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
Warm-up: Coach’s Choice
Strength/Skill: Deadlift
1 x 1 x 1 x 1 x 1 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 12 Minute GAFAP
1 Dumbbell Deadlift (50/35)(35/20)
1 Weighted Box Step Over (20in) (50/35)(35/20)
2 Dumbbell Deadlift (50/35)(35/20)
2 Weighted Box Step Over (20in) (50/35)(35/20)
*Add one rep each round . . . 3/3, 4/4, 5/5, etc.
*Use two dumbbells for each movement.
*DBs must be held in the hang position.
Stimulus/Focus: This will be challenging on grip. Try to complete rounds unbroken and rest between rounds.
Cool Down: Tabata Side Plank Hold
Warm-Up: Strength/Skill
Push Press: 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP on a 2-minute clock.
WOD: 20 Minute AMRAP
10 Devils Press (35/20)(20/15)(2 DBs)
10 Pull Ups
400 Meter Run
*RX+: (50/35)(35/20) and Chest to Bar
Stimulus/Focus: This is a long time domain. Find a steady pace through the movements and run and just keep moving. Aim for 4-6 rounds.
Cool Down: Alternating Tabata
Bar Hangs
Achilles Stretches
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: Spend 15 Minutes Working the Skill: Pistols
WOD: Super Sprint 5 RFT (25 Minute Cap)
4 HSPUs
100 Meter Run
8 Pistols
100 Meter Run
12 Pull Ups
100 Meter Run
16 Air Squats
100 Meter Run
20 Seated Knees to Elbow
100 Meter Run
Stimulus/Focus: Move quickly through each round. Try to do all work unbroken if possible.
Cool Down: 500 Meter Row
