Warm-up: Coach’s Choice
Strength/Skill: Clean (4 x 3 Singles)
Use 80% for all lifts. Drop each rep from the top. Work on the quick reset. Lift on a 2-minute clock.
WOD: 15 Minute GAFAP
1 Clean (80%)
1 Wall Walk
2/2, 3/3, etc.
Stimulus/Focus: This WOD will be tough mentally. The barbell should be heavy. The wall walk will tax your shoulders and breathing.
Cool Down: Tabata Diagonal Plank Holds
Warm-up: Coach’s Choice
Strength/Skill: Handstand Push Up/Pull Up Skill Work
WODMetcon: 20 Minute AMRAP
10 Pull Ups
100 Meter Run
20 Alternating Step Lunges
200 Meter Run
10 HRPUs
100 Meter Run
20 Air Squats
200 Meter Run
RX+: Chest to Bar; Handstand Push Ups
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 2-minute clock.
WODMetcon: 15 Rounds (20 Minute Cap)
10 Double Unders
10 Ab Mat Sit Ups
1 Deadlift (275/185)
*Increase the deadlift by 1 rep after each round
Teen/Masters RX: 185/135
Stimulus/Focus: Light and fast work with a heavy barbell to split it up. Try to do all work unbroken with the excption of the deadlifts. You may want to do those in singles.
Cool Down: 4 Rounds
100 Meter Run
10 Superman Holds (2-seconds)
Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (6 x 4)
Use 80% for all lifts. Lift on a 3-minute clock.
WODMetcon: For Time (20 Minute Cap)
21 Kettlebell Swings (1.5/1)
15 Burpees
9 Overhead Squats (95/65)
15 Burpees
21 Kettlebell Swings (1.5/1)
800 Meter Run
21 Kettlebell Swings (1.5/1)
15 Burpees
9 Overhead Squats (95/65)
15 Burpees
21 Kettlebell Swings (1.5/1)
Teen/Masters RX: 1/25#; 65/45
RX+: 2/1.5; 135/95
Teen/Masters RX+: 1.5/1; 95/65
Stimulus/Focus: This should be a gasser! The low rep scheme allows you to push hard and keep moving. All work should be done unbroken.
Cool Down: 3 Rounds
Farmer’s Carry (Rig to Rower-Switch-and Back)(KB from WOD)
5 Chest to Bar Pull Ups
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 5 x 5 x 5 x 5 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (25 Minute Cap)
-21-15-9-
Back Squat (95/65)
*Run 800 Meters at each (-)
RX+: 135/95
Teen/Masters RX: 65/45
Teen/Masters RX+: 95/65
Stimulus/Focus: This is a leg workout! Run fast (that is relative right?) and do all squats unbroken.
Cool Down: 4 Rounds of Couch Stretch
*Spend 20 seconds on each side and repeat for a total of four times
Warm-up: Coach’s Choice
Strength/Skill: Clean (2 x 2 x 2 x 2 x 2 x 2 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
3 Cleans (165/115)
6 Ring Dips
9 Kettlebell Swings (2/1.5)
Teen/Masters RX: 115/75; 1.5/1
Stimulus/Focus: This WOD is desigened to be more challenging. The cleans will likely be done in singles. The ring dips might be as well. Do those in as large of sets as you can-unbroken if possible. Aim to do all the KBs without breaking. Strive for 7-8 rounds.
Cool Down: Tabata Chin Over the Bar Holds
Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1 )
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT (40 Minute Cap)
20 Shoulder Press (65/45)
40 Buprees
60 Double Unders
Teen/Masters RX: 45/35
Stimulus/Focus: This workout will not be gentle on your shoulders. Find places to break that will allow you to avoid muscular failure of that tiny muscle group. The increased time domain is to allow people to struggle through the longer rep scheme when you really want to quit. If scaling the shoulder press weight, think about a weight you can do in two sets.
Cool Down: 5 Rounds
5 Burpees
10 Double Unders
*Just kidding!*
3 Rounds
10 Candlestick Raises
20 Flutter Kicks
*Better?*
Warm-up: Coach’s Choice
Strength/Skill: Ring Muscle Up Progressions
WOD: 16 Minute EMOTM
Even: 100 Meter Sprint
Odd: 2 Ring Muscle Ups
Stimulus/Focus: This WOD is meant to give you time to practice a more advanced CrossFit gymnastics skill. Find a progression that challenges you. Run fast. Practicing the skill while taxed cardiovascularly will make it harder and force you to rely on form and technique.
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Deadlift (3 x 5)Use 85% for all sets.
Lift on a 3-minute clock.
WOD: 25 Minute AMRAP
5 Handstand Push Ups
10 Toes to Bar
15 Deadlifts (135/95)
Teen/Masters RX: 95/65
Stimulus/Focus: Classic push/pull CrossFit workout. If you are proficient at each of these movements, practice stringing them together, even if you have to rest a little more between sets. Twenty-five minutes is a long time domain. You’ll appreciate the rest. If unbroken is not in your lane, string together larger sets than you typically would for this workout.
Cool Down: Tabata Side Planks
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (8 x 4 ) Use 80% for all sets.
Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
100 Floor Press (95/65)
75 Sit Ups
50 Pull Ups
Teen/Master RX: 65/45
Stimulus/Focus: This one is just a grind. Break your work into manageable sets and aim for short rest times.
Cool Down: 4 Rounds
10 Supermans (2-second hold)
5 Strict Push Ups
