21.06.21 – 21.06.26

Monday 21.06.21

CrossFit

Deadlift
On the 1:30 for 12 minutes
1×5 @55%
1×3 @65%
1×1 @75%
1×5 @60%
1×3 @70%
1×1 @80%
1×5 @65%
1×3 @75%
1×1 @85%

Conditioning
50′ Alternating Front Rack Lunges 115/80lbs
then,
4-7-10-13
Bar Facing Burpees
Thrusters 115/80lbs

Duration: Medium
Feel: Gas
Pacing: Sustain

Competitor’s Corner

Deadlift
1×5 @55%
1×3 @65%
1×1 @75%
1×5 @60%
1×3 @70%
1×1 @80%
1×5 @65%
1×3 @75%
1×1 @85%

Skill – For Completion
In a 20/14lbs Vest Until you reach 30/21 Reps
1 Comfortable set of Muscle Ups
Rest 2:00
Do not reach for a set unless it would potentially be the 30th/21st rep.

Conditioning
50′ Alternating Front Rack Lunges 135/95lbs
then,
4-7-10-13-7-4
Bar Facing Burpees
Thrusters 135/95lbs

Tuesday21.06.22

CrossFit

Weightlifing
Every 2:00 for 24:00
High Hang Clean + Below Knee Clean + Clean + Jerk
High hang is anywhere between hip and quad. No hip cleans. Weights are meant to be light enough to work on technique. Does not need to be unbroken, drop and reset if it helps technique.

Conditioning
AMRAP 6 minutes
9/6 Calorie Assault Bike
36 Double Unders
3 Cleans 185/135

Duration: Short
Feel: Gas
Pacing: Send

Oly Club

Snatch – heavy single; 90% of that x 1 x 3
Clean & jerk – heavy single; 90% of that x 1 x 3
Front squat – clean single wt x 2 x 2
GHD sit-ups – 3 x 15

Competitor’s Corner

Grunt Work
4 Rounds
15/12 Calories Assault Bike
30/24 Calorie Row
15/12 Calorie Assault Bike
Rest :90 between rounds

Wednesday21.06.23

CrossFit

Back Squat
1×1 @80%
Then
2×3 @70% of 1RM
2×3 @68% of 1RM
2×3 @65% of 1RM
2×3 @63% of 1RM
2×3 @60% of 1RM
Tempo Down, Speed up on all sets after the 1×1.

*20 minute time cap

Conditioning
5 Rounds
20 Wall Balls 20/14 lbs to 10/9′
10 Box Jumps 24/20"

*10 minute time cap

Duration: Short
Feel: Gas
Pacing: Sent

Competitor’s Corner

Back Squat
1×1 @80%
Then
2×3 @70% of 1RM
2×3 @68% of 1RM
2×3 @65% of 1RM
2×3 @63% of 1RM
2×3 @60% of 1RM
Tempo Down, Speed up on all sets after the 1×1.

Weightlifting Primer
Power Snatch
On the 90 seconds x 10 rounds
4 @65%
3 @70%
2 @75%
3 @70%
3 @75%
3 @80%
3 @80%
3 @85%

Conditioning
Until you reach 50 Power Snatches:
1 Max rep set of Unbroken Touch and Go Power Snatch @ 70%
10 Bar Facing Burpees
Rest :90

Thursday 21.06.24

CrossFit

Strength
On the 2 minutes
Front Rack Lunge
10-8-6-4-2

*Start at 45-55% of your Front Squat 1RM and climb each set

Conditioning
50/40 Calorie Row
50 KB Goblet Squats 53/35 lbs
50 Box Jump Overs 24/20"
100 Double Unders
50 Kettlebell Swings 53/35 lbs
50 KB Goblet Squats 53/35 lbs
50/40 Calorie Row

*20 minute time cap

Duration: Long
Feel: Conditioning
Pacing: Sustain

Oly Club

Snatch – heavy single; 85% of that x 1 x 3
Clean & jerk – heavy single; 85% of that x 1 x 3
Back squat – clean single wt x 2 x 2

Competitor’s Corner

Intervals
5 Rounds
15 Toes to Bar
Run 400m
12 Double DB Squat Cleans 60s/40s
Run 200m
Rest 3:00

Friday 21.06.25

CrossFit

Lift 1 – For Weight
Squat Snatch
4 @ 70%
3 @ 75%
2 @ 80%
4 @ 73%
3 @ 78%
2 @ 83%
4 @ 75%
3 @ 80%
2 @ 85%
Drop and Reset between reps. Rest 2 minutes between sets.

Conditioning
3 Rounds for time
Row 500m
21 Deadlift 205/155lbs
15 Handstand Push-ups

*12 minute time cap

Duration: Medium
Feel: Muscular Overload
Pacing: Send

Competitor’s Corner

Skill – For Completion
All in a 20/14lbs Vest
AMRAP :30 x 5
Chest to Bar Pull Ups
Rest 2:30
100 Rep Cap

Saturday 21.06.26

CrossFit

Erika’s Epic Throwdown

Competitor’s Corner

Partner Session
Buy in: 27 Syncro Wall Balls 30/20 lbs
21 Syncro Toes to bar
15 Calorie Bike and 15 calorie Row (1 athlete on each machine)
9 Syncro Overhead Squats 135/95
21 Syncro Chest-to-bar Pull-ups
15 Calorie Bike and 15 calorie Row (1 athlete on each machine)
9 Syncro Hang Power Cleans 135/95
21 Syncro Bar Muscle-ups
15 Calorie Bike and 15 calorie Row (1 athlete on each machine)
9 Syncro Thrusters 135/95
Cash out: 27 Syncro Bar Facing Burpees

21.06.14 – 21.06.19

Attention Athletes! Please refer to the notes below on how to approach the programming

Training Stimulus

To help you determine how to approach daily training, you’ll sometimes see the intended Duration, Feel, and Pacing posted. This will help you and your coaches determine the appropriate scaling and effort to achieve the desired training effect. This is also why you’ll often see time caps, RX+ loading, and alternate movements listed with the workout. Check out the Workout Description Format here.

