Warm-up: Coach’s Choice
Strength/Skill: Split Snatch (10 Minutes to Find Heavy for the Day)
WOD: 20 Minute EMOTM
Even: 2 Split Jerks (90%)
Odd: 10 Calories (Row)
Stimulus/Focus: Time to work the heavy split jerk without being rushed. The intent of the row is to make you taxed before lifting heavy. The score for the workout is your weight used, but you can only click RX if you get all 10 calories in each round.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Handstand Work
WOD: For Reps (On a 15 Minute Clock)
3 Rounds (Must Finish Before the 5 Minute Mark)
20 Air Squats
10 Handstand Push Ups
*If you finish in under five minutes, you may go directly into the next portion.
*If you do not finish in under five minutes, bike, row, run or ski until the 15 minute clock is up.
3 Rounds (Must Finish Before the 10 Minute Mark)
10 Air Squats
5 Strict Handstand Push Ups
*If you finish before the 10 minute mark you may go directly into the next portion.
*If you do not finish before the 10 minute mark, bike, row, run or ski until the 15 minute clock is up.
AMRAP Until the 15 Minute Mark
10 Pistols
20′ Handstand Walk
Score is the total number of reps in all three portions. Calories/Meters do not count in your score.
Cool Down: Alternating Tabata Over the Bar Holds
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (4 x 4 )
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 10 Minute GAFAP
1 Deadlift (185/135)
1 Wall Ball (20/14)
2/2, 3/3, 4/4, etc.
Stimulus/Focus: Leg burner. Horrible combo. Deadlifts make your legs feel like they are stuck in concrete when you attempt to do wall balls. Just keep moving. Have fun with this one! 🙂
Cool Down: Tabata Wall Ball Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (10 Minute Cap)
10 Power Snatch (115/75)
20 Toes to Bar
Stimulus/Focus: This WOD will be challenging on your grip strength. It will be smart to break the work into small sets-5 reps at a time. Take very short breaks between each set.
Cool Down: 4 Rounds
10 Air Squats
10 Superman Holds (2 seconds)
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: Partner 5 K Row
*Switch every 500 Meters
*ME Deadlifts Reps (135/95)
Stimulus/Focus: Just a chance to work with a partner. Focus on the row. Pull as hard as you can every time you are on the rower. Breathe when you are finished, but get reps on the barbell as well. Singles for the win may be the way to go on this one.
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (2 x 2 x 2 x 2 x 2)
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 21-15-9 (15 Minute Cap)
Floor Press (185/125)
Cleans (135/95)
Stimulus/Focus: A press, a pull and a squat! All the things! You will have to break these sets into small sets. Take short rests when you do. Make sure to change your weight each time–and put clips on the outside of the plates! The floor press should be heavy and the clean moderate.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Rope Climbs
WOD: For Time (25 Minute Cap)
50-40-30-20-10
Double Unders
25-20-15-10-5
Burpees
5-4-3-2-1
Rope Climbs
Stimulus/Focus: This is a cardio WOD. It will tax your lungs. Find a pace you can maintain and a time you can breathe and just keep moving.
Cool Down: 50 Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Front Squat (20 Minutes to Find Your 1 RM)
WOD: 10 Minute AMRAP
10 Front Squats (95/65)
5 HSPUs
RX+: 135/95; strict
Stimulus/Focus: This WOD is a classic CrossFit WOD-a squat and a press. Challenge yourself to go unbroken in each movement. Aim for 6-8 rounds. If you think you’ll get more than that, go for RX+, but only if you think you can get 6-8 rounds of it. If you are scaling, find a scale that will allow you to go unbroken and keep moving.
Cool Down: Tabata Chin Over the Bar Holds
Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 5 )
Use 85% for all sets. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
21 Push Press (95/65)
21 Pull Ups
15 Push Press (115/75)
15 Chest to Bar
9 Push Press (135/95)
9 Strict Pull Ups
6 Push Press (155/105)
6 Bar Muscle Ups
Stimulus/Focus: This WOD is shoulder intensive. Break as needed to avoid muscular failure. If scaling the weights, choose ones that will allow you to do the work in no more than 2-3 sets each round. If you don’t have pull ups, you will work those each round.
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions
100 Meter Run or 150 Meter Row
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Work!
WOD: Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Cool Down: Row 500 Meters
