Warm up: Coach’s Choice
Strength/Skill: Rope Climb
Spend some time working the skill!
WOD: Partner Chipper for Time (45 Minute Time Cap)
100 Calorie Row
90 Air Squats
80 Burpees
70 Alternating Lunges
60 Toes to Bar
50 Assault Bike Calories
40 Ring Rows
30 Seated Knees to Elbow
20 Ring Dips
10 Rope Climbs
Stimulus/Focus: Split work however you would like. One partner works at a time. Have fun with a friend!
Cool Down: Athlete’s Choice
Warm up: Coach’s Choice
Strength/Skill: Power Snatch
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
80 Double Unders
50 Ab Mat Sit Ups
20 Alternating Dumbbell Power Snatch (50/35)(35/20)
Stimulus/Focus: Aim for 3-5 rounds in this workout.
Cool Down: Tabata Russian Twists
Warm up: Coach’s Choice
Strength/Skill: Floor Press
6 x 6
Stimulus/Focus: Use 80% for all sets. Lift on a three minute clock.
WOD: 10 RFT (15 Minute Cap)
5 Shuttle Runs
10 Strict Push Ups
Stimulus/Focus: Move quickly on your runs. Focus on your form in push ups, but strive to do them unbroken if you can.
Cool Down: 4 Rounds
5 Strict Pull Ups
100 Meter Row
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: 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: 16 Minute EMOM
Minute 1: ME Snatches (115/75)(75/55)
Minute 2: Max Effort Burpees Over the Bar (Lateral)
Stimulus/Focus: Get as many reps in as you can each minute. The only rest time you have is what you give yourself. You will have one total rep count score.
Cool Down: Tabata Bar Hangs
Warm up: Coach’s Choice
Strength/Skill: Ring Work: Spend 10 minutes on the rings.
WOD: 20 Minute AMRAP
400 Meter Run
20 Kettlebell Swings (1.5/1)(1/25#)
4 Ring Muscle Ups
Stimulus/Focus: This workout will task you cardiovascularly and then fatigue your shoulders before requiring you to complete advanced ring work. Find a scale that challenges you.
Cool Down: Tabata Diagonal Plank Holds
Warm up: Coach’s Choice
Strength/Skill: Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 5 Rounds (3 Minutes Work/1 Minute Rest)
10 Deadlifts (225/155)(155/105)
10 Box Jumps (24/20)
*Masters may step up. Everyone must step down.
*RX+: (275/185)(185/135) and 30/24
Stimulus/Focus: This will be challenging on the legs. Find a steady pace and keep moving. You will have a rep count for each of the five rounds.
Cool Down: Tabata Alternating Banded Achilles and Hamstring Stretches
Warm up: Coach’s Choice
Strength: Shoulder Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 30-20-10-20-30 (15 Minute Time Cap)
Wall Balls (20/14)(14/10)
Pull Ups
Stimulus/Focus: This is a classic CrossFit WOD with a push, pull, and squat-and a lot of volume. Find places to take quick breaks so you don’t push to failure.
Cool Down: 400 Meter Run with Wall Ball
Warm up: Coach’s Choice
Strength: Back Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (16 Minute Time Cap)
15/12 Calorie Row
10 Alternating Dumbbell Front Rack Lunges (50/35)(35/20)
50 Double Unders
10 Dumbbell Push Press (50/35)(35/20)
*Two dumbbells for both dumbbell movements. Must hold the dumbbells by the handles.
Stimulus/Focus: This will be a grind and should feel heavy. Try to complete the dumbbell reps without breaking. Find a steady pace on the row and do what you can on the dubs.
Cool Down: 3 Rounds
100 Meter Farmers Carry
20 Standing Oblique Twists (one dumbbell)
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!
