crossfit

Strength Training

Strength: EMOM 10 Minutes of: -Even: 20 Russian twists @35/26 -Odd: 20 Sledge hammer hits to tire 4 Rounds of 40 seconds of work / 20 seconds’ rest: -Rowing Calories or AirDyne -Push-ups -Double Unders -Toes-to-Bar *1 Round = Row, Burpee, DU’s and T2B **Score = total reps

Fitness

Strength/Stamina: EMOM 10 Minutes of: -Even: 30 Second plank hold (RX+ feet pressed against wall about 1’ up) -Odd: 30 Second box step-ups @20″ with @25/15 pound dumbbells in each hand WOD -1 Complex every 30 seconds for 10 minutes. Complex = 1 Power clean, 1 Push press, 1 Front squat into Thruster RX+ @155/115 …

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CrossFit

Team workout For time: -400 Meter run -100 Thrusters @45/35 -400 Meter run -100 Push-ups -400 Meter run -100 AbMat sit-ups -400 Meter run -100 Ground to shoulder sandbag lifts

Fitness

“MEGATRON” -10 Minutes to find 1 rep max deadlift -3 minutes to strip bar down to 75% of this day’s max deadlift: (20 burpee penalty if you’re not ready) THEN 2 rounds for time of: -300 Meter run w/slam ball @30/20 -3 Deadlifts @75% of today’s 1RM -3 rope climbs -10 Slamball @30/20 -10 Kettlebell …

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CrossFit

Skill: Monkey bars 10/12 minutes working on monkey bars and or grip Farmers walks AMRAP 5 Minutes of: -5 Pull-ups -3 Snatches @75/55 -5 Toes to bar -3 Push press @75/55 Rest 3 minutes then: AMRAP 5 minutes of: -20 Double unders -5 KB snatches left -5 KB snatches right -5 American swings

CrossFit

Strength: Back Squat Good warm up then: 2 x 20 Rep back squats – post heaviest load For time: 20-15-10-5 of: -Calorie row or AirDyne -Deadlift RX @BW Option 1 @135/95 Option 2 @ 95/65 -4 Count flutter kicks

Endurance Workout

“POWER DRILL” 10 Rounds for time: -5 Handstand Pushups -10 Power Cleans @135/95 -15 Burpees -20 Kettlebell Swings @53/35 -25 Wall Ball @20/14 (10’, 9′) *Teams will have 1 athlete complete a full round then partner will go. 5 rounds each for total of 10 rounds.

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