Competitors

Competitors Corner training is intended to replace the daily programming on Mondays, Wednesdays, and Saturdays. On Tuesdays, Thursdays, and Fridays, competitors should follow the class programming and utilize the Competitors Corner as accessory work.

Monday 21.06.14

CrossFit

Weightlifting
Power Snatch
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
*Drop and Reset. Rest long enough to stay fast.

Conditioning
For time:
Row 500m
Rest 1:00
5 Rounds
10 Burpee Box Jump Overs 24/20″
20 Wallballs 20/14lbs to 10/9′
Rest 1:00

Duration: Short
Feel: Conditioning
Pacing: Reach

Competitor’s Corner

Weightlifting
Power Snatch
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
*Drop and Reset. Rest long enough to stay fast.

Conditioning
20 Burpee Box Jump Overs 24/20″
30 Wallballs 30/20lbs to 10/9′
20 Burpee Box Jump Overs 24/20″
30 Wallballs 30/20lbs to 10/9′
Rest 2:00
20 Burpee Box Jump Overs 24/20″
30 Wallballs 30/20lbs to 10/9′
Rest 1:30
20 Burpee Box Jump Overs 24/20″
30 Wallballs 30/20lbs to 10/9′
Rest 1:00
20 Burpee Box Jump Overs 24/20″
Rest :30
30 Wallballs 30/20lbs to 10/9′

Tuesday 21.06.15

CrossFit

Weightlifting
On the 1:30 for 12:00
Squat Clean & Split Jerk
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
*Drop and Reset. This is not a conditioning piece, keep rest long enough to stay smooth.

Conditioning
For Reps:
Every 4 Minutes for 16 Minutes
10 Clean & Jerks 155/105lbs
Row for Distance in remaining time.
*Score is total distance across four rounds in meters.

Duration: Medium
Feel: Conditioning
Pacing: Sustain

Oly Club

Snatch – heavy single; 90% of that x 1 x 4
Clean & jerk – heavy single; 90% of that x 1 x 3
Back squat – today’s clean max x 3 x 3
Weighted GHD sit-ups – 3 x 15

Competitor’s Corner

Skill – For Completion
Find a max set of UB Bar Muscle Ups
Into
3 Rounds
50% of Max Set UB
Rest 3:00

Wednesday 21.06.16

CrossFit

Strength
Back Squat
1×1 @90%*
Then
2×3 @75% of 1RM
2×3 @70% of 1RM
2×3 @65% of 1RM

*10 minutes to build to 90% then do remaining reps on the 75 seconds
**Tempo Down, Speed up on all sets after the 1×1

Conditioning
5 Rounds for time:
Row 250/200m
9 Shoulder to Overhead 115/80
3 Bar Muscle-ups

Duration: Short
Feel: Gas
Pacing: Send

*10 minute time cap

Competitor’s Corner

Strength
Back Rack Reverse Lunges
4×14
7 reps per side, per set. Focus on driving back up through with glutes vs. split squatting then brining feet together.

Stamina
EMOM 12 Minutes – Rotate Movements
1 – 12 KB Swings 70/53lbs
2 – 12 HSPU

Conditioning
AMRAP 20 Minutes – Down the Ladder
200m Empty Sled Shuttle (2x100m)
20 Single DB Step Ups 50/35lbs to 24/20″
Rest 1:00

Score is full rounds plus reps.

Thursday 21.06.17

CrossFit

Conditioning
For Time:
60 Toes-to-bar
50/40 Calorie Bike
40 HSPU
30 Deadlifts 155/105 lbs
20 Chest-to-bar Pull-ups
10 Power Cleans 155/105 lbs

Duration: Long
Feel: Conditioning
Pacing: Sustain

*20 minute time cap

Oly Club

Snatch – heavy single; 85% of that x 1 x 4
Clean & jerk – heavy single; 85% of that x 1 x 4
Front squat – heaviest clean weight x 2 x 3

Competitor’s Corner

Grunt Work
Every 5 Minutes for 40 Minutes*
400/350m Ski
400/350m Row
*Alternate starting movement each round. Work for negative splits on both machines each set.
Score is your slowest round.

Friday 21.06.18

CrossFit

Weightlifting
Push Jerk
3 @65%
3 @75%
AMRAP @85%*

*If you get 9 reps or less, rest 3:00 and repeat
Rest as needed between all sets

Conditioning DT 5 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Duration: Short
Feel: Muscular Overload
Pacing: Sustain

Saturday 21.06.19

CrossFit

Erika’s Epic Throwdown

Competitor’s Corner

Squat Clean
5 @65%
4 @70%
3 @75%
5 @70%
4 @75%
3 @80%
2 @85%
1 @90%

Conditioning
With a partner, split anyway…
200m Farmer Carry 70s/53s
30 GHD Sit-ups
30/24 Calorie Ski
4 Squat Cleans (225/155)
200m Farmer Carry 70s/53s
30 GHD Sit-ups
30/24 Calorie Ski
6 Squat Cleans (225/155)
200m Farmer Carry 70s/53s
30 GHD Sit-ups
30/24 Calorie Ski
8 Squat Cleans (225/155)
200m Farmer Carry 70s/53s
30 GHD Sit-ups
30/24 Calorie Ski
10 Squat Cleans (225/155)
200m Farmer Carry 70s/53s
30 GHD Sit-ups
30/24 Calorie Ski
12 Squat Cleans (225/155)

