CROSSFIT

MONDAY
Heavy strength focus
STRENGTH
A. Romanian Deadlift – 4×8-10 @31X1; rest 2 minute

+

METCON
For Time
50-40-30-20-10
Double Unders
25-20-15-10-5
Kettlebell Swings (32/24)
*12 minute cap

TUESDAY
Muscle up skill piece
STRENGTH
5 minutes skill intro
+
10 minutes skill practice
– Kipping Handstand Push-up

METCON
2RFT
8 Dumbbell Burpee Box Step-ups, alt (22/15/hand)
24 Kipping Pull-ups
8 Dumbbell Burpee Box Step-ups, alt (22/15/hand)
32 Abmat Sit-ups

WEDNESDAY
Structural balance
STRENGTH
15 minute EMOM
1 – 8-10 Single Arm Ring Row/side
2 – 6-8 Dumbbell RNT Reverse Lunges/side
3 – 30-45-sec Weighted Hollow Hold

+

METCON
Partner Workout
15 minute AMRAP
15 Deadlifts (100/70)
15/12 Calorie Bike/Row
*partition as needed

THURSDAY
Snatch skill and strength work
STRENGTH
A. Power Snatch + Squat Snatch – Every 2 minutes for 8-10 minutes (4-5 sets): 1+2
*reset reps, no touch and go
**focus on technique and build weight as technique allows
***no missed lifts or maximal attempts

+

METCON
Tabata (20-sec/10-sec x 8)
Toes-to-bar
Wallball (9/6)
Push-ups

*move from one movement directly into the other
**12 minutes total
***scale T2B to Kipping Knees to Chest
****scale Push-ups for push-up to box or push-up to knee

FRIDAY
Overhead Strength
STRENGTH
A. Push Press + Push Jerk- Build to a tough set of 2+2 for the day
*reset each rep
or
5×3+3 (focusing on technique)

METCON
3 sets (15 minutes)
3 minutes AMRAP
20/15 Calorie Assault Bike
AMRAP Power Clean + Push Jerk (60/42)
2 minutes rest

SATURDAY
Long endurance focused workout
20 minute AMRAP
20 Down-ups
20 Dumbbell Hang Power Snatch, alt (22/15)
20 Box Jump-step down
20 Goblet Reverse Lunges, alt

GPP

MONDAY
Squat – Structural Strength
STRENGTH
4 sets
6-8 Dual Db Front Squat
15 Side Bend Dumbell each side

METCON
For Time
T-2
100 – 80 – 60 – 40 – 20
cals
60 – 50 – 40 – 30 – 20
Dumbell Clean

TUESDAY
Upper Pull Strength
STRENGTH
Every 3 minute x 4-5 sets
4-8 Strict Pull Ups
10 Hollow Rock
10 Super Man Rock

METCON
Amrap 15
10 Goblet Reverse Lunges
12 Ring Row o Australian Pull Ups
10 Deck Squat
24 Double Unders o 12-9 cals

WEDNESDAY
STRENGTH
EMOM 12
6-8 Floor Press
40 sec Wall Sit o Goblet Wall Sit
10-12 Plank Knee to Elbow

METCON
21 – 15 – 9
American Swing
Hands Off Push Ups
*200 mt run between sets
into
18 – 12 – 6
Goblet Squat
VUps o TuckUps o No hands Sit Up
*200 mt run between sets

THURSDAY
Structural Strength + Muscular endurance intervals
STRENGTH
EMOM 12-16 min
15 sec Single Arm Front Leaning Rest each
20 sec Split Squat Hold each
30 sec hollow hold each
1 min single unders

METCON
4 min on 1 min off x 3-4
3 Inchworm o 1 Wall Walk
6 Hang Devil Press o single arm hang devil press
9 Box Jump Step Down

FRIDAY
Shoulder Strength + Single Leg Power + Aerobic Endurance
STRENGTH
EMOM 10 min
3 Kettlebell Push Press + 5 Thruster
3-5 split squat jump / jumping lunges

METCON
AMRAP 18-15 min
30 med ball deadlift
30 sit up
20 box step up
20 plank knee to elbow
10 burpees no push ups