Warm-up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% of your 1 RM and get AHAP. Lift on a 2-minute clock. Add result
WOD: 5 RFT (12 Minute Time Cap)
10 Floor Press (115/75)
20 Wall Balls (20/14)(14/10)
30 Double Unders
Stimulus/Focus: Treat each round like a sprint. Aim to do all work unbroken. Add result
Cool Down: 3 Rounds
100 Meter Run with Wall Ball
15 Ab Mat Wall Ball Sit Ups
Warm Up: Coach’s Choice
Strength/Skill: Front Squat
5 x 2
Stimulus/Focus: Use 85% of your 1 RM for all sets. Lift on a 2-minute clock. Add result
WOD: T.U.P.
15-12-9-6-3 Reps For Time
Power Cleans (135/95 lb)
Pull-Ups
Front Squats (135/95 lb)
Pull-Ups
In honor of, U.S. Army Staff Sgt. Michael H. Simpson, of San Antonio, Texas, died May 1, 2013
Stimulus/Focus: Have fun with this hero WOD. Complete the power cleans in fast singles, the pull ups in no more than 2 sets each round, and the front squats unbroken. Aim for less than 22 minutes.
*Masters RX: 95/65
Cool Down: Athlete’s Choice
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
WOD: 20 Minute Team WOD
4 Athletes
25′ Handstand Walk (Pace Setter)
Air Squats
Ring Rows
Ab Mat Sit Ups
*The handstand walk is the pace setter. Accumulate as many reps as possible at the other stations. If you cannot handstand walk, complete 50′ bear crawl or 2 around the worlds. Rotate from HS walk to air squats to ring rows to ab mat sit ups. Your score is the total number of reps your team accumulates. The handstand walk counts as 1 rep per 5 feet.
Stimulus/Focus: Time to practice handstand walking! Have fun with a team!
Cool Down: Team Choice–Team Buy Out
Warm-up: Coach’s Choice
Strength/Skill: Push 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: 10 RFT For Time (25 Minute Time Cap)
100 Meter Run
10 Push Press (95/65)(65/45)
10 Box Jump Overs (24/20)*Masters may step up. Everyone must step down.
Stimulus/Focus: Find a steady pace and keep moving. Try to complete the push press unbroken.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Clean
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Reps must be touch and go. Lift on a 2-minute clock.
WOD: 3-Part AMRAP
4-Minute AMRAP
5 Cleans (115/75)(75/55)
5 Burpees
Rest 1 Minute
4-Minute AMRAP
5 Cleans (115/75)(75/55)
5 Chest to Bar
Rest 1 Minute
4-Minute AMRAP
5 Cleans (115/75)(75/55)
5 Toes to Bar
Stimulus/Focus: Aim for 4 rounds in each AMRAP.
Cool Down: 2 Rounds
20 Bar Hops
10 V-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!
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% of your 1 RM. Get AHAP. Lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
21-15-9 Power Snatch (75/55)(55/35)
Overhead Step Lunges (75/55)(55/35)
RX+: (125/85)(85/60)
Stimulus/Focus: Try to complete each round in: 3 sets for 21, 2 sets for 15 and unbroken for the 9.
Cool Down: 3 Rounds
5 Calorie Bike
10 V-Ups
Warm-up: Coach’s Choice
Strength/Skill: Back Squat
5 x 3
Stimulus/Focus: Strive to complete each set at 80%. Lift on a 3-minute clock.
WOD: 4 RFT (10 Minute Time Cap)
10 Deficit Burpees (45/25)
10 Knees to Elbow
Stimulus/Focus: Treat this as a sprint. See if you can set a fast pace on the burpees and complete the K2E in no more than 2 sets.
Cool Down: 4 Rounds
10 Superman Holds
20 Russian Twists
Warm-Up: Coach’s Choice
Strength/Skill: Ring Work: Spend 15 minutes working the ring muscle up.
WOD: CrossFit Games Open 15.3
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
*Masters: 14/10
Stimulus/Focus: This is a past open WOD. Choose a muscle up progression that challenges you.
Cool Down: 400 Meter Run with Wall Ball
