CROSSFIT

MONDAY
Deadlift Strength Volume + Lower body muscle endurance

STRENGTH
Deadlift – Build to a tough set of five for the day
*reset every rep
or
5×5 (focusing on technique)
*perform working sets every three minutes for fifteen minutes

+

METCON
12-10-8-6-4-2-12
Dumbbell Power Cleans (22/15/hand)
*20 Reverse Lunges between every round

TUESDAY
Gymnastics skill and endurance + Kipping Endurance

STRENGTH
3 sets for quality
30-45-sec Tripod Leg Extensions
30-45-sec Box Handstand Shoulder Taps
30-45-sec Shoulder Extension Plank
*rest as needed between movements to maintain quality
**9-12 minutes

or

3 sets for quality
30-45-sec Tripod/Headstand
30-45-sec Plank Shoudler Taps
30-45-sec Handstand Hold Against Wall
*rest as needed between movements to maintain quality
**9-12 minutes

+

METCON
5RFT or For Quality
25 Double Unders/Unbroken DU
10 T2B
25 Double Unders/Unbroken DU
3-5 Bar Muscle Ups

WEDNESDAY
Functional bodybuilding accessory work + Team chipper

STRENGTH
12 minute EMOM
1 – 8-12 Chest Supported Row
2 – 6-8 Reverse Lunge w/ Hip Flexion Hold/side
3 – 30-45-sec Bent Hollow w/ Band Distraction
*change sides each set for the hollow- 2 sets/side in total

+

METCON
Partner Workout
For Time
120/90 Calorie Row
120 Wallball (20/14)
120 V-Ups»

THURSDAY
Snatch technique practice + High turnover triplet skill focus on KB Windmill and Snatches

STRENGTH
Squat Snatch – Every 2 minutes for 12 minutes: 2 reps

reset reps, no touch and go
no missed lifts or maximal attempts

+

METCON
13 minute AMARAP
9 Box Jump-step down (24/20)
7 Hang Power Snatch (35/25)
5 2-Push-up Burpees»

FRIDAY
Weightlifting skill/strength + Barbell ConditioningA. For Quality

STRENGTH
Push Jerk – Build to a tough set of five for the day
*reset each rep
or
5×5 (focusing on technique)

+

METCON
Every 90-sec x 8 (12 mins)
8 Power Cleans
8 Front Squats
8 Shoulder-to-overhead
…7,7,7….6,6,6….5,5,5…etc

*every round increase weight by 2-5kg»

SATURDAY
Two Jackie style workouts with strict gymnastics
METCON
00-12 mins
For Time
1000m Row
50 Dumbbell Push Press (15/10/hand)
30 Strict Pull-ups

10-24 mins
For Time
1000m Row
50 Kettlebell Swings (24/16)
30 Strict Handstand Push-ups»

GPP

MONDAY
Strength volume for Squat + Midline muscle endurance couplet

STRENGTH
5 Sets, 1 set every 3 min o rest 90 sec after each
8-12 Dual Kb Front Squat, 30×1
10-15 Side Bend each side
*15 min cap time

+

METCON
Gut Test
21 – 15 – 12 – 9 – 12 – 15 – 21
UB American Swing
Abmat Sit Up
*cap time 12 «

TUESDAY
Unilateral Structual Strength + Aerobic Endurance
STRENGTH
Emom 9-12
30-40 sec On 30-20 sec Rest
Tall Plank Shoulder Tap
Goblet Split Squat Hold (15/15)
Side Plank raise (15/15)

+

METCON
AMRAP 20 @ 65
30/25/22 cals
20/16 Reverse Lunges
10 Down Up
*Aerobic Pace «

WEDNESDAY
Power Muscular Endurance

POWER
Emom 14
. 4 Broad Jump Max Effort o High Box Jump
. 10 MedBall Toss/Pass o Slam Ball
. Rest
*
METCON
Power Endurance
20 – 2
Box Jump Step Down
2 – 20
Db Hang Clean o Plate G2O

THURSDAY
Structural balance + Total Body Intervals

STRENGTH
12 minute EMOM
. 8-12 3-Point Dumbell Row, dumbell Row
. 12-16 Dumbell Step Up* (6/6 o 8/8)
. 30-45-sec Hollow Hold > Weighted Hollow Hold
*una dumbell pesada al lado de la pierna que trabaja

+

METCON
Intervals
15 min
35 sec On 25 sec Off
. Box Jump Step Down
. Db Hang Clean alt
. V-Ups o Tuck Ups Sit Up
«

FRIDAY
Snatch technique practice + Long Intervals Amrap

SKILL
Kb Snatch – Dual Kb Snatch

+

METCON
Wod
4 min On 1 min Off
. 12 Cals
. 12 Shoulder MedBall Squat (6/6)
. 12 kb Snatch (6/6)»