Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (4 x 4 )
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 3 Rounds for Reps / 15 Minute Clock
Max Effort Unbroken Overhead Squats (95/65)
Max Effort Unbroken Pull Ups
Stimulus/Focus: The goal of this workout is to push until failure on each set of work. Your shoulders will be smoked. You have time to rest between movements to recover. Be patient!
Cool Down: 3 Rounds
20 Ab Mat Sit Ups
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 3 RFT (12 Minute Cap)
10 Deadlifts (135/95)
10 Slam Balls (30/20)
10 Ab Mat Sit Ups
8 Deadlifts (135/95)
8 Slam Balls (30/20)
8 Ab Mat Sit Ups
6 Deadlifts (135/95)
6 Slam Balls (30/20)
6 Ab Mat Sit Ups
Stimulus/Focus: This should be a light and fast workout. Transitions need to be quick. The changing numbers will mess with your mind. Stay focused on what part of the rep scheme you are on throughout the workout.
Cool Down: 3 Rounds
15 GHD Extensions
8 Strict Push Ups
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (1 x 1 x 1 x 1 x 1 x 1 x 1)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (20 Minute Cap)
400 Meter Run
10 Floor Press (135/95)
Stimulus/Focus: Run fast. Floor press should be heavy, but try to keep them unbroken.
Cool Down: 3 Rounds
5 Strict Pull Ups
5 Barbell Rollouts
Warm-up: Coach’s Choice
Strength/Skill: Clean (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 2-miute clock.
WOD: For Time (25 Minute Cap)
-21-18-15-12-9-6-3-
Clean (95/65)
Kettlebell Swing (1.5/1)
*200 Meter Run Before and After Each Round for a Total of 8 Runs
Stimulus/Focus: This will be tough on grip. Aim for no more than 2 sets per round. Take short breaks.
Cool Down: 3 Rounds
5 Cals on Bike
5 Strict Chest to Bar
Warm-up: Coach’s Choice
Strength/Skill: Max Height Box Jump
WOD: Tabata Kick Your Butt!
HRPUs
Air Squats
Ab Mat Sit Ups
Box Jumps (24/20)
8 Rounds of 20 seconds of work, 10 seconds of rest. No break in between movements. 16 total minutes. Score is the total number of reps in all movements.
Stimulus/Focus: This was CrossFit Belmont’s first WOD (on 4 March 2013). Have fun celebrating her 8-year anniversary today.
Cool Down: Tabata Handstand Hold
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (9 Minute Cap)
21-15-9
Split Jerks (95/65)
42-30-18
Air Squats
RX+: 135/95 and pistols
Stimulus/Focus: This should be a fast moving work out. The work should be either unbroken or in no more than two sets.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (2 x 2 x 2 x 2 x 2)
Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute AMRAP
25 Burpees
15 Bodyweight Back Squats
*From the Rack
Stimulus/Focus: This is a grind. Push hard and find a steady pace. Aim for 4-5 rounds.
Cool Down: Tabata Side Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (10 x 5)
Use 70% for all sets. Lift on a 1-minute clock.
WOD: For Time (20 Minute Cap)
21-15-9
Deadlifts (275/185)
Strict Pull Ups
Stimulus/Focus: This workout will be a grind. It will likely be slow and done in singles. Just keep moving. Forearms are going to be screaming.
Cool Down: 4 Rounds10 GHD Sit Ups10 GHD Extensions
Warm-up: Coach’s Choice
Strength/Skill: Thruster
(20 Minutes to Find 1 RM)
WOD: 8 Minute AMRAP
4 Thrusters (135/95)
8 Toes to Bar
*Rest 2 Minutes Before Next Couplet
Stimulus/Focus: The weight is heavy and the gymnastics component is challenging. The low rep scheme should help you keep moving. Aim to do work unbroken. Strive for 5-6 rounds.
8 Minute AMRAP
8 Thrusters (95/65)
16 Ab Mat Sit Ups
Stimulus/Focus: The weight is moderate and gymnastics is basic. The rep count is higher, but should still allow you to go unbroken. Aim 5-6 rounds.
Cool Down: 5 Rounds
10 GHD Extensions
100 Meter Row
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (12 Minute Cap)
10 Deadlifts (185/135)
10 Strict Push Ups
Stimulus/Focus: A pull and a push-weightlifting and gymnastics. The moderate weight, simple movement, and low rep scheme should allow you to keep moving quickly. Make sure your push ups are perfect.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 Toes to Rings
