21.08.09 – 21.08.13

Monday

CrossFit

5/3/1 Week 2

Deadlift 1×3 at 70% 1RM

Deadlift 1×3 at 80% 1RM

Deadlift 1xME at 90% 1RM

Rest as needed between sets.

3+ reps for the final set.

Metcon (Rx)

6-9-12-9-6 reps, for time of:

Lateral Burpee Over Bar

Front Squat, 185/135 lbs

Chest-to-bar Pull-up

Front Squats, 185/135 lbs or 60-65% 1RM

Super Fitness Robot time:

8:00 or less

More Likely time:

14:00

(consider scaling if this seems unrealistic)

Metcon (Scaled/Masters)

6-9-12-9-6 reps, for time of:

Burpee

Front Squat, 135/95 lbs

Pull-up

Front Squats, 135/95 lbs or 60-65% 1RM

Pull-ups or Ring Rows

Tuesday

CrossFit

Handstand Practice (10 minutes)

5 rounds for max reps of:

Handstand Hold, 40 secs

max rep Handstand Shoulder Taps, 20 secs

Rest 1 min

***You don’t have time to do this entire listed workout.

This is simply an example of what you might work on.

Take guidance from the coach, but if you’re working on your own, this is an example.

– Hold is against the wall

Another example: attempt free-standing handstand pushups. Can you do consecutive reps free-standing???

Metcon (Rx)

4 rounds for time of:

Run, 400 m

Handstand Walk, 1 min

20/15 Bike Calories

15 Russian Kettlebell Swings, 70/53 lbs

Super Fitness Robot time / distance:

25:00 or less + handstand walking 60 m or more

More Likely time / distance:

35:00 or less + handstand walking 20 m or more

(consider scaling if this seems unrealistic)

Other Equipment Conversions:

Replace each 400 m of running with 1200 m on the Echo Bike, Assault Echo Bike or Schwinn Airdyne, 500 m on the Concept 2 Rower, the Concept 2 Ski Erg, or 1000 m on the Concept 2 Bike Erg.

Metcon (Scaled/Masters)

4 rounds for time of:

Run, 200 m

2 Around-the-Box Rotations

20/15 Bike Calories

15 Russian Kettlebell Swings, 53/35 lbs

Run, Jog, or Walk

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

Oly Club

Mid Hang Power Snatch + Mid Hang Snatch

3×1 at 55%

3×1 at 60%

3×1 at 65%

Snatch

3×1 at 79%

Snatch Pull on Riser

3×3 at 90%

Back Squat

3×2 at 84%

Wednesday

CrossFit

Snatch

20 minutes to find today’s heavy single

Metcon (Rx/Scaled/Masters)

Karen with a TWIST

For time:

150 Unbroken Wall Balls, 14/10 lbs

20min CAP

Every time you break, complete 100 double unders before continuing where you left off.

*Can’t do double unders? Practice double unders for 90 seconds and go back to wall balls

**Rx+: 20/14# Wall Balls

Thursday

CrossFit

Skill & Strength (RX/Scaled/Masters)

On the minute for 10 minutes

Perform 5 barbell complexes

One complex = 1 Deadlift + 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk

Metcon (Rx)

4 rounds for time of:

15/10 Row Calories

12 Knees-to-elbows

9 Clean & Jerks, 115/75 lbs

*Knees to elbows are one of Coach Nate’s key exercises to get BAR MUSCLE-UPs!

*The motion is different from toes to bar, more akin to the motion/kip required for bar muscle-ups.

*Another reason to do K2E IN ADDITION to TTB, is there is a difference in rate of repetition.

*Still not convinced they are worth doing? Do TTB instead! Make it FUN!. We will have TTB in a workout next week too.

20min Cap:

Super Fitness Robot time:

10:00 or less

More Likely time:

16:30

(consider scaling if this seems unrealistic)

Calorie Conversions:

Rogue Echo Bike 1x.

Assault Bike 1x.

Concept 2 Rower 1x.

Concept 2 Ski Erg 1x.

Concept 2 Bike Erg 1.4x.

Schwinn Airdyne 1.5x.

