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
Warm-up: Coach’s Choice
Strength/Skill: Hang Power Clean
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 7 RFT (18 Minute Time Cap)
7 Hang Power Cleans (95/65)
7 Thrusters (95/65)
7 HRPUs
RX+: 125/85; HSPUs
Stimulus/Focus: Strive to complete each round of barbell work (cleans and thrusters) unbroken.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Back Extensions
Warm-up: Coach’s Choice
Strength/Skill: Shoulder 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: Boulder
Complete 5 rounds in 12 minutes or be crushed by the boulder!
5 Burpees
10 Box Jumps (24/20)
15 Kettlebell Swings (1.5/1)
20 Ab Mat Sit Ups
*If you don’t meet the time cap, perform 30 wall balls (20/14)(14/10) at the 12 minute mark.
*Score is your time; record 12 minutes if you don’t finish the WOD within the time cap and complete the wall balls immediately!
Stimulus/Focus: Complete all work unbroken. Take minimal breaks between movements and rounds.
Cool Down: 2 Rounds
15 Goblet Squats
Farmer’s Carry Down and Back (switch arms at turn around point)
Warm-up: Coach’s Choice
Strength/Skill: Review the movement standards and get ready to work!
WOD: Lisa’s Birthday WOD: “Forever 40”
*Because there is not enough class time to keep increasing the time domain!
40 Minute Partner AMRAP
*With only one partner working at a time, complete as many rounds as possible in 40 minutes.
49 Strict Push Ups
49 Deadlifts (75/55) (55/35)
49 Ab Mat Sit Ups
49 Power Cleans (75/55)(55/35)
49 Air Squats
49 Floor Press (75/55)(55/35)
49 Pull Ups
49 Push Press (75/55)(55/35)
Stimulus/Focus: Have fun with a friend on Coach Lisa’s 49th Birthday!
Cool Down: Partner Choice
Warm-up: Coach’s Choice
Strength/Skill: Deadlift
4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP. Lift on a 2-minute clock.
WOD: 6 RFT (12 Minute Time Cap)
10 Deadlifts (155/105)(105/70)
5 Ring Dips
200/150 Meter Row
Stimulus/Focus: Treat each round as a sprint. Rest as needed between rounds.
Cool Down: 3 Rounds
10 Banded Good Mornings
100 Meter Run
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!
