CONDITIONING 190524

A.

<30:00 total>

  • Banded Lat Stretch, Floor Pec Stretch & Single Leg Glute Bridges

Then 4 rounds:

  • 8-10 DB Bench Presses @ 20X1

  • :45 Rest

  • 20 KB Swings

  • :45 Rest

  • 8-12 Supinated-Grip Strict Pull-Ups @ 21X0

  • :45 Rest

B.

<15:00 total>

AMRAP 10:

  • 20 DB Push Presses (17.5/12.5)

  • 20 Single-Arm DB Snatches, alt (17.5/12.5)

C.

<10:00 total>

EMOM 6:

  • :30 D-Ball Hold

  • :30 L-Hang

CROSSFIT 190524

1. Warm Up + Mobility

<15:00 total>

On the 2:00 x 12:00 (2 Rounds):

  • 21/15 Calorie Row

  • 65 SUs + 10 WBs + 5 Ring Rows

  • 15 Sit-Ups + 15 Good Mornings

Then:

  • 10 Walkouts

  • 10 Spiderman + Reach (each side)

2. WOD

<45:00 total>

“Fight Club”

3 Rounds for Total Reps, 1:00 Rest between Rounds:

  • 1:00 – Thrusters*

  • 1:00 – Power Cleans*

  • 1:00 – Box Jump-Overs

  • 1:00 – Pull-Ups

  • 1:00 – Machine

*Barbell (35/25)

CROSSFIT 190523

1. Warm Up + Mobility

<15:00 total>

  • Stretch on your own for 15:00 for the WOD

2. WOD

<45:00 total>

“Dirt Road”

3RFT:

  • 30 AbMat Sit-ups

  • 21/15-cal Bike/Ski [27/21 Row]

  • 10 Strict Pull-ups

  • 200m Farmers Carry (24/16)

2RFT:

  • 30 AbMat Sit-ups

  • 21/15-cal Bike/Ski [27/21 Row]

  • 10 Strict Pull-ups

  • 200m Farmers Carry (24/16)

1RFT:

  • 30 AbMat Sit-ups

  • 21/15-cal Bike/Ski [27/21 Row]

  • 10 Strict Pull-ups

CONDITIONING 190523

A.

<25:00 total>

  • Active Samson & Yoga L-Hand Stand Holds

Then every 1:30 for 18:00 (3 rounds):

  • Station 1 – 8-10 Posted Single-Leg Deadlifts (Left Leg) @ 3011

  • Station 2 – 8-10 Posted Single-Leg Deadlifts (Right Leg) @ 3011

  • Station 3 – 8-10 Unsupported Seated DB Press @ 21X1

  • Station 4 – 20 Reverse Snow Angels (slow and controlled)

B.

<15:00 total>

E4MOM 16 (4 rounds):

0:00-2:00 — Work:

  • 10 DB Ground-to-Overheads (15/10)

  • 10 Box Step-Ups (24/20)

  • Max Reps of Burpees

2:01-4:00 — Rest

C.

<10:00 total>

:30 work / :30 rest for 5:00:

  • Hanging Around-the-Worlds

CROSSFIT 190522

1. Warm Up + Mobility

<20:00 total>

  • 5:00 Stretch

  • 3:00 Machine

Then 3 Rounds:

  • 6 Cossack Squats

  • 12 Hollow Rocks

  • 6 Wall Squats

  • 12 Superman

  • 3:00 Machine

2. WOD

<40:00 total>

“Bar Star”

Teams of 3:

AMRAP 7:

  • 50 Back Squats (61/43)

  • 50 Back Squats (70/52)

  • AMRAP Back Squats (84/61)

Rest 3 Minutes

AMRAP 7:

  • 50 Bench Press (43/25)

  • 50 Bench Press (52/34)

  • AMRAP Bench Press (61/43)

Rest 3 Minutes

AMRAP 7:

  • 50 Deadlifts (70/52)

  • 50 Deadlifts (84/61)

  • AMRAP Deadlifts (102/70)

*Team of 2: 35 reps, 1 person: 21-15-9

CONDITIONING 190522

A.