Metcon (Scaled/Masters)

4 rounds for time of:

15/10 Row Calories

12 Hanging Knee Raises

9 Clean & Jerks, 95/65 lbs

Hanging Knee Raises or Sit-ups

Oly Club

High Hang Power Clean + Mid Hang Power Clean + Power Clean

1×3 at 55%

1×3 at 60%

1×3 at 65%

Clean & Jerk

3×1 at 79%

Front Squat

4×2 at 84%

Friday

CrossFit

5/3/1 Week 2

Bench Press 1×3 at 70% 1RM

Bench Press 1×3 at 80% 1RM

Bench Press 1xME at 90% 1RM

Rest as needed between sets

Metcon (Rx)

4 rounds, 1 min per station, for max reps of:

Ski Erg Calorie

Shuttle Run, 10 m

Muscle-up

GHD Sit-up

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

This is Masters and Class RX.

Based on class sizes you might start at various stations, that’s ok

For the shuttle run, every 10m is 1 rep, down and back is 2 reps…

If you want to mix and match RX and scaled for MU and GHD that’s ok!

In addition to scaled, you might want to do:

– a couple MU then switch to ring dips

– couple ring MU then bar-MU

– If you can do 3-8 strict ring dips, work on MU transition drills during the workout

– a couple GHD then abmat situps

***If you have never done GHD, I would not recommend you exceed 30 reps on your first day, or going further than parallel with the ground

***If you are still new to GHD, try to only add 20-30 more reps of GHDs over the course of the workout, as compared to the last time you did this exercise!

Metcon (Scaled)

4 rounds, 1 min per station, for max reps of:

Shuttle Run, 10 m

Ski Erg Calorie

Strict Ring Dip

AbMat Sit-up

Rotate immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Other scaling ideas:

For Dips:

– Parallette dips

– Pushups

For Ab-mat:

– Planks

– Toes to post

– L-sit

– v-ups

21.08.02 – 21.08.07

Monday 21-08-02

CrossFit

Deadlift

5 at 65% 1RM

5 at 75% 1RM

Max effort at 85% 1RM

Metcon (Rx/scaled)

2 rounds for time of:

20 Deadlifts, 185/135 lbs

15 Bar Facing Burpees

10 Ring Muscle-ups

Rx+: 60% for deads

Super Fitness Robot time:

5:30 or less

More Likely time:

9:00

(consider scaling if this seems unrealistic)

Metcon (Masters)

2 rounds for time of:

20 Deadlifts, 135/95 lbs

15 Burpees

10 Low Ring Muscle-ups*

*Low Ring Muscle-ups, Chest-to-bar Pull-ups, Pull-ups, or Ring Rows

Tuesday 21-08-03

CrossFit

Metcon (Rx/scaled)

3 rounds for time of:

30 Unbroken Toes-to-bars*

Run, 1600 m

*If you don’t do TTB unbroken, immediately:

– do 10x burpees to a target (pull-up bar)

Resume TTB where you left off

If you come off the bar again before finishing…

– do 10x burpees to a target (pull-up bar)

Repeat until you accumulate 30 TTB for the round

Metcon (masters)

3 rounds for time of:

L-Sit, 45 secs

Run, 1600 m

Super Fitness Robot time:

32:00 or less

More Likely time:

42:00

(consider scaling if this seems unrealistic)

Other Equipment Conversions:

Replace each 1600 m of running with 4800 m on the Rogue Echo Bike, Assault Bike, or Schwinn Airdyne, 2000 m on the Concept 2 Rower, the Concept 2 Ski Erg, 4000 m on the Concept 2 Bike Erg.

Oly Club

Power Snatch + Snatch

1×1 at 65% 1RM

1×1 at 65% 1RM

1×1 at 70% 1RM

1×1 at 70% 1RM

1×1 at 70% 1RM

Snatch

3×1 at 78% 1RM

Snatch Pull

3×3 at 97% 1RM

Back Squat

2×5 at 97%

*follow each set with 3 box jumps

Wednesday 21-08-04

CrossFit

Strength/Skill: Thruster

3–3–3

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon (Rx/scaled)

18-16-14-12 reps, for time of:

Dumbbell Push Press, 50/35 lbs

Chest-to-bar Pull-up

Bike Calorie

Rx+: Butterfly CTB

Super Fitness Robot time:

10:30 or less

More Likely time:

16:45

(consider scaling if this seems unrealistic)

Calorie Conversions:

Rogue Echo Bike 1x.

Assault Bike 1x.

Concept 2 Rower 1x.

