CROSSFIT

MONDAY
Movement practice
STRENGTH
A. Back Squat – Build to a tough set of five for the day or 5×5 @21X1 *perform working sets every three minutes for fifteen minutes
*
METCON
4RFT
14 Pull-ups
14 Pistols, alt
40 Double Unders
*10 minute cap
**adjust pull-ups with jumping chest-to-bar or ring rows (14-21 reps)
***adjust pistols with pistol toes support, band assisted pistols or air squats (28 reps)
****adjust double unders with singles unders (80-120 reps)

TUESDAY
Structural balance and movement focus
STRENGTH
9 minute EMOM
1 – 6-8 Tall Kneeling SA Press/side
2 – 8-10 Single Arm Russian KBS/side
3 – 30-45-sec Seated Leg Raises
*
METCON
7 minute AMRAP
3 Strict Handstand Push-ups
6 Kettlebell Swings (32/24)
9 Box Jump-step down (24/20)
+
Rest 3 minutes
+
7 minute AMRAP
3 Burpee Box Jumps (24/20)
6 Toes-to-bar
9 Wallball (9/6)
*adjust strict handstand push-up with one abmat, or perform kipping reps, or perform 1 Wall Walk
**adjust toes to bar with Kipping knees to chest, or medball sit-ups (x9)

WEDNESDAY
Tester
Clean and Jerk – Quickly build to a tough double
*8 minutes
**use this to provide a warm up for the workout and allow people to understand what weight they should be using
***use the same style of clean and jerk that you will perform on the heaviest bar in the workout
+

For Time
45/36 Calorie Row/Bike
9 Clean and Jerks (60/42)
30/24 Calorie Row/Bike
6 Clean and Jerks (80/55)
15/12 Calorie Row/Bike
3 Clean and Jerks (100/70)
*10 minute cap
**run two heats

THURSDAY
Unstructured skill focus on KB Windmill and Snatches
2 sets (Partner Workout – Max Reps each station)
Min 1 – Assault Bike Cals
Min 2 – Burpee Pull-ups
Min 3 – DB Box Step Ups (22/15)
Min 4 – DB Power Snatch, alt (22/15)
Min 5 – Assault Bike Cals
Min 6 – Overhead Sit-ups* (15/10)
Min 7 – Box Jump Overs (24/20)
Min 8 – DB Hang Clean and Jerk, alt (22/15)
Rest 2 minutes between sets

*other partner anchors the feet
**alternate every movement so working :60/:60
***on the second round change the working order of partner
***each pair will need one piece of equipment only for each

FRIDAY
Gymnastics strength work
A. For Quality
10-9-8…1
Strict Pull-ups
Dumbbell or Kettlebell Z-Press
*15 minute cap
**scale pull-ups banded pull-ups or ring rows (10-20 reps)
+
For Time
21-18-15-12-9-6-3
Deadlifts (80/55)
Box Jump-step down (24/20)
*10 minute time cap

SATURDAY
Partner Workout
6 minute AMRAP
50 Shoulder-to-overhead (50/35)
AMRAP Calorie Row
+
6 minute AMRAP
50/40 Calorie Row
AMRAP Burpee Over Rower
+
6 minute AMRAP
50/40 Kipping Pull-ups
AMRAP Calorie Row
+
6 minute AMRAP
50/40 Calorie Row
AMRAP Wallball (20)
*rest 1 minute between AMRAPs
**aiming for roughly an even split of three minutes per movement
***partition as needed

GPP

MONDAY
Volume and movement practice
STRENGTH
4 sets:
6-10 Dual Kb Sumo Deadlift, 20×1 tempo
10-12 Glute Medius Side Plank (PVC) 30 sec each
rest 90 sec
*cap time 12 minute
*
METCON
Amrap 15 minute
Team of 2
41 cals Row
41 Russian Swing
41 Ring Row o Australian Pull Ups
change every 30-40″

TUESDAY
STRENGTH
9 minute EMOM
1 – 8-10 Tall Kneeling Arnold Press, focus on the midline
2 – 30 sec Pause Plank Knee to Elbow
*
METCON
EMOM 10 min
15 cal
10-8 hands off burpees
rest 2 minute
AMRAP 8 min
15 cal
12 Single Arm Push Press (6/6)

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
Skill + Grinder Workout
SKILL
5 minutes skill intro
+
Wall Walk – Turkish Sit Up
10 minute practice
*
METCON
5 Sets Amrap 3 min, 1 rest between rounds
1 Wall Walk o 3 Inch Worm
9 Sit Up
12 Jumping Lunges

FRIDAY
Power Endurance Intervals
STRENGTH
For Quality
10-1
Goblet Squat, 20×1
Banded Pull Thruth
*
METCON
Power Endurance Intervals
5 Rounds – 20 min total
2 min On 2 min Off
21-18 cals
Amrap
Option 1
Devil Press
Option 2
Down Up