Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
CFEC Total
Bench press and power clean 5-3-1-1-1-1
Max rep pull ups
Max rep dips
WOD:
"Cindy"
5 pull ups
10 push ups
15 squats
AMRAP 20 minutes
WOD1:
21-15-9
Alternating dumbbell snatches (50/35)
Burpees
AAB Calories
12 minute cap.
2 minutes rest.
WOD2:
Run 800 meters
Then:
18-15-12-9-6-3
Box jumps (20 inch)
Ball slams (25/15)
V ups
For time. 15 minute cap.
"CrossFit Total"
3 attempts at your 1 rm
Back squat
Shoulder press
Deadlift
5-3-1-1-1-1
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 v ups
10 good mornings
10 prisoner lunge steps
Strength:
Bench press 5-3-1-1-1-1
30 dips
WOD:
100 meter prowler push (45/35)
15 dumbbell bench press (50/35)
12 strict toes to bar
9 kettle bell rows per side (70/45)
AMRAP 23 minutes
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Deadlifts 5-3-1-1-1-1-1
Straight leg deadlifts or good mornings 3x10
WOD:
Run 1 mile AFAHP
2 minutes rest
Then, 10 down to 1:
Deadlifts (225/145)
Bar facing burpees
Ball slams (40/25)
Post mile time and total time.
Strength:
Shoulder press 5-3-1-1-1-1
WOD:
18 minute EMOM
M1: 5 power clean to overhead (135/95)
M2: 10/8 AAB calories
M3: 15 kettle bell swings (53/35)
Must complete all 6 rounds for RX
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 strict pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Back squats 5-3-1-1-1-1
WOD:
Run 250 meters with slosh pipe (45/35)
8 rope grip pull ups
8 back squats (185/135)
8 jumping lunges (alternating legs)
16 sledge hammer swings (16/10)
5 rounds for time.
25 minute cap.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Strength:
Shoulder press 5x5
WOD:
Run 800 meters
Then, AMRAP of:
10 shoulder press (95/65)
10 jumping lunge steps (5 per side)
1 caving ladder climb
Run 200 meters
18 minutes
Post 800m time and AMRAP time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 strict pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Back squats 5x5
WOD:
10-20-30 meter shuttle run
5 L pull ups
8 burpees
11 box jumps (20 inch)
14 back squats (135/95)
4 rounds for time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 ghd sit ups
10 good mornings
10 squats
Strength:
Deadlifts 1x10 warm up set, 3x10 or 3x12-15 working sets
WOD:
8 chest to bar pull ups
10 double reverse grip deadlifts (185/135)
12 lateral burpees
50 meter prowler push (60/45)
5 rounds for time
Must complete 2x250 meter farmers carry at some time during WOD M(70/70) W(53/53)