Concept 2 Ski Erg 1x.

Concept 2 Bike Erg 1.4x.

Schwinn Airdyne 1.5x.

Metcon (masters)

18-16-14-12 reps, for time of:

Dumbbell Push Press, 35/25 lbs

Pull-up

Bike Calorie

Pull-ups or Ring Rows

Thursday 21-08-05

CrossFit

Explosive Strength

1 Box Jump for max height

Metcon – Part 1

For time:

50 Box Jumps, 24/20 in

50 Russian Kettlebell Swings, pick load

Row, 1000 m

Russian Kettlebell Swings- you choose the load

Rest 5 mins before part 2…

Rx+: 70/53

Metcon – Part 2

For time:

25 Box Jumps, 24/20 in

25 Russian Kettlebell Swings, pick load

Row, 500 m

Russian Kettlebell Swings- you choose the load

Metcon (masters) – Part 1

For time:

50 Box Step-ups, 20/12 in

50 Russian Kettlebell Swings, pick load

Row, 1000 m

Russian Kettlebell Swings- you choose the load

Rest 5 mins before part 2…

Metcon (masters) – Part 2

For time:

25 Box Step-ups, 20/12 in

25 Russian Kettlebell Swings, pick load

Row, 500 m

Russian Kettlebell Swings- you choose the load

Friday 21-08-06

CrossFit

Strength: Bench Press

5 at 65% 1RM

5 at 75% 1RM

Max effort at 85% 1RM

Metcon

Coach Foster’s Birthday Bash

For time:

8 Handstand Push-ups

— then —

6 Squat Cleans, 155/115 lbs

8 Handstand Push-ups

— then —

85 Double Unders

6 Squat Cleans, 155/115 lbs

8 Handstand Push-ups

— then —

Rest 2 mins

— then —

3 rounds of:

8 Handstand Push-ups

6 Squat Cleans, 135/95 lbs

85 Double Unders

*20:00 Time Cap

Saturday 21-08-07

31 Heroes

Teams of 2, complete as many rounds as possible in 31 mins of:

8 Thrusters, 155/105 lbs

6 Rope Climbs, 15 ft

11 Box Jumps, 24/20 in

Partner 1 will perform the work listed above.

Partner 2 will complete:

Sandbag Run, 400 m, 45/25 lbs

Once partner 2 returns from the run, partner 1 will grab the sandbag and begin their 400 m, while partner 2 continues work wherever partner 1 left off.

21.07.26 – 21.07.30

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.

21.07.19 – 21.07.23

Monday 21.07.19

CrossFit

Barbell Skills and Technique

1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch

Use the heaviest weight you can for each set.

Rest 2 mins between sets.

Perform the complex 2-4 times. Does NOT need to be unbroken.

Metcon

RX’d – CrossFit Games Open 11.1 / 14.1

Complete as many rounds as possible in 10 mins of:

30 Double Unders

15 Power Snatches, 75/55 lbs

Super Fitness Robot rounds: 6 round or more

More Likely rounds: 4 rounds or more (consider scaling if this seems unrealistic)

Scaled

Complete as many rounds as possible in 10 mins of:

30 Single Unders

15 Power Snatches, 75/55 lbs

Tuesday 21.07.20

CrossFit

Monster Mash Part 1 (25min overall time cap)

21-15-9 reps, for time of:

Ring Dip

Row Calorie

Toes-to-bar

Rest 5min before part 2

Monster Mash Part 2

5 rounds for time of:

7 L Arm Kettlebell Snatches, 53/35 lbs

5 Kettlebell Box Step-ups, 53/35 lbs

7 R Arm Kettlebell Snatches, 53/35 lbs

5 Kettlebell Box Step-ups, 53/35 lbs

Coach might have you do part 2 first then part one, depending one space/equipment

Oly Club

Muscle Snatch

3×3 at 40% 1RM

Snatch

5×2 at 70% 1RM

Snatch Deadlift

3×3 at 105% 1RM

Back Squat

1×2 at 85% 1RM

1×2 at 90% 1RM

1×1 at 95% 1RM

1×1 at 95% 1RM

Wednesday 21.07.21

CrossFit

Strength – Back Squat

2-2-2-2-2-2-2

Rest as needed between sets.

RX’d/Scaled – Use all the time in class!