21.06.07 – 21.06.12

Monday 21.06.07

CrossFit

Back Squat
5 @ 70%
4 @ 75%
3 @ 80%
5 @ 73%
4 @ 78%
3 @ 83%
5 @ 75%
4 @ 80%
3 @ 85%

*Rest 2 minutes between sets

Conditioning
With a Partner*
50 Calorie Row
75 Calorie Ski
100 Calorie Assault Bike
*Alternate with your partner every 15-25 calories
**12 minute time cap

Competitor’s Corner

Back Squat
5 @ 70%
4 @ 75%
3 @ 80%
5 @ 72.5%
4 @ 77.5%
3 @ 82.5%
5 @ 75%
4 @ 80%
3 @ 85%

*Rest 2 minutes between sets

Skill – For Completion
Every :30 for 4:00
4/3 Muscle Ups*
*If you fail a round rest the remainder of the round and the entire next round, then add the volume back in :30 increments beyond 4:00. All athletes should complete 32/24 Muscle Ups. You may intentionally skip a :30 window that you don’t think you will make.

Conditioning – For Time
12-10-8-6-4-2
Deficit HSPU 6/4″
Power Snatch 155/105lbs

Tuesday 21.06.08

CrossFit

Split Jerk
4 @60%
3 @65%
2 @75%
4 @60%
3 @70%
2 @80%
Reset at the shoulders, no touch-n-go. Goal is to merge technical aspects with snappy lifts every rep.

AMRAP 16 Minutes
10 x 100m Shuttle Sprints
40 Burpee Box Jumps 30/24″

*100m = 1 Rep. Score is total get overs + total finished 100m increments.

Oly Club

Snatch – heavy single; 85% of that x 1 x 5
Clean & jerk – heavy single; 85% of that x 1 x 4
Front squat – clean heavy single wt x 2 x 3

Competitor’s Corner

Skill – For Completion
2 Rounds
9 Rope Climbs
Rest 5:00

Wednesday 21.06.09

CrossFit

Power Clean
With a 15 minute running clock…
Minutes 0-5:
1×1 @80%

Minutes 5-15:
EMOM x 10 minutes
2×3 @70% of 1RM
2×3 @68% of 1RM
2×3 @65% of 1RM
2×3 @63% of 1RM
2×3 @60% of 1RM

*Drop and reset. The goal is to maintain bar speed through all reps.

Conditioning
5 Rounds
10 HSPU
10 Box Jumps 24/20″
2 Hang Power Cleans @80%*
*Keep hang position between knee and hip. No hip cleans.

Competitor’s Corner

Gymanstics Warm Up
Straight Through
10 Strict Pull Ups
10 Box Jumps (30/24")
8 Pull Ups
8 Burpee Box Jumps
6 CTB Pull Ups
6 Burpee Box Jump Overs (30/24")

Gymnastics Skills
On the 2 minutes x 4 rounds
5 Gymnastic kip Pull-ups
4 Toes-to-bar
3 Gymnastic kip Chest-to-bar Pull-ups
2 Bar Muscle-ups

Partner Conditioning – For Time
With a Partner
For Time*
2k Assault Bike
63 Chest to Bar Pull Ups
2k Assault Bike
42 Chest to Bar Pull Ups
2k Assault Bike
21 Chest to Bar Pull Ups
2k Assault Bike
*Split as desired

Thursday 21.06.10

CrossFit

Power Snatch
On the 2 minutes 5 @60%
5 @70%
3 @80%
5 @70%
3 @80%

Conditioning
8 Rounds*
9 Power Snatch 95/65
15 Overhead Squats 95/65
21/18 Calorie Row

*20 minute time cap

Oly Club

Snatch – heavy single; 90% of that x 1 x 4
Clean & jerk – heavy single; 90% of that x 1 x 3
Back squat – clean single wt x 3 x 3
GHD sit-ups – 3 x 15

Competitor’s Corner

Conditioning
AMRAP 3 Minutes
15 Wallballs 30/20lbs to 10/9′
20 Toes to Bar
50′ Bearhug Walking Lunge 30/20lbs
Rest 1:00
AMRAP 3 Minutes
Rest 1:00
AMRAP 3 Minutes
Rest 1:00
AMRAP 3 Minutes
Continue where you left off after each rest.

Friday 21.06.11

CrossFit

Deadlift
1×5 @60%
1×3 @70%
1×1 @80%
1×5 @65%
1×3 @75%
1×1 @85%
1×5 @70%
1×3 @80%
1×1 @90%

*Rest 2 minutes between sets

AMRAP 12 minutes
2 Bar Muscle Ups
2 Deadlifts 185/125lbs
2 Bar Facing Burpees
*Add 2 reps to each movement every round.

