Crossfit

A) Alternating 12 minute EMOM

1) Choose one of the following based on your skill level:

a) 5-6 kipping swings on rings

b) 2-3 kipping swings + 2-3 hips to rings

c) 2-3 kipping swings + 2-3 ring muscle ups

2) Choose one of the following based on your weaknesses:

a) 5-10 strict pull-ups or 5-10 kipping/butterfly pullups

b) 5- 10 strict or kipping ring/bar dips

c) 20 sec hollow hold + 20 sec arch hold

B) 7 rounds, go every 2:30 minutes

6 bar over burpees-5 deadlifts-4 hang power cleans-3 front squats-2 thrusters-1 push jerk.

*Try to do each round unbroken on the barbell complex. Start at 95/65lb or 135/95lb and try to increase weight every 1-2 rounds if still going unbroken.

Rx-Plus

A) 5-10 strict weighted pull-ups or dips B) Start at 155/105lb

Metcon class 

35 min AMRAP:

Run 800m-50 air squats-25 toes to bar-Run 400m-50 kb swings-25 pushups

Crossfit

A) 10-8-6-4-2 touch and go (squat) snatch.

Ascending weight each set if possible. Take 2-2:30 minute rest between sets.

*16 minute time cap

B) 100 DU-25 pullups-40 alternating pistols-25 pullups-100 DU

C) If time: tabata 8x 20secs on 20secs off alternating between ring plank + handstand hold

Rx-Plus

chest to bar pullups + 50 pistols

Metcon class 

A) 5 rounds for time. Rest 2 minutes after each round.

10 10m shuttle runs

10 db deadlifts (35/25lb)

8 db squat cleans

6 db push press

4 db front rack lunges/side

2 renegade row pushups

10 10m shuttle runs

B) Coaches choice

Crossfit

A) 8 minute ascending ladder: 3 hang power clean and jerks (95/65lb)-3 box jump overs- 6-6-9-9. etc ….

B) Every 90 seconds for 12 rounds, do 1 of the following

1) bulgarian split squats x8/side w/dbs or kbs

 2) touch and go deadlifts x 10-15 @~50% 1RM, focusing on speed and form

3) max hand release pushups in 30 seconds

*Rx-standard for HR pushups: knees and thighs don’t touch ground at bottom

Rx-Plus

115/75lb

Metcon class 

A) 5x3min on 3 min off:

Row for [email protected]% max effort.

B) Emphasizing quality:

5 wall walks-10 strict pull-ups/ring rows-20db strict press-30 db walking lunges-20 db strict press-10 strict pullups-5 wall walks

Crossfit

40 min alternating EMOM

1) 5-6 clean and jerks (115/75lb) or (135/95lb)

2) 10-14 burpees

3) 10-14 kb goblet cleans (53/35lb)

4) 30-60 double unders

5) rest

Metcon class 

15 db GTOH (35/25lb)

5 rounds of Cindy (5 pullups-10 pushups-15 air squats)

10 db GTOH

4 rounds of Cindy

15 db GTOH

3 rounds of Cindy

10 db GTOH

2 rounds of Cindy

15 db GTOH

1 round of Cindy

10 db GTOH

Crossfit

A) 6 rounds total; Alternate between 1) and 2) for 3 rounds of each

1) Sprint 200m-30 lateral jumps (over parallettes)-Sprint 200m

2) Sprint 200m-25 db push press (35/25lb)- Sprint 200m

Rest exactly 90 secs after each round

*If raining too hard outside, coaches choice for part A!

B)  Tabata: 8×20 secs on 10 secs off alternating between Front rack hold and OH hold (135/95lb or scale down appropriately)

Rx-Plus

B) 155/105lb

Metcon class 

A) 12 minute alternating EMOM 1) Row 13-16/9-12 cals 2) 5-10 burpee box jumps

Rest 3 minutes

B) 12 minute alternating EMOM 1) Assault bike 7-15 cals 2) 5-10 pushups + 10 hollow rocks

Rest 3 minutes

C) 12 minute alternating EMOM: 1) 30-60 double unders 2) 10-20 kb swings

*There is a range of reps for each movement. Athlete should pick number of reps that challenges them but can still be maintained over the course of the 6 rounds.

Crossfit

A) front squat 5×10. Go every 2 minutes.

*If possible, ascend in weight every round

B) 25 minute AMRAP of

 25 kb swings (53/35lb)-25/20 cal row-25 wallballs-25 sit-ups

*If needed, can sub row for 20/16 cal assault bike or ski erg 20 cals or 300m run

Rx-Plus

70/53lb kb

Metcon class 

10 rounds; Go every 4 minutes; Alternate between A and B.

A) Run 400m + 10-12 pullups or ring rows

B) Run 400m + 10-12 db thrusters (30-35lb/20-25lb)

*Aim to finish each round in 2:30 or less.  Scale to 300m if needed to get 90 secs rest.

Crossfit

A) Alternating 12 minute EMOM:

1) Choose one of the following based on your skill level: a) 5-6 kipping swings on rings b) 2-3 kipping swings + 2-3 hips to rings c) 2-3 kipping swings + 2-3 ring muscle ups

2) Choose one of the following based on your weakness: a) 5-10 strict or kipping pull-ups b)  5-10 strict or kipping ring/bar dips

3) 10 hollow rocks + 10 superman rocks

B) 27-21-15-9

power snatch (75/55lb)-bar facing burpee

*16 minute time cap

*Scaling option: 21-18-15-9

Metcon class 

A) 3 rounds: Each round for time; find and record your fastest time of the day.

Rest 2-3 minutes after each round.

45 double unders-25 wallballs-15 box jumps

B) 20 minute AMRAP: 20m OH plate lunge (45/25lb)-20 plate GTOH-20m burpee broad jump-20 V-ups

Crossfit

A) 12 minute EMOM:

Minutes 1-4: 5 touch and go power cleans each minute

Minutes 5-8:  3 touch and go power cleans each minute

Minutes 9-12: 1 power clean each minute

*Increase weight over the course of the 12 rounds

B) 6 rounds:

3 heavy deadlifts (315/225lb)-7 renegade row pushups (35/25lb)- 20 second L-sit hold (w/parallettes)

*L-sit hold is accumulated time, so athlete can hold it for 10 seconds, rest, and then hold remaining 10 seconds.

*L-sit options from hardest to easier:

legs straight above parallel, one leg straight, both legs tucked, hands on boxes instead of parallettes

Rx-Plus

365/245lb and 2 45lb plates stacked in front of parallettes, time stops any time feet touches plates

Metcon class 

4 rounds of

Row 1000m/900m-12 burpees over the rower-16 kb goblet cleans (53/35lb)

Rest exactly 3 minutes after each round.