Super Fitness Robot load: 80% 1RM or higher

More Likely load: 60% 1RM or higher (consider scaling if this seems unrealistic)

For the Cardio Freeeeeaks : )

As many reps as possible in 25 mins of:

2 Back Squats, 95/65 lbs

2 Assault Bike Calories

4 Back Squats, 95/65 lbs

4 Assault Bike Calories

6 Back Squats, 95/65 lbs

6 Assault Bike Calories

Continue adding 2 reps each round to each movement until time expires.

Weight comes from the floor. If you can’t safely get to the back rack position, choose a lighter weight

Thursday 21.07.22

CrossFit

Part A: Gymnastics Skills

10min of Handstand Walking Practice

Part B: Metcon

33-27-21-15 reps, for time of:

Burpee

AbMat Sit-up

*RX PLUS: GHD Situps

Super Fitness Robot time: 9:30 or less

More Likely time: 15:00 (consider scaling if this seems unrealistic)

Masters Part A:

Every 1 min for 10 mins, alternating between:

Sled Push, 45 secs

Bear Crawl, 45 secs

You pick the weight on the sled!

Oly Club

Clean & Jerk

5×2 at 70% 1RM

Push Press

5×4 at 78% 1RM

Front Squat

3×5 at 80% 1RM

Friday 21.07.23

CrossFit

30min time cap

6 rounds for time of:

Run, 400 m

7 Clean & Jerks, 115/85 lbs

You should be able to do 2-3 rounds with unbroken clean and jerks. If you can’t, go lighter!

Masters

6 rounds for time of:

Run, 300 m

7 Power Cleans, 95/65 lbs

You should be able to do 2-3 rounds unbroken, if you can’t, choose a lighter weight!

21.07.12 – 21.07.16

Monday 21.07.12

CrossFit

Strength

On the 2:00 for 12:00

Back Squat

4@70%

3@75%

2@80%

4@75%

3@80%

2@85%

Conditioning

AMRAP 11 minutes

Run 800m

10/8 Muscle Ups

32 Burpee Box Jump Overs 24/20″

6/4 Muscle Ups

Duration: Medium

Feel: Gas

Pacing: Reach

Competitor’s Corner

Strength

On the 2:00 for 12:00

Back Squat

4@70%

3@75%

2@80%

4@75%

3@80%

2@85%

Conditioning

3 Rounds for time

Run 400m

10/8 Muscle-ups

10 Burpee Box Jump Overs 24/20″

10 Overhead Squats 135/95 lbs

–Rest 2 minutes–

Row Conditioning

Row 2000m

Tuesday 21.07.13

CrossFit

Strength – For Weight

Every 4 Minutes for 12 Minutes

1 Misfit Power Complex*

*One complex is:

4 Hang Power Cleans

4 Push Jerk

3 Hang Power Cleans

3 Push Jerk

2 Hang Power Cleans

2 Push Jerk

All without putting the bar down.

Conditioning

AMRAP 15 Minutes

6 Push Jerks 135/95 lbs

9 Toes-to-bar

12 Hang Power Cleans 135/95 lbs

Duration: Medium

Feel: Muscular Overload

Pacing: Reach

Competitor’s Corner

Skill – For Completion

Every 4:00 for 20:00

20 Double KB Push Press

*We are looking for continuous, unbroken reps with minimal resting.

Wednesday 21.07.14

CrossFit

5 Rounds for time

Run 400m

5 Hang Power Snatch 135/95 lbs

10 Chest-to-bar Pull-ups

20 Wall Balls 20/14 lbs

*30 minute cap

*Athletes going Rx should be able to do the first 3 rounds unbroken. Consider scaling if this is not you.

Duration: Medium

Feel: Conditioning

Pacing: Reach

Competitor’s Corner

Strength – For Weight

Deficit Deadlift

1×1 @75%

Then

2×3 @65% of 1RM

2×3 @63% of 1RM

2×3 @60% of 1RM

2×3 @58% of 1RM

2×3 @55% of 1RM

Tempo Down, Speed up

*The goal of these sets is to work on leg drive off the floor and aggressive knee extension and glute activation as the bar passes the knee.

Conditioning

18-15-12-9-6

Clean and Jerk 155/105

Toes-to-bar

Interval – For Reps

Every 5 Minutes for 20 Minutes

5 Bench Press @70%

Max Calorie Row in 1:30

5 Bench Press @70%

Rest remainder of window

Score is total calories

*1:30 windows are based on rower screen time, not overall clock. Transition from bench to rower should be fast, second set of bench each round should prioritize being ready to hit all 5 reps.

