. You will enter your total weight lifted. A set must be successful on the first attempt or you cannot count it. The reps must be touch and go.
WOD: 18 Minute GAFAP
Shuttle Runs
Alternating Lunges
Ab Mat Sit Ups
*Shuttle Runs & Ab Mat Sit Ups Increase by 1 Rep Each Round
*Alternating Lunges Increase by 2 Reps (1 Per Side) Each Round
Stimulus/Focus: Eighteen minutes is long time domain. Find a steady pace and just keep moving. Your score will be your total rep count.
Cool Down: Tabata Side Planks
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 4 Rounds (3 Minutes Work/1 Minute Rest)
5 Clean and Jerks (115/75)
10 Ring Dips
Stimulus/Focus: This weight should be very light and allow you to cycle the bar quickly. Try to go unbroken on the 5 reps. Aim for 2-3 rounds per AMRAP.
Cool Down: Tabata L-Hangs
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!