Saturday 21.06.12

CrossFit

Erika’s Epic Throwdown

Competitor’s Corner

Gymnastics Strength
Max Deficit HSPU

Conditioning
8 Rounds
800m Run
8 Deficit HSPU 8/6″
8 Rope Climbs

21.05.31 – 21.06.05

Monday 21.05.31

CrossFit

Strength
On the 90 seconds x 10 rounds
3 Deadlifts @ 70%

Conditioning
Every 3 Minutes for 15 Minutes
30 Double Unders
4 Deadlift 275/185lbs
30 Double Unders
8 Kettlebell Swings 70/53 lbs

Competitor’s Corner

Pausing Back Squat
On the 2 minutes x 7 rounds
3 Back Squats @ 80%
*three second pause in the bottom

Conditioning
"Ives":
500m Row
100’ Handstand Walk
50 GHD Sit Up
100’ Handstand Walk
50 GHD Sit Up
100’ Handstand Walk
500m Row

Tuesday 21.06.01

CrossFit

Barbell Cycling
EMOM x 6 minutes
3 Hang Clean and Jerks
*Climb from 50%

Conditioning
AMRAP 24 With a Partner, alternating full rounds
8 Toes to Bar
10 Hang Clean & Jerk 95/65 lbs
Row or Ski 150m

Oly Club

Snatch – 70% x 1 x 3
Clean & jerk – 70% x 1 x 3
Back squat – 80% x 2 x 2

Wednesday 21.06.02

CrossFit

Strength
Split Jerk 1 rep max
*20 minutes to find today’s heavy single

Conditioning
AMRAP 7 Minutes
10 Clean and Jerks 135/95 lbs
20 Box Jump Overs 24/20"

Competitor’s Corner

Gymnastics Strength
EMOM x 10 minutes
2 Strict Toes-to-rings + 2 Strict Muscle-ups

Barbell Cycling
Alternating EMOM x 6 minutes
Odd: 3 Power Snatches 165/115 lbs
Even: 3 Power Clean & Jerks

Conditioning
4 Rounds for time:
6/4 Muscle Ups
6 Power Snatches (135/95)
6/4 Bar Muscle Ups
6 Power Clean and Jerks (135/95)
*All Reps must be unbroken

Thursday 21.06.03

CrossFit

Midline
Alternating EMOM x 10 minutes
Odd: 10 GHD Sit-ups
Even: 10 Good Mornings (75/55)

Conditioning
10 Rounds for time of:
9 Burpees
12/10 Calorie Row
15 Wallballs 20/14 lbs

*15 minute time cap

Oly Club

Snatch – 65% x 2 x 4
Clean & jerk – 65% x 2 x 3
Snatch push press + overhead squat – 65% (of snatch) x 3 + 3 x 4

Competitor’s Corner

Snatch Ladder
For Time:
30 Snatch (95/55)
20 Snatch (135/95)
10 Snatch (185/115)
5 Snatch (205/155)

Friday 21.06.04

CrossFit

Strength
Front Squat
3 x 5 @ 85%

*Rest 2 minutes between sets

Conditioning
Run 800m
18 Front Squats 135/95 lbs
Run 600m
15 Front Squats 135/95 lbs
Run 400m
12 Front Squats 135/95 lbs
Run 200m
9 Front Squats 135/95 lbs

*20 minute time cap

Competitor’s Corner

Midline Strength
10 Rep max Overhead Squat

Saturday 21.06.05

CrossFit

Erika’s Epic Throwdown

Competitor’s Corner

Strength
Cluster
Build to a heavy single

Team Session
3 Rounds for time with a partner:
Split reps anyway
60 Lateral Burpee over bar
30 Squat Snatch (135/95)
60 Box Jumps (30/24)
30 Thruster (135/95)
60 Chest-to-Bar Pull-Ups
-5 Min Rest between sets-

21.05.24 – 21.05.29

Monday 21.05.24

CrossFit

Gymnastic Skills
Bar Muscle Ups
3 Rounds
5 Ring Rows w/ Pause at the top of the rep, slow negative
then,
10 Gymnastic Kips
then,
3 sets of 1-3 Bar Muscle Ups

Conditioning
AMRAP 21 Minutes
18 Burpees to 6" Target
5 Bar Muscle Ups
18 Hang Power Cleans 115/75lbs
3 Bar Muscle Ups

Oly Club

Muscle snatch – heavy single
Clean & jerk – 70% x 1 x 3
Jerk – 70% x 3 x 3
Push press – 84% x 3 x 3

Competitor’s Corner

Team Session
Barbell Efficiency
2 Rounds
1:00 Max Rep Squat Snatch 135/95lbs*
Rest 2:00
1:00 Max Rep Squat Snatch 135/95lbs**
Rest 2:00

*Must be done as touch and go sets of 3 or more reps
**Must be done as singles
Goal is to learn how to be consistent with fast singles and to compare how touch and go vs. quick singles feel for you.

Conditioning For time:
21 Power Snatches, 135/95 lbs
15 GHD Sit-ups
9 Bar Muscle-ups
Rest 2 mins
15 Power Snatches, 135/95 lbs
15 GHD Sit-ups
15 Bar Muscle-ups
Rest 2 mins
9 Power Snatches, 135/95 lbs
15 GHD Sit-ups
21 Bar Muscle-ups

Tuesday 21.05.25

CrossFit

Back Squat
5-3-2-1-1-5-5
Start at 70-75% and add weight for the first 5 sets.
Then take up to two attempts at a 5 rep max.

Immediately after each set, perform 3 explosive box jumps.
*20 minute time cap.

Row Conditioning
For 7 cycles:
AMRAP in 1 min of:
21/17 Row Calories

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Oly Club

Snatch – 80% x 1 x 3
Snatch pull – 100% (of snatch) x 2 x 3
Front squat – 87% x 1 x 5
GHD sit-ups – 3 x 12

Competitor’s Corner

Skill – For Completion
For 5 cycles:
AMRAP in 30 secs of:
Strict Handstand Push-up
Rest 2:30 between each cycle.

