Warm up: Coach’s Choice
Strength/Skill: Deadlift
4 x 4 x 4 x 4
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (15 Minute Cap)
20 Toes to Bar
400 Meter Run
Stimulus/Focus: Push hard on the run and try to keep your toes to bar in bigger sets than normal.
Cool Down: ROMWOD
Warm up: Coach’s Choice
Strength/Skill: Handstand Skill Work: Spend 15 minutes getting inverted.
WOD: 3 RFT (9 Minute Time Cap)
30 Russian Kettlebell Swings (1.5/1)(1/25#)
15 Handstand Push-Ups
*Masters: Seated DB Presses (20/15)
RX+: (2/1.5)(1.5) and strict HSPUs
Stimulus/Focus: Strive to find scales that allow you to complete your work in two sets or unbroken.
Cool Down: 3 Rounds
10 Kettlebell Goblet Lunges
10 Ring Rows
Warm up: Coach’s Choice
Strength/Skill: Front Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 12 Minute AMRAP
5 Pull-Ups
25 Double-Unders
5 Front Squats (135/95)(95/65)
25 Double-Unders
RX+: chest to bar pull ups, (185/135)(135/95)
Stimulus/Focus: This short rep scheme should allow you to keep moving at a good pace. Aim for 6 rounds.
Cool Down: Tabata Plank Hold
Warm up: Coach’s Choice
WOD: 6 Rounds
Minute 1: Max Effort Bike Calories
Minute 2: Rest
*Complete three rounds on the assault bike and three on the bike erg.
Stimulus/Focus: Push as hard as possible on the bike. You have a 1:1 work rest ration. Score will be calories completed each minute for six separate scores.
Strength/Skill: Shoulder to Overhead
1 x 1
Stimulus/Focus: Once you are finished with the 6 rounds of biking, you will have 5 minutes to establish your 1 rep max shoulder to overhead. You can shoulder press, push press, push jerk, or split jerk to find your 1 RM.
Cool Down: Tabata Bar Hangs
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: Get Ready for 25.2!
WOD: CrossFit Games Open 25.2 (22.3 Repeat) Rx’d: (Ages 16-54)
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Time cap: 12 minutes*
F: 65 lb (29kg), then 75 lb (34kg), then 85 lb (38kg)
M: 95 lb (43kg), then 115 lb (52kg), then 135 lb (61kg)
Cool Down: Cheer on the others taking on 25.2!
Warm up: Coach’s Choice
Strength/Skill: Power Clean and Jerk Complex 1 x 1
3 Power Cleans
2 Hang Power Cleans
1 Push Jerk
Stimulus/Focus: Spend 10 minutes getting AHAP in this complex.
WOD: 12 Minute EMOM:
3 Power Cleans
2 Hang Power Cleans
1 Push Jerk
*RX: 90% of your heaviest from today.
Stimulus/Focus: This EMOM forces you to lift heavy and quickly. Complete the rep as fast as you can to give yourself as much time to rest in the minute as possible. Your score will be the weight you used. You can only click RX if you complete all 12 rounds with 90% from today.
Cool Down: ROMWOD
Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock. Add result
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: Push hard in each 20 second interval and rest even harder in each 10 second interval. Focus on good movement. This is the workout from CrossFit Belmont’s opening day, 04 March 2013. Today is the 12-year anniversary of CFB!
Cool Down: Tabata Superman Holds
Warm up: Coach’s Choice
Strength/Skill: Floor Press
6 x 6 x 6 x 6 x 6 x 6
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
400 Meter Run
25 Burpees over the Dumbbells
400 Meter Run
25 Handstand Push Ups (Seated Dumbbell Press 35/20)
400 Meter Run
25 Dumbbell Floor Press
400 Meter Run
25 Pull Ups
*RX: (50/35)(35/20)
Stimulus/Focus: Find scales that challenge you, but don’t frustrate you. Settle into a pace and just keep moving.
Cool Down: 4 Rounds
100 Meter Dumbbells Carry
20 Standing Oblique Twists
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!
