A. Warmup:
5:00 Bike or Row
DROM
B. 4 sets of:
80’ Bear Crawl Sled Pull
40’ Broad Jump
15 Toes 2 Bar
12 Renegade Rows
C. Cooldown:
3 x 10 Unilateral Kneeling DB Press, ea.
4:00 Pancake stretch
CORE HOMEWORK:
100 Turkish Get Ups
A. Warmup:
DROM
5 sets of:
:10 static top of ring hold
:10 rest
:20 assisted pistols
:20 rest
B. For total reps:
In 5:00 Complete:
3-6-9-12…
DB Thrusters, 35/20
Box Jump Overs, 24/20
Rest 3:00
In 5:00 Complete
3-6-9-12…
Burpees
Box Jump Overs, 24/20
Rest 3:00
In 5:00 Complete:
3-6-9-12…
DB Thrusters, 35/20
Burpees
C. Cooldown:
2 x 1:00 Banded Shoulder dist, ea.
2:30 Banded Hip distraction, ea.
CORE HOMEWORK:
5 x 5 Tempo barbell rollouts, :05 count down and up
*rest as needed between sets.
A. Warmup:
DROM
Power Clean Warmup
B. OTM for 10:00
1 Hang Power Clean + 1 Power Clean
*Add weight as you see fit
C. 10 x 100m Ski Erg Sprints
*Alternate with a partner
D. Cooldown:
2:30 Lizard Stretch, ea.
CORE HOMEWORK:
:30 on / :30 off x 10
Flutter Kicks
A. Warmup:
2 x 1:00 Back Pack Stretch
DROM
Strict Press refinement
B. Strict Press 5-5-5-5-5-5
*add weight each set
C. For time:
10-9-8-7-6-5-4-3-2-1
Pushups
Strict Pullups -or- Ring Rows
D. Cooldown:
3 x 10 One Arm rows, each
CORE HOMEWORK:
200 Russian Twists
*each break = 15 AB Cals
4 Rounds (with a Partner) for Time
15 Man Makers (50/35 lb) / Plank Hold
20 Deadlifts (275/205 lb) / Wall Sit
25 One-Arm Dumbbell Thrusters (50/30 lb) / Flutter Kicks
Cash out:
200 Assault Bike Calories or Ski Erg Calories
*Each partner does all repsWith a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. Alternate Calories however.
A. Warmup:
100 Banded Pull Aparts
DROM
3 sets of:
10 Bent Rows
8 Burpees
5 Thrusters
*Start with a bar, add weight each round, keep light
B. CrossFit Open 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
Time cap: 20 minutes
*Recommendations: Break into 4, 6, or 8 rounds depending on your overall strengths on either the MU’s/pullups and wall balls.
Rx’d (Ages 16-54)
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Scaled (Ages 16-54)
♀ chin-over-bar pull-ups, 10-lb. ball to 9 ft.
♂ chin-over-bar pull-ups, 14-lb. ball to 10 ft.
Masters 55+
♀ chest-to-bar pull-ups, 10-lb. ball to 9 ft.
♂ chest-to-bar pull-ups, 20-lb. ball to 9 ft.
C. Cooldown:
3 sets of:
10 Front raise, lateral raise, reverse fly
Foam roll for remainder of class time
CORE HOMEWORK:
21-15-9
Hollow Rocks
Suitcase DL, ea.
A. Warmup:
DROM
3 sets of:
10 Goblet Squats
5 KB Windmills, ea.
B. Box Squat 10 x 2
*Add 5-10 lbs from last week
-15:00 clock
C. Russian KB swings
:30 on / :30 off
1:00 on / 1:00 off
1:30 on / 1:00 off
2:00 on / 2:00 off
*score is total reps
D. Cooldown:
2:30 Couch Stretch, ea.
2:00 Lizard Stretch, ea.
CORE HOMEWORK:
3 x max static GHD hold
*rest as needed between efforts
A. Warmup:
400m Run
100 Banded Pull Aparts
DROM
3 sets of:
5 tempo Ring Row :03
10 Pushups
15 Air Squats
B. For time:
5 Bar MU
30 Burpees
10 Bar MU
20 Burpees
15 Bar MU
10 Burpees
*Sub 10-20-30 C2B Pullups -or- Pullups for Bar MU’s
C. Cooldown:
3 x 10 One arm DB Rows, ea.
3:00 Lizard Stretch, ea.
CORE HOMEWORK:
:20 on / :10 off x 8
V-Ups
A. Warmup:
DROM
3 sets of:
10 Banded Good Mornings
10 Alternating DB Snatch
10 Hollow Rocks
B. 4 rounds of:
400m Run
27-21-15-9 Power Clean, 135/95
C. Cooldown/Accessory:
3 sets of:
20 GHD Situps
20 Back Extensions
CORE HOMEWORK:
Rest Day
A. Warmup:
400m Run
DROM
3 rounds of:
10 Shoulder taps (Pike off box)
5 spiderman reach, ea.
5 KB windmills, ea.
10 Goblet Squats
B. OTM for 14:00
E: 12/8 AB Cals
O: 5 Thrusters, 135/95
C. Cooldown:
Banded hip distraction, 2:30 ea.
CORE HOMEWORK:
100 Elbow to Knee in a plank hold
Please activate some Widgets.