Barbell Cycling
EMOM 10 Minutes
3 Touch and Go Power Clean to Push Jerk
Weights should stay in the 60-70% range with consistent movement efficiency as the goal

Wednesday 21.05.26

CrossFit

Barbell Cycling
Every 90 seconds for 9 minutes
Hang Squat Snatch, 3 reps

Reps must be unbroken. Pausing at the hang is acceptable.
Start at 60% and climb after each perfect triple

Conditioning
14 Rounds
7 Push Ups
6 Hang Squat Snatches 95/65lbs
5 Chest to Bar Pull Ups

20 minute time cap
Rx+: 115/105; Bar Muscle Ups

Oly Club

Muscle snatch – 75% x 2 x 3
Snatch – 70% x 1 x 3
Snatch balance – heavy single

Competitor’s Corner

Team Session Power Clean + Hang Power Clean + Push Jerk
1-1-1-1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Double DT
10 rounds for time of:
12 Deadlifts, 155/105 lbs
9 Hang Power Cleans, 155/105 lbs
6 Push Jerks, 155/105 lbs

Thursday 21.05.27

CrossFit

Weightlifting
Every 2 Minutes:
Split Jerk
4 @ 50%
3 @ 60%
2 @ 70%
4 @ 55%
3 @ 65%
2 @ 75%

For Time
20 Strict HSPU
400m Run
60 Wall Balls 20/14lbs
400m Run
20 Strict HSPU

Rx+: 4" deficit HSPU; 30/20 lb Wall Balls

Oly Club

Clean & jerk – 80% x 1 x 3
Jerk – heavy single; 90% x 1; 80% x 1 x 2
Clean deadlift – 109% (of clean) x 2 x 3
Back squat – 87% x 1 x 5; follow each set with 3 box jumps

Competitor’s Corner

For time:
Run 800m
12 Squat Snatch 185/130lbs
24 Burpee Get Overs 48/40″
Rest 2:30
24 Overhead Squat 185/130lbs
12 Burpee Bar Muscle Ups
Run 400m

Friday 21.05.28

CrossFit

AMRAP 40 Minutes with a partner, all split evenly anyhow:
1200m Assault Bike
30 Alternating DB Snatch 50/35 lbs
1200m Assault Bike
28 Alternating DB Snatch 50/35 lbs
1200m Assault Bike
26/1,000m, 24/1,000m, etc.

Continue until you finish the round of 1000m & 2 Double DB Snatches, then restart.

Oly Club

Rest

Competitor’s Corner

Squat Clean Waves
On the 2 minutes:
3 @ 70-75%
2 @ 75-80%
1 @ 80-85%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
3 @ 80-85%
2 @ 85-90%
1 @ 90-95%

Drop and Reset

Saturday 21.05.29

CrossFit

Murph
For time:
Run, 1 mi
100 Pull-ups
200 Push-ups
300 Air Squats
Run, 1 mi

Partition the pull-ups, push-ups, and air squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it "Body Armor." From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Oly Club

Snatch – heavy single
Clean & jerk – heavy single
Front squat – heavy single

21.05.17 – 21.05.22

Monday 21.05.17

CrossFit

Overhead Squat
5-3-2-2-1-1-1

Immediately after each set, perform an :08-12 AAB sprint for max wattage. As soon as your wattage starts to fall off, stop.
Start at 80-85% and add weight each set.
Goal: all three singles are 90-100% (may go for 1RM if it’s feeling good)

Metcon
3 rounds for time of:
22 Dumbbell Snatches, 70/50 lbs
33 Wall Balls, 20/14 lbs, 10/9 ft

Oly Club

Mid-hang muscle snatch – 75% x 3 x 3
Snatch balance + 2 overhead squats – 75% (of snatch) x 3 sets
Push press – 82% x 4 x 4

Competitor’s Corner

For time:
For time:
18 Front Squats, 135/95 lbs
6 Ring Dips
12 Front Squats, 135/95 lbs
12 Ring Dips
6 Front Squats, 135/95 lbs
18 Ring Dips

Tuesday 21.05.18

CrossFit

Back Squat
10-10-10-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Metcon
AMRAP 15 mins
60 Double Unders
15 Handstand Push-ups
12 Clean & Jerks, 115/75 lbs

Oly Club

Snatch – 75% x 1 x 3
Snatch pull of 3" riser – 90% (of snatch) x 3 x 3
Front squat – 84% x 2 x 4
Stiff-legged deadlift – 3 x 5 (add weight from last Mon)

Competitor’s Corner

AMRAP 25 mins
Run, 400 m
Rest 1 min

Shoot to hold consistent splits across all rounds (within :05 every round). A good goal would be to run around your 2-3 mile PR pace.

Wednesday 21.05.19

CrossFit

Weighlifting Skills
Every 1:30 for 15 mins
1 Jerk Dip + 1 Split Jerk w/ Pause in catch position

Start light and add weight each set

Metcon
AMRAP 12 mins
6 Push Press, 165/110 lbs
6 Box Jump Overs, 36/30 in
Rest 45 secs

Oly Club

Power snatch – 75% x 1 x 3
Power clean & push jerk – 75% x 1 x 3
Jumping squat – 90% (of back squat) x 3; 95% x 3; 100% x 3

Competitor’s Corner

Deadlift
2 x 10

Use the heaviest weight you can for each set.
Rest as needed between sets.

First set should be a very doable set but still heavy. Second set should be very challenging. You may build between sets of 10.

Legless Rope Climbs
Every 3 mins for 15 mins do:
Legless Rope Climb, 45 secs

15 Rep Cap

Score is total working time added together.

