Warm-up: Coach’s Choice
Strength/Skill: Push Press
3 x 3 x 2 x 2 x 1 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (15 Minute Time Cap)
10 Burpees
20 Wall Balls (20/14)(14/10)
Stimulus/Focus: Complete all work unbroken.
Cool Down: 400 Meter Run with Wall Ball
Warm-up: Coach’s Choice
Strength/Skill: Deadlift
4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Tabata Deadlift Pulls
*Load a weight on the bar that you cannot lift.
*Stay engaged and pull as hard as possible against the heavy bar for 20 seconds.
*Complete for 8 rounds.
WOD: 20 Minute GAFAP
1 Lunge (25′ Out and 25′ Back)
10 Slam Balls (30/20)(20/15)
*Lunge increases by 1 out and back each time. Slam balls increase by 2 reps each time.
Stimulus/Focus: Find a steady pace and just keep moving. Each 25′ counts as one rep (must complete the length in the 20 minute time domain).
Cool Down: Tabata Ab Mat Sit 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: Deadlift
6 x 6
Stimulus/Focus: Complete all reps at 70%. Lift on a 2-minute clock.
WOD: Partner WOD
4 Rounds (5 Minutes Work/2 Minutes Rest)
Round 1: Max Effort Row/10 Kettlebell Deadlifts
Round 2: Max Effort Row/10 Russian Kettlebell Swings
Round 3: Max Effort Row/10 American Kettlebell Swings
Round 4: Max Effort Row/10 Kettlebell Goblet Squats
*RX: (1.5/1)(1/25#)
*Partners alternate every 10 KB reps and row for max effort calories.
Stimulus/Focus: Each round will be a 5 minute partner AMRAP, with both partners working the entire time. One partner will be rowing for calories while the other partner completes the 10 KB reps (different movement each 5 minute AMRAP). Partners will switch every 10 KB reps for the entire AMRAP. Each AMRAP will have one score-the total number of calories + total KB reps. There are 2 minutes of rest between each AMRAP.
Cool Down: Tabata Standing Oblique Dips
Warm-up: Coach’s Choice
Strength/Skill: Ring Work: 10 Minutes to Work the Muscle Up Skill
WOD: 30 Minute AMRAP
10 Push Ups
20 Ab Mat Sit Ups
30 Double Unders
1 Ring Muscle Ups
Stimulus/Focus: Focus on perfect reps for the basic movements and find challenging scales for the double unders and ring muscle ups. Aim for 8 rounds.
Cool Down: Tabata Handstand Holds
Warm-up: Coach’s Choice
Strength/Skill: Back Squat
10 x 10
Stimulus/Focus: Complete the 10 x 10 at your current bodyweight. Lift on a 3-minute clock.
WOD: CrossFit Games Open 12.1
7-Minute AMRAP of: Burpees to a 6″ target
Stimulus/Focus: Try to just keep moving the whole 7 minutes!
Cool Down: Tabata Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: 3-Position Power Clean
1 x 1
High Hang Power Clean
Hang Power Clean
Power Clean
Stimulus/Focus: Spend 10 minutes finding a one rep max on the 3-position power clean.
Metcon: 10 Minute EMOM
1 – 3 Position Power Clean at 90%
Stimulus/Focus: Complete one complex EMOM at 90% of your heaviest from today. You can re-attempt within the minute if you miss. You can only click RX if you complete all 10 rounds at 90%.
WOD: Opposing Ladder for Time (12 Minute Time Cap)
10-1 Power Clean (135/95)(95/65)
1-10 Pull Ups
*RX+: (185/135)(135/95) & Chest to Bars
Stimulus/Focus: Complete the power cleans in quick singles to save your grip for the pull ups. Try to complete the pull ups unbroken or in no more than two sets.
Cool Down: 3 Rounds
5 Ring Dips
20 Russian Twists
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press
10 x 10 x 10 x 10 x 10
Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock.
WOD: Burden Carry
For Time: 600 Meter Kettlebell Farmer Carry (2/1.5)(1.5/1)( 2 Kettlebells)
5 Burpees every time the kettlebells are placed on the ground.
Stimulus/Focus: This workout represents the approximate distance that Jesus carried the cross to his crucifixion. The weight represents the weight of the cross. The burpees represent the suffering endured during the walk.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions
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: Sumo Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (12 Minute Time Cap)
21-15-9
Dumbbell Box Step Overs (50/35)(35/20)
Chest to Bar Pull Ups
Stimulus/Focus: All athletes step on a 20″ box and hold two dumbbells (in the hang position). The workout should be challenging in weight and movement.
Cool Down: ROMWOD