Duration: Medium

Feel: Muscular Overload

Pacing: Reach

Thursday 21.07.15

CrossFit

Gymnastics Skills

Coach led practice

Kipping drills for pull-ups, toes-to-bar, & bar muscle-ups

Conditioning

5 Rounds for time

5 Bar Muscle Ups

12 Shoulder to OH 115/80 lbs

Assault Bike 0.4 miles

5 Bar Muscle Ups

12 Shoulder to OH 115/80 lbs

*25 minute cap

Duration: Long

Feel: Gas

Pacing: Sustain

Competitor’s Corner

Strength – For Weight

Squat Snatch

5 @ 60%

4 @ 65%

3 @ 70%

5 @ 65%

4 @ 70%

3 @ 75%

5 @ 70%

4 @ 75%

3 @ 80%

Drop and Reset

Friday 21.07.16

CrossFit

Gymnastics Pressing

On the minute for 10:00

3 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

Conditioning

Buy-in

150 Double Unders

Then…

6-9-12-15-18

Handstand Push-ups

Row for Calories

Alternating Dumbbell Snatch 50/35

Cash-out

150 Double Unders

Competitor’s Corner

Grunt Work – For distance

AMRAP 25 Minutes

750m Row

Rest 2:30

Score is total meters

Pacing: Reach

21.07.05 – 21.07.09

Monday

CrossFit

Gymnastics Skills
For quality:
Handstand Walk, 10 mins

Conditioning
AMRAP 15 Minutes
12 Calorie Row
12 Handstand Push-ups
12 Alternating Dumbbell Snatch 50/35 lbs

Duration: Medium
Feel: Gas
Pacing: Reach

Competitor’s Corner

Strength
On the 2:00 for 8:00
Deadlift
5 @60%
4 @65%
3 @70%
2 @80%
1 @90%

Conditioning

33 Wallballs 30/20 lbs
22 GHD Sit-ups
11 Power Cleans 185/125 lbs
–Rest 2 minutes–
2 Rounds of:
22 Toes-to-bar
11 Weighted Box Step-overs 100/70 lbs
–Rest 2 minutes–
33 Wallballs 30/20 lbs
22 GHD Sit-ups
11 Power Cleans 185/125 lbs

Tuesday

CrossFit

Part A: Running Test
One mile time trial

Part B: Running Intervals*
4 Rounds
Run 400m
10 Toes-to-bar Rest 1:00

*Start 5min after part A

Goal: each 400m run should be FASTER than your 1mile 400m split time (Mile time/4)

Competitor’s Corner

Grunt Work – For Reps
AMRAP 24 Minutes
200/175m Ski
Rest 1:20

*Score is meters
Starting at your 2K Pace or faster, work for negative splits.

Pacing: Reach

Skill – For Completion
Every 4:00 for 20:00
20 Double Russian KB Swings

Choose a weight that allows you to violently extend you hips on every rep.

Wednesday

CrossFit

Strength
Every 2 mins for 12 mins
2 Deadlift + Hang Power Cleans, pick load

*1 rep = 1 Deadlift + 1 Power Clean Drop and reset in between each rep

Conditioning
AMRAP 8:00
12 Deadlift 155/105lbs
6 Hang Power Cleans 155/105lbs
12 Chest to Bar Pull Ups

Duration: Short
Feel: Muscular Overload
Pacing: Reach

Competitor’s Corner

Strength
On the 1:30 for 16:30
Back Squat
2×3 @60% of 1RM
2×3 @63% of 1RM
2×3 @65% of 1RM
2×3 @68% of 1RM
2×3 @70% of 1RM
1×2 @80% of 1RM

Conditioning
27-21-15-9
Bench Press 135/95 lbs
21-15-9-6
Ring Muscle-ups

Thursday

CrossFit

Gymnastics Strength
Alternating EMOM x 10 Minutes
Odd: 5 Strict Pull-ups
Even: 5 Strict Ring Dips

Conditioning
2 Rounds for time:
15 Box Jumps 24/20"
25 Alternating Front Rack Lunges 135/95
50/40 Calorie Bike