Thursday 21.05.20

CrossFit

Weightlifting Skills
Every 2 mins for 16 mins.
1 Snatch High Pull + Power Snatch + Squat Snatch, pick load

Reset between reps – no touch and go.
Start light and add weight if reps are looking perfect.

Metcon
11 rounds for time of:
4 Hang Power Snatches, 115/75 lbs
7 Toes-to-bars
10/7 Row Calories

Oly Club

Clean & jerk – 70% x 1 x 3
Jerk – 75% x 3 x 3
Clean pull off 3" riser – 90% (of clean) x 3 x 3
Back squat – 84% x 2 x 3 – follow each set immediately with 3 box jumps

Competitor’s Corner

Every 1 min for 16 mins, alternating between:
10 Strict Pull-ups
16 Front Rack Lunges, 135/95 lbs
Plank Hold, 1 min
Rest, 1 min

Pick a repeatable number for all 4 rounds

Friday 21.05.21

CrossFit

Partners in Paradise
For time:
200 Air Squats
160 Lateral Burpee Over Dumbbells
120 Pistols
80 Dumbbell Devil Press, 50/20 lbs

For Time with a Partner, split anyhow
40 minute cap

Oly Club

Rest

Competitor’s Corner

Grunt Work
Every 2 mins for 16 mins
12/8 Assault Bike Calories

Midline Stability
Every 1 min for 10 mins, alternating between:
Front Squat Hold, 45% 1RM, 30 secs
L-Sit Hold, 20 secs

Saturday 21.05.22

CrossFit

Erika’s Epic Throwdown

Oly Club

Snatch – heavy single
Clean & jerk – heavy single
Front squat – heavy single

Competitor’s Corner

Grunt Work
Row: 18 x 175 m, every 1:30

Round 1 must be at your 2K row PR pace, and each consecutive round must be a slightly faster average. If you fail to go faster, rest a full round and add it to the end.
Score is your slowest round
Pacing: Reach

Gymnastics Stamina
Ring Muscle Ups 2x Max Rep

Rest 5 mins between efforts.

21.05.10 – 21.05.15

Monday 21.05.10

CrossFit

Gymanstic Skilss
For quality:
12 Scapular Pull-ups
10 Gymnastics Kips

EMOM x 10
10 Gymnastic Kip Pull-ups

*3-10 gymnastic kipping pull-ups. Choose a number you can sustain for the entire EMOM.

Conditioning
Complete as many rounds as possible in 11 mins of:
2 Deficit Handstand Push-ups, 4/2 in
2 Power Snatches, 135/95 lbs
4 Deficit Handstand Push-ups, 4/2 in
4 Power Snatches, 135/95 lbs
6 Deficit Handstand Push-ups, 4/2 in
6 Power Snatches, 135/95 lbs
8 Deficit Handstand Push-ups, 4/2 in
8 Power Snatches, 135/95 lbs

*If you complete the 8/8, restart at 2/2.
**One round is 40 reps.

Weightlifing

Snatch push press – 70% (of snatch) x 5; 75% x 5; 80% x 5 x 2
Snatch deadlift – 105% x 3 x 3
Stiff-legged DL – 3 x 5

Tuesday 21.05.11

CrossFit

Back Squat
10-10-10-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Oversimplified
3 rounds for time of:
Run, 400 m
6 Shoulder-to-Overheads, 205/135 lbs

*Barbell taken from the floor.
**Shoulder-to-overheads should be scaled to complete in no more than two sets.

Weightlifing

Muscle snatch – heavy single
Snatch balance – heavy single
Snatch pull – 97% x 3 x 3
Front squat – 81% x 3 x 5

Wednesday 21.05.12

CrossFit

Strength/Skill
Every 1:30 for 9 mins, alternating between:
4 Dumbell Power Snatch (Right Arm)
4 Dumbell Power Snatch (Left Arm)

Conditioning
For 5 cycles:
AMRAP in 2:30 of:
Row, 200/175 m
16 Dumbbell Snatches, 50/35 lbs
Burpee Box Jump Over

Rest 2:30 between each cycle.
For each cycle restart the AMRAP.

Each AMRAP finishes with max reps of Burpee Box Jump Overs.

Weightlifing

Power snatch + snatch – 50% x 2 sets; 55% x 2 sets; 60% x 3 sets
Clean deadlift – 105% x 3 x 3
GHD sit-ups – 3 x 10

Thursday 21.05.13

CrossFit

Back Squat
10-10-10-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Conditioning
9 rounds for time of:
5 Ring Muscle-ups
Run, 200 m
3 Ring Muscle-ups

Team of 3; 9 Rounds, alternating full rounds (3 each)

Weightlifing

Clean & jerk – 75% x 1 x 3
Jerk – 80% x 2 x 2; 85% x 2 x 2
Clean pull – 97% x 3 x 3
Back squat – 81% x 3 x 5

Friday 21.05.14

CrossFit

Front Squat
5-3-3-2-2-1-1

Use the heaviest weight you can for each set.
Rest 3 mins between sets.

After each set, sprint 40 yards.

Start at 80% or heavier and build each set.
Goal: both singles are in the 90-100%+ range (may go for 1RM if it feels good).

Hell on Wheels
For time:
Assault Bike, 5/4 km

Every minute, not including 0:00, perform 7 unbroken Chest-to-bar Pull-ups.

Weightlifing

Rest

Saturday 21.05.15

Weightlifing

Snatch – heavy single
Clean & jerk – heavy single
Back squat – heavy single

21.05.03 – 21.05.08

Monday 21.05.03

CrossFit

Alternating EMOM x 10 rounds
Even: 3 Push Press
Odd: 1 Push Press

*Build to a heavy triple and heavy single. If you fail a set, drop to the last successful load and climb again.

