Warm-up: Coach’s Choice
Strength/Skill: Ring Muscle Up Progressions
WOD: 16 Minute EMOTM
Even: 100 Meter Sprint
Odd: 2 Ring Muscle Ups
Stimulus/Focus: This WOD is meant to give you time to practice a more advanced CrossFit gymnastics skill. Find a progression that challenges you. Run fast. Practicing the skill while taxed cardiovascularly will make it harder and force you to rely on form and technique.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 5)Use 85% for all sets.
Lift on a 3-minute clock.
WOD: 25 Minute AMRAP
5 Handstand Push Ups
10 Toes to Bar
15 Deadlifts (135/95)
Teen/Masters RX: 95/65
Stimulus/Focus: Classic push/pull CrossFit workout. If you are proficient at each of these movements, practice stringing them together, even if you have to rest a little more between sets. Twenty-five minutes is a long time domain. You’ll appreciate the rest. If unbroken is not in your lane, string together larger sets than you typically would for this workout.
Cool Down: Tabata Side Planks
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (8 x 4 ) Use 80% for all sets.
Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
100 Floor Press (95/65)
75 Sit Ups
50 Pull Ups
Teen/Master RX: 65/45
Stimulus/Focus: This one is just a grind. Break your work into manageable sets and aim for short rest times.
Cool Down: 4 Rounds
10 Supermans (2-second hold)
5 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Snatch (2 x 2 x 2 x 2 x 2 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (20 Minute Cap)
5 Snatch (115/75)
100 Meter Farmer’s Carry (50/35 x 2)
10 Seated Knees to Elbow
Teen/Master’s RX: 75/55; 35/20
Stimulus/Focus: This workout will be hard on the forearms. You may want to do the snatch in singles to save them a little bit. Try to carry the DBs all the way to the turn around point before putting them down to rest.
Cool Down: 3 Rounds
5 Calories on the Bike
10 Supermans (2-second hold)
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (Tabata Holds)
1st Round of Tabata @ 60%
2nd Round of Tabata @ 65%
3rd Round of Tabata @ 70%
4th Round of Tabata @ 75%
*8 Rounds of 20 Second Holds at Each Weight.
*1 Minute between Rounds to Change Weight
*19 Total Minutes
*Score is heaviest bar used to complete a round
WOD: 12 Minute AMRAP
10 Pull UPs
10 Box Jumps (24/20)
10 Deadlifts (225/155)
Teen/Master’s RX: 155/105
Stimulus/Focus: This WOD is a great CrossFit test of fitness. It has bodyweight, cardio, and weightlifting movements. The rep scheme is low, so you can keep moving at a good pace. Aim for at least 6 rounds.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Turkish Get Up
(10 Minutes to Work the Skill) Use the time to get AHAP using a barbell and weights.
WOD: 20 Minute EMOTM
Even: 2 Turkish Get Ups @ 80%
Odd: ME Ab Mat Sit Ups
Stimulus/Focus: This workout will be very taxing on the midline. Make each TGU perfect. Push hard for the entire minute on sit ups each round.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 4)
Use 85% for all sets. Lift on a 3-minute clock.
WOD: For Time (25 Minute Cap)
10 Front Squats (75/55)
10 Bar Hops
100 Meter Run
20/20/200 Meter Run
30/30/300 Meter Run
40/40/400 Meter Run
50/50/500 Meter Run
Teen/Master’s RX: 55/35Stimulus/Focus: This WOD should be light and fast, but cardiovascularly taxing. Aim to do squats and bar hops in larger sets.
Cool Down: 4 Rounds
10 GHDs Sit Ups
10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Review the Day’s Movements
WOD: All lifts will happen on a two-minute clock.
Shoulder Press (5 x 5 x 5 x 5 x 5 )Start at 70% of your 1 RM and get AHAP.
Push Press (3 x 3 x 3 x 3 x 3)Start at heaviest shoulder press weight and get AHAP.
Push Jerk (2 x 2 x 2 x 2 x 2)Start at heaviest push press weight and get AHAP
Split Jerk (1 x 1 x 1 x 1 x 1)Start at heaviest push jerk weight and get AHAP.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT (20 Minutes)
21 Overhead Squats (95/65)
42 Double Unders
21 Toes to Bar
Stimulus/Focus: Shoulder and lung crusher. Break work into moderate sets–no more than 3 sets per movement.
Cool Down: 5 Minutes of Shoulder Mobility/Stretching
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 10)
Use 70% for all reps. Lift on a 3-minute clock.
WOD: 10 RFT (20 Minute Cap)
10 Floor Press (95/65)
10 Burpees over the Bar
Stimulus/Focus: Light and fast. Find a motor and keep moving! Do all work unbroken.
Cool Down: 500 Meter Row