<45:00 total>

  • Look at the workout and roll & stretch accordingly

Then:

“Baseline Interval Test”

Every 5:00 for 30:00 (6 rounds) FT:

  • 10 Strict Pull-Ups

  • 15 T2B

  • 20 Push-Ups

  • 25 Wall Ball Shots (9/6)

*Please note times for each set. You will keep these benchmark times for future comparisons. The goal is improveconsistently across the six rounds.

CONDITIONING 190521

A.

<15:00 total>

  • Mobi-Quick & Good Mornings

Then for time:

  • 1,000m Row

B.

<20:00 total>

2 rounds:

  • 20 / leg: Bulgarian Split Squats @ 1010

  • 1:00 Rest after each leg

  • 8 / arm: Single-Arm DB Rows @ 2110

  • 1:00 Rest after each arm

C.

<15:00 total>

3 Rounds:

  • 5 KB Turkish Get-Ups (Right Arm)

  • 5 KB Turkish Get-Ups (Left Arm)

CROSSFIT 190521

1. Warm Up + Mobility

<10:00 total>

1 Round:

  • 100m Run

Then with DBs:

  • 5 Deadlifts

  • 5 Hang Muscle Cleans

  • 5 Strict Presses

  • 5 Push Presses

  • 6 Power Snatches (each arm)

  • 6 Front Squats

Then:

  • 5 Walkouts

  • 6 Hand on the toes Good Mornings

  • 7 Kip Swings (on bar or rings)

  • 8 Pausing Glute Bridges

2. Skill

<15:00 total>

3-Pause Power Cleans

3-Pause Power Cleans, each pause lasts :02:

  • Pause #1 at Knee Level

  • Pause #2 at Jumping Position

  • Pause #3 at Receiving Position

6 Sets of 2:

  • Set #1 - 60%

  • Set #2 - 65%

  • Sets #3+4+5+6 - Build to a heaviest set of 2

3. WOD

<35:00 total>

“Undercover”

3RFT:

  • 15 DB Power Cleans (20/12.5)^2

  • 20 Pushups

2RFT:

  • 27/21 Cal Row [21/15 Cal Bike/Ski]

  • 75 DUs/115 SUs

1RFT:

  • 50/35 Bike/Ski [55/40 Row]

CONDITIONING 190520

A.

<25:00 total>

  • Prison, Warrior & Cossock Squats

Then every 1:30 for 18:00 (4 rounds):

  • Station 1 – 20 Banded Leg Curls @ 1010

  • Station 2 – 10 Barbell Roll-Outs @ 3010

  • Station 3 – 10 Bulgarian Goat Bag Swings @ 3011

B.

<total 20:00>

4RFT:

  • 400m Run

  • 12 Single-Arm DB Snatches, alt (22.5/15)

  • 24 V-Ups

C.

<10:00 total>

Rope ascent practice

  • 5 rope ascents

CROSSFIT 190520

1. Warm Up + Mobility

<10:00 total>

1 Round:

  • 200m Run

  • 5 Spiderman + Reach (each side)

  • 10 Walkouts

  • 10 Burpees

  • 5 Warrior Squats (each side)

  • 10 Prisoner Squats

2. Skill

<15:00 total>

Tempo Back Squats (7s down, :03 pause in bottom), :60 rest between sets:

  • Set #1 - 1 @58%

  • Set #2 - 1 @60%

  • Set #3 - 1 @62%

  • Set #4 - 1 @64%

  • Set #5 - 1 @66%

  • Set #6 - 1 @68%

  • Set #7 - 1 @70%

Then 2 Sets:

  • :30 (at bottom) Back Squat Hold (61/43)

3. WOD

<35:00 total>

“Wall Street”

3RFT (TC=30:00):

  • 800m Run

  • 40 KB Swings (20/12)

  • 40 WB shots (6/4, all at men’s target height)

CROSSFIT 190519

1. Warm Up + Mobility

<10:00 total>

10 mins:

  • Stretch on your own for the WOD

2. WOD

<35:00 total>

“Water Country”

For Time (TC=30:00):

Females:

  • 21-18-15-12-9: cal Row [18-15-12-9-6 Bike/Ski]*

  • 50′ Single OH DB Walking Lunge after each round (10kg)**

Males:

  • 27-24-21-18-15: cal Row [24-21-18-15-1 Bike/Ski]*

  • 50′ Single OH DB Walking Lunge after each round (17.5kg)**

* Stay with same machine

** Every 25' change arms

3. Body Armor

<15:00 total>

2 rounds, 2:00 Rest between rounds:

  • Max DB Bench Press (20/12.5)

  • 12 Right-Arm DB Rows

  • 12 Left-Arm DB Rows

  • 12 Lateral Box Step-Ups (6/side)

CROSSFIT 190518

1. Warm Up + Mobility

<15:00 total>

2 Rounds:

  • 200m Run

  • 5 Scapular Pull-Ups

  • 10 Slow Air Squats

  • :30s Warrior Squats

Then 2 Rounds:

  • 100m Jog

  • 5 Single KB Strict Presses (each side)

  • 5 KB Waiter Squats (each side)

  • 5 Glute Bridges

2. Skill

<20:00 total>

Rope Climb

For Time (TC=10:00):

  • 25 Rope Climbs

3. WOD

<25:00 total>

“Cement Mixer”

On the 3:00 x 7 Rounds:

  • 400m Run

  • 12 T2B

COMMUNITY 190518

1. Mobility + Warm Up

  • Mobi-Quick + Floor Pec Stretch

Then 5 rounds:

  • Capture the WB game (losing team does 10 sync dive bombers)

2. WOD

“Get Up, Stand Up”

AMRAP 16, teams of 2, shared reps:*

  • 32 WB shots

  • 32 Knees-to-Elbows

  • 32 Stand-Ups

  • 32 Push-Ups

  • 32 DB box step-ups, alt (22.5/15, 24/20”)

  • 300m run (together)

* 3-person team should do 48 reps of each movement with 2 people working at the same time.

3. Body Armor — Last Team Standing

In same teams of 2, hold each position as long as possible:

  • Front scale (right)

  • Front scale (left)

  • Back scale (right)

  • Back scale (left)

  • Side Plank (left)

  • Side Plank (right)

* If one member of the team breaks form, both are out. Score by rank order of teams for each event (0, 1, 2, 3, ..). At the end, teams must do the number of burpees box jumps equivalent to their scores.

CROSSFIT 190517

1. Warm Up + Mobility

<25:00 total>

On the 2:00 x 12:00 (2 Rounds):

  • 30/24 Calorie Row

  • 40 DUs + 15 WBs + 5 Strict Pull-Ups

  • 18 Sit-Ups + 18 Good Mornings

Then 5-4-3-2-1:

  • Walkouts

  • Spiderman + Reach (each side)

  • Barbell Good Morning

2. Skill

<10:00 total>

Deadlift

In 10:00 or less:

  • Build to a Heavy Set of 8 Deadlifts

3. WOD

<25:00 total>

“Smooth Criminal”

AMRAP 15:

  • 60 DUs/90 SUs

  • 30 WB shots (9/6)

  • 15 Deadlifts (84/61)

CONDITIONING 190517

A.

<30:00 total>

  • Floor Pec Stretch, Good Mornings & Banded Lat Stretch

Then 3 rounds:

  • 8-10 DB Bench Presses @ 2111

  • :60 Rest

  • :45 / side: Side Plank Holds

  • :60 Rest

  • 8 Supinated-Grip Bent-Over DB Rows @ 2111

  • :60 Rest

B.

<15:00 total>

AMRAP 12:

  • 18/12-cal Row

  • 12 DB Push Presses (17.5/12.5)

  • 6 Strict Pull-Ups

C.

<10:00 total>

EMOM 6:

  • 5 Wall Walks

  • 20 Supermans

  • 30 Med Ball Russian Twists (9/6)

CONDITIONING 190516

A.

<25:00 total>

  • Mobi-Quick & Shoulder Pass-Throughs

Then E2MOM 18 (3 rounds):

  • Station 1: 12-12 Supine Ring Rows @ 2111

  • Station 2: :60 Nose-to-Wall Handstand Hold

  • Station 3: :30-:40 Pistol Squat Variant

B.