Push, jump, pull…
AMRAP 11 Minutes
8 Push Press 135/95lbs
9 Burpee Box Jump Overs 24/20"
10 Toes to Bar
Rest 3:00

AMRAP 6 Minutes

Rest 3:00

AMRAP 4 Minutes

*Continue where you left off after each rest period.

Weightlifting

Overhead squat – heavy single
Muscle snatch – heavy single
Power snatch – 80% x 1 x 4
GHD sit-ups – 3 x 10

Tuesday 21.05.04

CrossFit

Back Squat
20min to complete:

5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

*If you haven’t done a 5 rep max, establish that instead today!

100 meter sprint repeats
On the 2 minutes for 6 rounds
100m Sprint

*These are all out efforts!

Weightlifting

Snatch – 75% x 1 x 4
Snatch pull – 95% x 3 x 3
Front squat – 78% x 3 x 5
GHD sit-ups – 3 x 10

Wednesday 21.05.05

CrossFit

Gymnastics Test
Strict Pull-ups
3x max rep

Rest 3 mins between sets

*First set MUST be a true max!

Cleaner than you found it
2 rounds for time of:
150 Double Unders
15 Power Cleans, 185/125 lbs
10/8 Muscle-ups

Weightlifting

Hang muscle snatch – 75% x 3 x 3
Snatch – 60% x 3 x 3
Clean & jerk – 60% x 2 x 3

Thursday 21.05.06

CrossFit

Back Squat
20min to complete:

5 pause squats (3-sec) + 5 regular squats @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Timing is everything
2-6-10-14-18 reps, for time of:
Hang Power Clean, 135/95 lbs
Front Rack Lunge, 135/95 lbs

Weightlifting

Clean & jerk – 75% x 1 x 4
Clean pull – 95% (of clean) x 3 x 3
Back squat – 78% x 3 x 5
Hanging leg raise – 3 x 10

Friday 21.05.07

CrossFit

Thruster
12-9-6-3

Use the heaviest weight you can for each set.
Rest 3 mins between sets.

Wallballs And Prayers
AMRAP 4 Minutes
12/8 Calorie Bike
18 Wallballs 20/14lbs

Rest 2:00

AMRAP 5 Minutes
12/8 Calorie Bike
14 Wallballs 20/14lbs

Rest 3:00

AMRAP 6 Minutes
12/8 Calorie Bike
10 Wallballs 20/14lbs"

Weightlifting

Rest

Saturday 21.05.08

Weightlifting

Snatch – heavy single
Clean & jerk – heavy single
Back squat – heavy single
Stiff-legged deadlift – 3 x 5 heavy

21.04.26 – 21.04.30

Monday 21.04.26

CrossFit.

AMRAP 8 mins: Squat Clean
0:00 – 2:00 Squat Clean 1xME at 135/95 lbs
2:00 – 4:00 Rest
4:00 – 5:30 Squat Clean 1xME at 155/105 lbs
5:30 – 7:00 Rest
7:00 – 8:00 Squat Clean 1xME at 185/125 lbs

Chipper on my shoulder
For time:
Run, 400 m
30 Bar Facing Burpees
15 Power Snatches, 145/100 lbs
Run, 400 m
30 Toes-to-bars
15 Overhead Squats, 145/100 lbs
Run, 400 m
30 Bar Facing Burpees
15 Power Snatches, 145/100 lbs
Run, 400 m

Super Fitness Robot: sub 18min
More Likely: under 25min

*Time cap: 30min

-Burpees should not take more than 4min
-PWR snatches should not be more than 3x sets

Weightlifting

Muscle snatch + 2 snatch balance
take to heaviest MS possible

Overhead squat
80% x 1; 65% x 2 x 2

Power clean + push jerk
80% (of PC) x 1 x 4

Tuesday 21.04.27

CrossFit

Push and Pull
Part 1: Push
For time:
Handstand Walk, 15 ft
20 Push Jerks, 115/75 lbs
Handstand Walk, 15 ft
Handstand Walk, 15 ft
15 Push Jerks, 115/75 lbs
Handstand Walk, 15 ft
Handstand Walk, 15 ft
10 Push Jerks, 115/75 lbs
Handstand Walk, 15 ft

Part 2: Pull
For time:
12 Deadlifts, 335/235 lbs
12 Strict Pull-ups
9 Deadlifts, 335/235 lbs
9 Strict Pull-ups
6 Deadlifts, 335/235 lbs
6 Strict Pull-ups

Deadlift should be 80% or less than the athlete’s 1RM, with the first set doable in three sets or less

Weightlifting

Snatch
70% x 2 x 3

Snatch pull
90% (of snatch) x 3 x 3

Front squat
75% x 3 x 5

GHD sit-ups
3 x 8

Wednesday 21.04.28

CrossFit

Back Squat
10-10-10-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

5x 1 3-sec pause squat + 1 back squat reps @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Madhouse
5 rounds for time of:
9/6 Assault Bike Calories
7 Dumbbell Squats, 70/50 lbs
5/4 Assault Bike Calories
Rest 1 min

DB SQTs should be heavier than usual 50/35s

Weightlifting

Jerk
heavy single; 80% of that x 1 x 3

2-position snatch (floor, mid-thigh)
60% x 3 sets

2-position clean (floor, mid-thigh)
60% x 3 sets

Thursday 21.04.29

CrossFit

Barbell Cycling: Power Snatch
10 mins to establish a 5 rep "touch and go" power snatch

Barbell Assault
3 rounds for time of:
8 Snatches, 135 lbs
8 Clean & Jerks, 135 lbs
Rest 1 min

Should be able to do 5 reps at the selected weight when fresh. As the athlete gets tired, they should be able to do fast singles.

