MONDAY

CrossFit

GYMNASTICS
Gymnastics bar complex
Option #1:
3/4 rounds
1/3 Strict Chests to Bar
3/5 Strict Pull Ups
5/7 Strict Toes to Bar
scale up to weighted

Option #2:
3/4 rounds
3/5 Strict Pull Ups / Banded Strict Pull Ups
5/7 Strict Knees to Elbows / Leg Raisers
7/10 Ring Rows or Banded Rows

WOD
3 rounds
28 Double Unders
14 Kettlebell Snatches (7 each)
7 Bar Muscle Ups / Chests to Bar
3 rounds
14 mt Overhead Lunges (7 each)
7 Chests to Bar / Pull Ups
3 rounds
28 Double Unders
14 Goblet Squats
7 Toes to Bar / Knees to Elbows
cap time 20′ (hard cap time)

Conditioning

STRENGTH
Lower Body

METCON
Amrap 10′
20 cals Row
30/25 Hands Off Push Ups
60 Air Squats
Amrap 8′
20 cals Row
30 Burpees
45 Air Squats
Amrap 6′
15 cals Row
30 Burpees no Push Ups
30 Air Squats

TUESDAY

CrossFit

STRENGTH
Back Squat
6 x 6 with the 8 Rm of 28/1/19
rest 2/3′ between sets

WOD
Emom 15′
15/20 Wall Ball shots
15/20 cals Row
15/20 Push Ups
Active recovery: run, row, bike @ easy pace

Conditioning

STRENGTH
Upper Body

METCON
Hit
30/45/60/45/30
Work – Rest
Box Jumps
DB Thrusters – light weights –
Single Unders

WEDNESDAY

CrossFit

WEIGHTLIFTING
Every 90″ x 5/7 rounds
1 Power Clean 1 Squat Clean
1 S2O

WOD
For time
8 rounds IGYG
3 Burpees over the bar
3 Deadlifts
3 Hang Power Cleans
3 S2O
3 Burpees over the Bar
rx 70/50

Conditioning

STRENGTH
Total Body

METCON
Amrap 20′
200/150 mt Row
20 Walking Lunges
20 American Swings
20 Sit Ups

THURSDAY

CrossFit

METCON
Row and Obstacles
1 mile Row
20 DB Burpees Step over the Cage
1 mile Row
40 Synchro Box Jump Overs
1 mile Row

Conditioning

STRENGTH
Total Body

METCON
Team of 2
20-30-40-30-20
Burpees over the Plate
KB SDHP
+ 15 Synchro Air Squats after each round

FRIDAY

CrossFit

STRENGTH
Friday pump
3 rounds
– 12/15 DB Glute Bridge Bench Presses
– 15/20 Hollow Rocks
– 10 Ring/Box Dips

WOD
For time
10-9-8-7-6-5-4-3-2-1
Dumbbell Snatches, alternating (30/22,5)
HSPUps

Conditioning

STRENGTH
Core

METCON
In 3′
45 Wall Ball shots
amrap cals machine
rest 1′
In 3′
36 Wall Ball shots
amrap cals machine
rest 1′
In 3′
35 Devil Presses
amrap plate, sandbag or DB Step Overs
rest 1′
In 3′
28 Devil Presses
amrap plate, sandbag or DB Step Overs
Score: sum of cals and Step Overs