<25:00 total>

EMOM 20 (5 rounds):

  • Minute 1 – 200/150m Row

  • Minute 2 – 20 DB Reverse Lunges, alt (17.5/12.5)

  • Minute 3 – :30 Front Leaning Rest on Rings

  • Minute 4 – 16 Cossack Squats, alt (12/8)

C.

<5:00 total>

  • “Bring Sally Up” WB Strict Shoulder Press

CROSSFIT 190516

1. Warm Up + Mobility

<20:00 total>

2 Rounds:

  • 10 Walkouts

  • 10 Burpees

  • 10 Spiderman + Reach (each side)

Then 1 Round:

  • 5 Good Mornings

  • 5 Back Squats

  • 5 Elbow Rotations

  • 5 Snatch Grip Presses

  • 5 Overhead Squats

  • 1:00 Thoracic Opener

2. Skill

<25:00 total>

Power Snatch

3 Sets:

  • 3 Snatch Grip Push Jerks (behind the neck)

  • 3 Power Snatches

Then 6 sets:

  • 1 rep Power Snatch (start @50%)

3. WOD

<15:00 total>

“Bunny Hop”

AMRAP 8:

  • 6 Power Snatches (43/30)

  • 18 Bar Hop-Overs

CROSSFIT 190515

1. Warm Up + Mobility

<20:00 total>

2 Rounds:

  • :20 Jump Rope + 10 Slow Air Squats

  • :20 Jump Rope + :30 Warrior Squats

  • :20 Jump Rope + 10 KB Swings

  • :20 Jump Rope + 5 Inchworms

2 Rounds:

  • 6 Cossack Squats

  • 12 Hollow Rocks

  • 6 Wall Squats

  • 12 Supermans

2. Skill

<15:00 total>

Split Jerk

  • 3 Sets of 3 - Tall Jerk

  • 4 Sets of 2 - Pausing Split Jerk

  • 5 Sets of 1 - Split Jerk*

*10:00 total

3. WOD

<25:00 total>

“Jack Squat”

21-15-9 FT (TC=20:00):

  • Front Squat (52/36)

  • KB Swings (24/16)

  • 400m Run

CONDITIONING 190515

A.

<35:00 total>

  • Active Samson and Banded Lat and Shoulder Stretches

Then E2MOM 24 (3 rounds) of:

  • Station 1 – 8-10 KB Romanian Deadlift x reps @ 40X1

  • Station 2 – 8-10 Single-Arm Overhead DB Presses @ 2111 (right arm)

  • Station 3 – 8-10 Single-Arm Overhead DB Presses @ 2111 (left arm)

  • Station 4 – 8-10 Strict T2B or Hanging Leg Raises @ 2121

B.

<20:00 total>

10-9-8-7-6-5-4-3-2-1 FT:

  • KB Swings (24/16)

  • KB Goblet Squats (24/16)

  • Push-Ups

CROSSFIT 190514

1. Warm Up + Mobility

<15:00 total>

2 Rounds:

  • 15/12-cal Row

  • 5 Good Mornings

  • 5 Spiderman + Reach (eachside)

  • 15 Glute Bridges

  • 20 Swings

Then by 1 Round:

  • 9-cal Row

  • 6 Burpees

  • 3 Strict Pull-Ups

2. Skill

<15:00 total>

Strict HSPU

For Time (TC=10:00):

  • 50 Strict HSPU

3. WOD

<30:00 total>

“Lead Foot”

AMRAP 4:

  • 27/21-cal Row

  • 27 Burpees

  • 27 Pull-ups

4:00 Rest

AMRAP 4:

  • 21/15-cal Row

  • 21 Burpees

  • 21 T2B

4:00 Rest

AMRAP 4:

  • 15/9-cal Row

  • 15 Burpees

  • 15 Pull-ups

Part #1 (27's) - 1 Full round = 81 Reps

Part #2 (21's) - 1 Full round = 63 Reps

Part #3 (15's) - 1 Full round = 45 Reps