Weightlifting

Clean & jerk
70% x 2 x 3

Clean pull
90% (of clean) x 3 x 3

Back squat
75% x 3 x 5

Hanging leg raise
3 x 5

Friday 21.04.30

CrossFit

Back Squat
10-10-10-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

5x 1 3-sec pause squat + 1 back squat reps @ 25% of the 20 rep
10 reps @ 50% of the 20 rep
10 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Night Cap
For time:
10 Muscle-ups
15 Burpee-to-Target, 6 ins
20 Wall Balls
8 Muscle-ups
15 Burpee-to-Target, 6 ins
25 Wall Balls
6 Muscle-ups
15 Burpee-to-Target, 6 ins
30 Wall Balls

Super fitness robot: sub 12min

More Likely: 14-20min

Weightlifting

Rest Day

Saturday 20.05.01

Weightlifting

Snatch
heavy single

Clean & jerk
heavy single

Front squat
heavy single

21.04.19 – 21.04.23

Monday

Overhead Squat
10 minutes to find today’s heavy triple

Midline Check (A)
4 rounds for time of:
8 Overhead Squats, 135/95 lbs
8 Toes-to-bars
4 Bar Muscle-ups
Rest 1 min

Midline Check (B)
4 rounds for time of:
3 Bar Muscle-ups
6 Toes-to-bars
6 Overhead Squats, 135/95 lbs
Rest 1 min

For part 1 and 2:

  • Overall time cap is 20:00
  • Super Fitness Robot: Sub-12 Minutes, including rest
  • More Likely: 13-20 Minutes, including rest

Scaling:

  • Toes to Bar: 1-2 Sets at all times, or scale to kipping knee raises (do not reduce reps)
  • Bar Muscle Ups: 1 Set at all times, or modify to a jumping bar muscle up or chest to bar pull up.

Tuesday

CrossFit

Back Squat
10-7-7-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Enough is Enough
For time:
9 Deadlifts, 315/205 lbs
9 Strict Handstand Push-ups
15 Deadlifts, 275/185 lbs
15 Strict Handstand Push-ups
21 Deadlifts, 225/155 lbs
21 Strict Handstand Push-ups

*Time cap 12 min
Super fitness robot: sub 6
More likely: 7-12

Stimulus:

  • 1st set of DL should be 75% or less of athletes 1RM. Decrease weight each set
  • Scale to kipping HSPU as needed but try to stay strict.

Weightlifting

Back Squat
1×4 at 60% 1RM
1×3 at 75% 1RM
1×2 at 85% 1RM
1×2 at 85% 1RM

Rest as needed between sets.

Snatch
1×3 at 60% 1RM
1×3 at 70% 1RM
1×3 at 75% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM

Rest as needed between sets.

Clean & Jerk*
(3+1)x1 at 60% 1RM
(3+1)x1 at 70% 1RM
(2+1)x1 at 80% 1RM
(2+1)x1 at 80% 1RM
(2+1)x1 at 80% 1RM

Rest as needed between sets.

Snatch Deadlift
3×4 at 90% 1RM

Wednesday

Waterlogged
For 6 cycles:
AMRAP 5 mins of:
50/40 Row Calories
Dumbbell Devil Press, 35/20 lbs

No rest between cycles.
For each cycle restart the AMRAP.

In the first 2 minutes, Row 50/40 CALs.

For every CAL not completed in 2min, complete 1 DB Devil’s press in remaining time

*Max of 10 devil press in each round

Strict Press
Heavy single for the day

Thursday

CrossFit

Strength/Prep
On the minute x 8 mins:
2 Power Clean & Push Jerks, 75% 1RM

*Drop and reset between reps

Hit the Cruise Control
8 rounds for time of:
8 Handstand Push-ups
4 Power Cleans, 135/95 lbs
3 Box Jump Overs, 30/24 in
4 Power Cleans, 135/95 lbs
3 Box Jump Overs, 30/24 in

Super Fitness Robot: sub 9 min

More Likely: 12-16min

Destiny
Complete as many rounds as possible in 20 mins of:
Row, 500 m
12 Thrusters, 45/35 lbs
Assault Bike, 1000 m
6 Strict Pull-ups

Weightlifting

Front Squat
1×4 at 60% 1RM
1×4 at 70% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM
1×3 at 80% 1RM

Rest as needed between sets.

Snatch
1×2 at 60% 1RM
1×2 at 70% 1RM
1×2 at 80% 1RM
1×2 at 85% 1RM
1×2 at 85% 1RM

Rest as needed between sets.

Clean & Jerk
(3+1)x1 at 60% 1RM
(3+1)x1 at 70% 1RM
(2+1)x1 at 80% 1RM
(2+1)x1 at 85% 1RM

Rest as needed between sets.

Clean Deadlift
3×4 at 90% 1RM

Rest as needed between sets.

Friday

Back Squat
10-7-7-20

Use the heaviest weight you can for each set.
Rest as needed between sets.

20min to complete:

10 reps @ 25% of the 20 rep
7 reps @ 50% of the 20 rep
7 reps @ 75% of the 20 rep
20 reps – ADD 5-10lbs today compared to what you did on the previous squat day

If you haven’t done a 5 rep max, establish that instead today!

Grip it and rip it, with a friend
Partner AMRAP 1/2
AMRAP 16 mins of:
8 Power Snatches, 95/65 lbs
Run, 100 m
1 Rope Climb, 15 ft

*Alternate movements with your partner.