Warm-up: Coach’s Choice
Strength/Skill: Ring Work: 10 Minutes to Work the Muscle Up Skill
WOD: 30 Minute AMRAP
10 Push Ups
20 Ab Mat Sit Ups
30 Double Unders
1 Ring Muscle Ups
Stimulus/Focus: Focus on perfect reps for the basic movements and find challenging scales for the double unders and ring muscle ups. Aim for 8 rounds.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Back Squat
10 x 10
Stimulus/Focus: Complete the 10 x 10 at your current bodyweight. Lift on a 3-minute clock.
WOD: CrossFit Games Open 12.1
7-Minute AMRAP of: Burpees to a 6″ target
Stimulus/Focus: Try to just keep moving the whole 7 minutes!
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: 3-Position Power Clean
1 x 1
High Hang Power Clean
Hang Power Clean
Power Clean
Stimulus/Focus: Spend 10 minutes finding a one rep max on the 3-position power clean.
Metcon: 10 Minute EMOM
1 – 3 Position Power Clean at 90%
Stimulus/Focus: Complete one complex EMOM at 90% of your heaviest from today. You can re-attempt within the minute if you miss. You can only click RX if you complete all 10 rounds at 90%.
WOD: Opposing Ladder for Time (12 Minute Time Cap)
10-1 Power Clean (135/95)(95/65)
1-10 Pull Ups
*RX+: (185/135)(135/95) & Chest to Bars
Stimulus/Focus: Complete the power cleans in quick singles to save your grip for the pull ups. Try to complete the pull ups unbroken or in no more than two sets.
Cool Down: 3 Rounds
5 Ring Dips
20 Russian Twists
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press
10 x 10 x 10 x 10 x 10
Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock.
WOD: Burden Carry
For Time: 600 Meter Kettlebell Farmer Carry (2/1.5)(1.5/1)( 2 Kettlebells)
5 Burpees every time the kettlebells are placed on the ground.
Stimulus/Focus: This workout represents the approximate distance that Jesus carried the cross to his crucifixion. The weight represents the weight of the cross. The burpees represent the suffering endured during the walk.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
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: Sumo Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
21-15-9
Dumbbell Box Step Overs (50/35)(35/20)
Chest to Bar Pull Ups
Stimulus/Focus: All athletes step on a 20″ box and hold two dumbbells (in the hang position). The workout should be challenging in weight and movement.
Cool Down: ROMWOD
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: 3 RFT (18 Minute Time Cap)
15 Shoulder to Overhead (135/95)(95/65)
30 Burpee Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
Stimulus/Focus: Complete the S2O in 2-3 sets each and find a steady pace on the burpee box jump overs.
Cool Down: 3 Rounds
20 Flutter Kicks
20 Bicycle Crunches
Warm-Up: Coach’s Choice
Strength/Skill: Rope Climbs: Spend 10 minutes working the skill.
WOD: White
5 Rounds For Time
3 Rope Climbs (15 ft)
10 Toes-to-Bars
21 Overhead Walking Lunges (45/35 lb plate)
400 meter Run
In honor of U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, died on October 22, 2011
Stimulus/Focus: Hero WOD time! Females use a 25# plate. Masters are 25/15. Have fun with this one! No time cap, but aim for less than 30 minutes.
Cool Down: Athletes Choice
Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (18 Minute Time Cap)
Complete one max set of unbroken strict pull ups
Then, Three Rounds:
500/400 Meter Row
40 Ab Mat Sit Ups
30 Atlernating Dumbbell Snatch (50/35)(35/20)
Then, complete one max set of unbroken strict pull ups
Stimulus/Focus: Rest as needed before starting your final set of pull ups, but keep in mind the 18 minute time cap. Your score will be your time from the first pull up to the last pull up and your total number of pull ups combined.
Cool Down: 3 Rounds
10 Superman Holds (2 Second Hold)
20 Jump Lunges
Warm-Up: Coach’s Choice
Strength/Skill: Snatch
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. These are not touch and go reps. They are a series of quick singles. Lift on a 2-minute clock.
WOD: For Time (20 Minute Time Cap)
10 Wall Balls
10 Snatches
20 Wall Balls
20 Handstand Push Ups
30 Wall Balls
30 Burpees
40 Wall Balls
40 Deadlifts
RX: (155/105)(105/70) Barbell; Wall Balls (20/14)(14/10)
Stimulus/Focus: Try to complete big chunks of work for each movement. Take short breaks when needed. The snatch should be heavy. The deadlift light.
Cool Down: 3 Rounds
5 Toes to Ring
5 Ring Pull Ups
