CROSSFIT

MONDAY
Front Squat Strength + 20.1ish

Front Squat – Build to a tough set of five for the day
or
5×5 @21X1 (focusing on technique)
*perform working sets every three minutes for fifteen minutes

+

8 minute AMRAP
10 Overhead Squats (40/30)
8 Burpee Over Bar
*adjust the overhead squat to a front squat (50/35) for those with limited overhead mobility

TUESDAY
Structural Balance + Interval Gymnastics

15 minute EMOM
1 – 6-8 Half Kneeling SA Press/side
2 – 6-8 Single Leg Glute Bridge/side
3 – 6-8 Cadlestick into Pistol, alt

+

5 sets
2 minute AMRAP
5 T2B
7 Hand Release Push-up
9 Kettlebell Swings (24/26)
1 minute rest
*adjust T2B to Kipping Knees to Elbow or Toes to Kettlebell

WEDNESDAY
Clean and Jerk Strength + Heavy Barbell Battery

Clean and Jerk – Every 3 minutes for 15 minutes: 3+1
*reset every clean, no touch and go

+

Every 4 minutes for 20 minutes
500m Row @80-85%
5 Clean and Jerk (moderate-tough weight)
*this row pace should be 10-15-sec slower than average 2k Row split

THURSDAY
Turkish Get-up and Pistol Skill Practice + Partner Aerobic Workout

5 minutes skill intro
+
10 minutes skill practice
– Turkish Get-ups
– Pistols

+

Partner Workout
3RFT
1000m Row
30 Box Jump-step down (24/20)
30 Wallball (9/6)
*24 minute time cap
**change partner every 60-sec

FRIDAY
Gymnastics Strength + «Damn Dianne»

Every 2 minutes for 12 minutes
1 – 6-10 Weighted Strict Pull-ups
2 – 6-10 Deficit Strict Handstand Push-up

+

«Damn Dianne»
3RFT
15 Deadlifts (143/93)
15 Deficit Strict Handstand Push-up (20kg plate deficit/10kg plate deficit)

SATURDAY
Partner Dumbbells and Burpees

Partner Workout
10RFT YGIG
7 Dumbbell Power Cleans (22/15/hand)
14 Dumbbell Front Rack Reverse Lunge (22/15/hand)
21 Burpees
*30 minue cap
**alternate every round

GPP

MONDAY
Unilateral Squat Strength + Thruster and Burpees

A1. Deficit Split Squat 10 x @21X1 (focusing on technique)
A2. Side Plank Down Up 10 reps slow and controlled
*perform working sets every three minutes for fifteen minutes

+
For Time
21 – 18 – 15 – 12 – 9 – 6 – 3
Dumbell Thrusters – Down Up to plate

Beginners
Single Db/MedBall Thruster – Down Up to plate

TUESDAY
Trunk Structural Strength + Amraps

6-8 Half Kneeling Landmine Shoulder Press, 20×1
30-40 sec marching bridge
40 sec hollow hold / tuck body hollow hold

Amrap 20 min – 4 min on 1 min off
9 Hands Off Push Ups
12 Sit Up
15/12 Cals Bike/Row

WEDNESDAY
Kb Skill + Team Wod Power Endurance

Skill Kb Dead Clean
4 sets:
4/6 Single Arm Kb Dead Clean + 4/6 Kb Bent Over Row

Opzione 1
10 Rounds for time
15 Box Jump Step Down
15 American Swing
*alternating one round each

Opzione 2
10 Rounds for Time
20 Russian Swing
15 Box Jump Step Down General Warm Up
*alternating one round each

THURSDAY
Core Strength + Intervals 40/20

Emom 9′
6-8 Tall Kneeling Db Low Chopper each side
10 Tall Plank Db drag
30 Russian Twist

rest 3′

Emom 9′
20 sec side plank each
10 tall plank reach
40 arrested superman

15 min Amrap
40 sec on 20 sec off
Air Squat
Hang Dumbell Snatch, change every 5 reps
Double Unders

FRIDAY
Upper Body Pump + Pull/Press Conditioning

Every 3 min x 4 sets
5 Deficit Push Ups
+
8-10 Dual Kb High Pull

For Time
5 Rounds
9 Dual Kb Deadlift
9 Db Push Press
200 mt run/row/bike