Monday

CrossFit

A: Rx/scaled/masters

Deadlift

1 Rep Max

B: Metcon

For time:

100 Double Unders

20 Handstand Push-ups

80 Double Unders

16 Handstand Push-ups

60 Double Unders

12 Handstand Push-ups

40 Double Unders

8 Handstand Push-ups

20 Double Unders

4 Handstand Push-ups

Rx+: Strict HSPU

Super Fitness Robot time:

7:00 or less

More Likely time:

14:00

(consider scaling if this seems unrealistic)

B: Masters Metcon

For time:

100 Double Unders

5 Around-the-Box Rotations

80 Double Unders

4 Around-the-Box Rotations

60 Double Unders

3 Around-the-Box Rotations

40 Double Unders

2 Around-the-Box Rotations

20 Double Unders

1 Around-the-Box Rotation

Double Unders or Single Unders

Around-the-Box Rotations- in plank or pike position

Tuesday

CrossFit

A: Rx/scaled

Barbell Conditioning

Every 2min for 18min

1x [ 8 Power Cleans + 8 Front Squats + 8 Shoulder-to-Overheads ]

1x [ 8 Power Cleans + 8 Front Squats + 8 Shoulder-to-Overheads ]

1x [ 8 Power Cleans + 8 Front Squats + 8 Shoulder-to-Overheads ]

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

Perform the complex 2-3 times. Does NOT need to be unbroken.

Each complex is:

8x power cleans

8x front squats

8x shoulder to overhead

A: Masters

Squat Clean

3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

Not about the weight, about practicing!

B: Metcon

Elizabeth

21-15-9 reps, for time of

Clean, 135/95 lbs

Ring Dip

*Squat Clean

Super Fitness Robot time:

Men, 8:00 or less

Women, 11:00 or less

More Likely time:

Men, 11:00 or less

Women, 14:00 or less

Oly Club

Snatch

1×1 at 75% 1RM

1×1 at 78% 1RM

1×1 at 80% 1RM

1×1 at 75% 1RM

1×1 at 75% 1RM

Rest as needed between sets.

Clean & Jerk

1×1 at 75% 1RM

1×1 at 78% 1RM

1×1 at 80% 1RM

1×1 at 75% 1RM

1×1 at 75% 1RM

Rest as needed between sets.

Front Squat

1 Rep Max

Competitor’s Corner

Shoulder Press

5-5-5-5-5

Assault Bike Sprints

Every 1:30 for 18 mins do:

12/8 Assault Bikes

Wednesday

CrossFit

Metcon (Rx)

For time:

Run, 800 m

100 Sit-ups

10 Rope Climbs, 15 ft

Run, 800 m

50 Sit-ups

5 Rope Climbs, 15 ft

Run, 800 m

Rx+: Weight vest (20/14)

Super Fitness Robot time:

25:00 or less

More Likely time:

35:00 or less

(consider scaling if this seems unrealistic)

Other Equipment Conversions:

Replace each 800 m of running with 2400 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 1000 m on the Concept 2 Rower, the Concept 2 Ski Erg, 2000 m on the Concept 2 Bike Erg. If using an Air Runner, reduce the distance by 25%.

Metcon (Scaled)

For time:

Run, 400 m

75 Sit-ups

35 Pull-ups

Run, 400 m

25 Sit-ups

25 Pull-ups

Run, 400 m

Pull-ups or Ring Rows

Thursday

CrossFit

A: Rx/scaled/masters

Push Press

15 minutes to establish a 3 rep max

B: Metcon (Rx/scaled)

5 rounds for time of:

20/15 Assault Bike Calories

20 Alternating Lunges

10 Push Press, 115/75 lbs

Rx+: Front Rack Lunge (same as P.P)

Super Fitness Robot time:

15:00 or less

More Likely time:

20:00

(consider scaling if this seems unrealistic)

B: Metcon (masters)

5 rounds for time of:

20/15 Assault Bike Calories

20 Alternating Lunges

10 Push Press, 95/65 lbs

Oly Club

Snatch

1 Rep Max

Clean & Jerk

1 Rep Max

Back Squat

1 Rep Max

Friday

CrossFit

A: Rx/scaled

Bench Press

1 Rep Max

A: Masters

Overhead Squat

EMOM x 10 minutes

3 Overhead Squats, pick load

B: Metcon

As many reps as possible in 12 mins of:

3 Hang Squat Snatches, 115/75 lbs

3 Hand Release Push-ups

3 Strict Pull-ups

6 Hang Squat Snatches, 115/75 lbs

6 Hand Release Push-ups

6 Strict Pull-ups

9 Hang Squat Snatches, 115/75 lbs

9 Hand Release Push-ups

9 Strict Pull-ups

…

Continue adding 3 reps each round to each movement until time expires.