Warm up: Coach’s Choice
Strength/Skill: Floor Press
10 x 2
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
21-18-15-12-9
Dumbbell Floor Press (50/35)(35/20)
Hand Release Push Ups
Stimulus/Focus: This will be extremely taxing on the chest, triceps, and shoulders. Complete work in small sets to avoid muscular failure. The weight should be heavy.
Cool Down: 3 Rounds
100 Meter Row
5 Chest to Bar Pull Ups
Warm up: Coach’s Choice
Strength/Skill: Split Jerk
1 x 1
Stimulus/Focus: Spend 15 minutes finding a heavy single.
Metcon: 10 Minute EMOM
1 Split Jerk (90% from today’s heaviest)
Stimulus/Focus: This EMOM forces you to lift heavy quickly. If you miss a lift you can reattempt it within the minute. You can only click RX if you use a true 90% and make all 10 lifts.
WOD: 15 Minute AMRAP
100 Meter Run
10 Ground to Overhead (45/25)(25/15)
10 Weighted Ab Mat Sit Ups (45/25)(25/15)
Stimulus/Focus: Push hard on the run. Go unbroken on the movements. Aim for 10 rounds. You can finish the run if you get out the door before time is called. It will count as 1 rep.
Cool Down: Tabata Standing Oblique Twists (45/25)(25/15)
Warm up: Coach’s Choice
Strength/Skill: Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (20 Minute Time Cap)
200 Meter Farmer’s Carry
20 Kettlebell Hang Snatches
*10 Left/10 Right
10 Goblet Lunges
*One kettlebell for all movements: (1.5/1)(1/25#)
Stimulus/Focus: This will be a grind. Just keep moving. Take shorts breaks when needed.
Cool Down: 3 Rounds
10 V-Ups
20 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: Handstand Skill Work: Spend 10 minutes working the skill.
WOD: Walking Cindy-20 Minute AMRAP
5 Pull Ups
10 Strict Push Ups
15 Air Squats
25′ Handstand Walk
Stimulus/Focus: This is Cindy with a twist! Complete a round of Cindy and follow it with 25′ of handstandwalking! Aim for 12 rounds.
Cool Down: 400 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (25 Minute Time Cap)
21-18-15-12-9-6-3
Row Calories
Box Step Ups (24/20)*Masters may step up. Everyone must step down.
Double Unders
Deadlifts (135/95)(95/65)
Stimulus/Focus: Pull hard on the rower, complete the deadlifts unbroken or in quick singles, and go unbroken on the double unders and step ups.
Cool Down: 3 Rounds
5 Barbell Rollouts
20 Mountain Climbers
Warm up: Coach’s Choice
Strength/Skill: Review clean and jerks-all styles
WOD: For Time (15 Minute Time Cap)
10 shuttle runs
15 clean and jerks
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
*One shuttle run is 25 feet down and 25
feet back.
*RX: (135/95)(95/65)
Stimulus/Focus: This is one of the CrossFit Service Cup workouts. It combines speed and strength. Push hard on the shuttle runs and complete the clean and jerks in quick singles or big sets of touch and go reps. The weight is moderate.
3 Minute Time Cap: Clean and Jerk
1 x 1
Stimulus/Focus: At the 15 minute time cap, establish a 1 RM clean and jerk in 3 minutes. You can use any style clean and any style jerk. Add result
Cool Down: 3 Rounds
5 Strict Push Ups
10 Air Squats
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (12 Minute Time Cap)
5 Wall Walks
10 Overhead Squats (95/65)(65/45)
15 Toes to Bar
Stimulus/Focus: Find a steady pace on the wall walks, go unbroken on the OHS, complete the T2B in 2-3 sets.
Cool Down: 3 Rounds
15 GHD Extensions
100 Meter Run
Warm up: Coach’s Choice
Strength/Skill: Power Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
21-15-9
Power Cleans
Ring Dips
*Weight increases each round.
*Round 1: (95/65)(65/45)
*Round 2: (115/75)(75/55)
*Round 3: (135/95)(95/65)
RX+: High Ring Dips (Must Complete a Muscle Up Before Starting Dips Each Set)
Stimulus/Focus: This workout should be challenging in weight and movement. Choose scales that challenge you.
Cool Down: 3 Rounds
20 Bar Hops
5 Strict Pull Ups
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!
