CROSSFIT

MONDAY
Overhead Squat Strength + Power Snatch and Handstand Push-ups

A1. Snatch Push Press + Overhead Squat – Build to a tough set of 1+5, or perform three sets focusing on technique
A2. Mobility or Stability Drill – Details below
*Midline Stability – Loaded Deadbug – 30-45-sec
**Shoulder Mobility – Prone Pass Through – 30-45-sec
***Thoracic Mobility – Cat/Cow – 30-45-sec

+

5RFT
7 Power Snatch (50/35)
10 Kipping Handstand Push-up
*scale the Kipping Handstand Push-up to Wall Climbs (x3) or Push-ups (x10-15)
**11 minute cap

TUESDAY
Plyometrics and Midline + Mixed Aerobic

10 minutes for quality
12-16 Tall Kneeling See-saw Press, alt
10-20 Landmin Rotations, alt
5 Box Jump-step down

+

10 minute AMRAP
30 Double Unders
10 Dumbbell Power Snatch, alt (22/15)
10 Burpees

Rest 5 minutes

10 minute AMRAP
10/8 Calorie Row
10 Box Jump-step down (24/20)
10 DB Hang Clean and Jerk, alt (22/15)

WEDNESDAY
Upper Strength + Toes to Bar Sprints

Option 1:
6 minute AMRAP
2 Turkish Get-up, alt (24/16)
4 Strict Pull-ups
8 Push-ups

or

Option 2:
6 minute AMRAP
10 Turkish Get-ups, alt (24/16)
20 Strict Pull-ups
AMRAP Push-ups

+

Every 2 minutes for 12 minutes
6-12 Unbroken T2B
-into-
20-sec Assault Bike Sprint / Burpee over the… sprint

THURSDAY
Mobility + Structural Hinge/Upper Push + Double DB/KB Lower

6 minute EMOM
1 – 90/90 Hip CARs
2 – Lunge Matrix

+

12 minute EMOM
1 – 10-15 DB Bridge Floor Press
2 – 8-10 Split Stance Deadlift/side
3 – 30-45-sec Plank Reach Under

+

Every 4 mintues for 12 minutes
10 Burpee Box Jump-step down (24/20)
15 Double DB/KB Deadlift
20 Double DB/KB Front Rack Reverse Lunge, alt

FRIDAY
Clean Technique + Partner Couplet

A. Dip Power Clean – 3×5; rest 60-sec
B. Clean – Every 90-sec x 10: 3 reps
*focus on speed and positions
**if technique is good build as able

+

Partner Workout – Alternating Rounds
6RFT
30 Wallball (9/6)
30 Hang Power Snatch (35/25)
*18 minute cap

SATURDAY
Midline Endurance WOD

25 minute AMRAP
20/15 Calorie Row
20 Abmat Sit-ups
60 Double Unders
20 Kettlebell Swings (24/16)

GPP

MONDAY
Structural Strength + Aerobic Intervals

Volume Accumulation 12 Min
6-8 Single Arm / Leg Glute Bridge Floor Press
8-10 Tall Kneeling Db o Plate Curl + Halo
20 sec Weighted Side Plank

Amrap 4 min 1 min rest x 2
12 Cals
10 Sit Up
8 Hands off Push Ups

rest 2 min

Amrap 4 min 1 min rest x 2
12 Dumbell Step Up
10 Sit Up
8 Athletic Burpees

TUESDAY
Kb Complex + Amrap

Every 3 min x 12 min
8 Dual Kb/Db Deadlift, 30×1
6 Bent Over Db/Kb Row, 20×0
3 Reverse Lunges each leg (3+3)

Skill
Db Hang Snatch

Amrap 15
200 mt run o 40 sec bike
40 Double Unders
20 Air Squat
20 Hang Dumbell Snatch alt. (10/10)

WEDNESDAY
Row & Devil Intervals

30 min work
2 min On 2 min Off alternating
– Row @70 %
– rest
– Devil Complex*
– rest
*9 Db Burpees, 6 Hang Devil Clean, 3 Thruster

Every 90 sec x 5
5 Tuck Ups Sit Up
10 Hollow Rock – Tuck Hollow Rock o 30 sec Hold

+

5 min Coach Directed Cool Down

THURSDAY
Structural Strength + Amrap 35/25

Emom 16 min
30 sec Single Kb Wall Sit L
30 sec Single Kb Wall Sit R
8-12 Staggered Push Ups, 20×1
40 sec Hollow Body Hold

Amrap 12 min
35 On 25 Off
Russian Swing – light weight
Sprinter Mountain Climbers
Cals o Air Squat o Single Unders

FRIDAY
Skill + Team Wod

E2MOM
5 x 3 x (1 Deadlif 1 Deadclean 1 Clean) each side

+

Partner A
Row 50 cals

12 Rounds
6 Burpees
12 American Swing

Partner B
Row 50 cals