Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
10 x 10
Stimulus/Focus: Use 70% for all sets. Lift on a 3-minute clock.
WOD: 5 Rounds 1 Minute Work/1 Minute Rest
100 Meter Run
Max Burpees in Remaining Time
Stimulus/Focus: Sprint baby sprint! Run as hard as you can so you have as much time to burpee as possible. You have equal work and rest time and it is only 5 rounds.
Cool Down: Tabata Seated Knees to Elbow
Warm-Up: Coach’s Choice
Strength/Skill: Overhead Squat
2 x 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 (18 Minute Cap)
21-18-15-12-9-6-3
Overhead Squats (95/65)(65/45)
Pull Ups
Stimulus/Focus: A push, a pull and a squat . . . classic CrossFit. Aim to do the bigger rounds in no more than two sets and the smaller rounds unbroken.
Cool Down: 400 Meter Run
Warm-Up: Coach’s Choice
Strength/Skill: Gymnastics
9 Minute EMOM
Min 1: 2 Bar Muscle Ups
Min 2: 5 Box Jumps
Min 3: 20-Second Wall Facing Handstand Hold
Stimulus/Focus: You will visit each movement three times. Choose a challenging height for your box jumps.
WOD: 20 Minute AMRAP
30 Double Unders
20 V-Ups
10 Weighted Box Step Overs (50/35)(35/20)
*Use two dumbbells. Must maintain a full grip on the handles. Regular box height (24/20).
Stimulus/Focus: Try to do your double unders and step overs unbroken and your v-ups in no more than 2 sets.
Cool Down: Tabata Oblique Twists (with a dumbbell from WOD)
Warm-Up: Coach’s Choice
Strength/Skill: Push Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
Push Press
10 x 1
Stimulus/Focus: Use the weight you hit for your heaviest triple today. Execute one rep every 30 seconds for 5 minutes.
WOD: 5 RFT (10 Minute Cap)
10 Handstand Push Ups
20 Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: Aim to do all work unbroken or in two quick sets.
Cool Down: 3 Rounds
10 Ring Rows
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: Deadlift
4 x 4
Stimulus/Focus: Use 80% for all sets. Lift on a 3-minute clock. Reps should be touch and go.
WOD: 4 RFT (30 Minute Cap)
50 Double Unders
40 Ab Mat Sit Ups
30 Alternating Dumbbell Snatches (50/35)(35/20)
20 Alternating Step Lunges
10 Chest to Bar
Stimulus/Focus: Find a pace and just keep moving!
Cool Down: 3 Rounds
10 Superman Holds (2-Second Count)
10 Strict Push Ups
Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 5
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: Four 5-Minute Rounds
10 Sumo Deadlift High Pulls (95/65)(65/45)
20 Slam Balls (30/20)(20/15)
400 Meter Run
Stimulus/Focus: Work as fast as you can to earn as much rest time in each five-minute round as you can. Aim for at least one minute of rest each round. Strive to complete all reps unbroken and push hard on the run.
Cool Down: 3 Rounds
10 V-Ups
10 GHD Sit Ups
10 Toes to Rings
Warm-Up: Coach’s Choice
Strength/Skill: Gymnastics
Three 3-Minute Rounds
5 Strict Chin Ups
5 + 5 Pistols
5 Strict Toes to Bar
5 Ring Dips
*Work on form in each movement. Scale reps as needed to have 30-60 seconds to rest before beginning the next round.
WOD: 32 Minute EMOM:
Min 1: Max Calorie Row
Min 2: Max Handstand Push Ups
Min 3: Max Calorie Bike (Alternate Erg/Assault)
Min 4: Max Box Jumps (24/20)
*Masters may step up.
Stimulus/Focus: You will visit each station 8 times. The goal is to work max effort at each one for up to one minute. There is no built in transition time, so you will need to decide when to transition to the next movement.
Cool Down: Tabata Ab Mat Sit Ups
Warm-Up: Coach’s Choice
Strength/Skill: Power Snatch
5 x 2
Stimulus/Focus: Use 85% for all sets. Attempt to complete each set as touch and go, but if needed you can do two quick singles. Lift on a 2-minute clock.
WOD: For Time (12 Minute Cap)
21-15-9
Power Snatch (95/65)(65/45)
Wall Balls (20/14)(14/10)
Knees to Elbow
RX+: Barbell (135/95)(95/65)
Wall Ball (30/20)(20/14)
Strict Knees to Elbow
Stimulus/Focus: Try to do your wall balls unbroken and your barbell and rig work in 2-3 sets each round.
Cool Down: 3 Rounds
15 GHD Extensions
10 Bike Calories
Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Front Squat: 1 x Max Effort Reps
Stimulus/Focus: Use 75% of your last successful set of 3 reps. Complete as many unbroken reps at that weight as possible immediately following the last two-minute clock.
WOD: 10 Minute GAFAP
Burpee Pull-Ups
Shuttle Runs (25 Feet Out and Back)
*Start with 1 rep of each movement and add 1 rep each round.
Stimulus/Focus: This short time domain should allow you to keep moving at a fast pace. Keep good form on the shuttle runs to avoid hurting your back!
Cool Down: Diagonal Plank Holds