*20 minute time cap

Duration: Medium
Feel: Muscular Overload
Pacing: Sustain

Competitor’s Corner

Skill – For Reps
Every 4:00 for 20:00
1 Big Set of Muscle Up +1s

Be smart on your first four sets to ensure you do not burn out – we are looking for similar sets to accumulate volume. Let it fly on the final set

Friday

CrossFit

10 Rounds for time
20/15 Calorie Row
15 Power Cleans 155/105lbs
5 Muscle Ups

*35 minute time cap

Duration: Long
Feel: Gas
Pacing: Reach

Competitor’s Corner

Skill – For Completion
EMOM 10 Minutes – Alternate Movements
15 Toes to Bar
15 Chest to Bar Pull Ups

Both Movements are meant to be unbroken. Scale Accordingly.

21.06.28 – 21.07.03

Monday 21.06.28

CrossFit

Weightlifting
On the 1:30 for 12:00
Squat Clean
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
Drop and Reset between reps.

Conditioning
AMRAP 20 minutes
10 Push Press 135/95lbs
20/16 Calorie Row
10 Toes to Bar
Rest 1:00

Duration: Long
Feel: Conditioning
Pacing: Sustain

Competitor’s Corner

Skill – For Completion
Every 3:00 for 12:00
1 Comfortable set of Muscle Ups
then, @ 12:00
1 Max Set of Muscle Ups
The first four sets should be a number you know you can match, with the fifth and final set at 12:00 being larger than the first four.

Conditioning
Run 300m
18 Strict HSPU
Run 300m
15 Strict HSPU
Run 300m
12 Strict HSPU
Run 300m

Grunt Work
150/125m Ski
300/250m Ski
450/350m Ski
600/500m Ski
450/350m Ski
300/250m Ski
150/125m Ski
Rest 1:30 between intervals.
The goal is to ski at faster than your 2k PR split pace.
Pacing: Reach

Tuesday 21.06.29

CrossFit

Strength
Back Squat
3×5 @80%

*Rest 2 minutes between sets

Conditioning
5 Rounds
6 Back Squat @70%
15 Burpee Box Jump Overs 36/30″
Rest 2:00

Duration: Medium
Feel: Gas
Pacing: Sustain

Oly Club

Snatch – 80% of last week’s best x 1 x 6
Clean & jerk – 80% of last week’s best x 1 x 5
Front squat – 80% x 1 x 3
GHD sit-ups – 3 x 15

Competitor’s Corner

Grunt Work – For Calories
5 Rounds
2:30 Bike @ a Reach Pace
1:00 Bike @ a Forever Pace
2:00 Bike @ a Reach Pace
1:00 Bike @ a Forever Pace
1:30 Bike @ a Reach Pace
1:00 Bike @ a Forever Pace
1:00 Bike @ a Reach Pace
1:00 Bike @ a Forever Pace

Wednesday 21.06.30

CrossFit

Conditioning
For Time
Row 2k
30 Chest to Bar Pull Ups
20 Hang Squat Cleans 185/125lbs
10 Push Jerk 185/125lbs
50 Front Squats 185/125lbs

*Athletes should be able to perform 15 unbroken front squats, when fresh, at the chosen workout load.

Duration: Long
Feel: Muscular Overload
Pacing: Sustain

Competitor’s Corner

Strength
Deadlift
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

Conditioning
For Time
Row 2k
40 Chest to Bar Pull Ups
20 Hang Squat Cleans 205/145lbs
10 Push Jerk 205/145lbs
50 Front Rack Lunges 205/145lbs

Thursday 21.07.01

CrossFit

Strength
Push Jerk
5 @60%
5 @70%
AMRAP @80%*
*If you get 9 reps or less, rest 3:00 and repeat
Rest 2 minutes between sets.

Conditioning
27 Calorie Ski
17 HSPU
17 Hang Power Snatch 75/60lbs
24 Calorie Ski
14 HSPU
14 Hang Power Snatch 75/60lbs
21 Calorie Ski
11 HSPU
11 Hang Power Snatch 75/60lbs
18 Calorie Ski
18 HSPU
18 Hang Power Snatch 75/60lbs
15 Calorie Ski
5 HSPU
5 Hang Power Snatch 75/60lbs

Duration: Medium
Feel: Conditioning
Pacing: Sustain

*16 minute time cap

Oly Club

Snatch – heavy single
Clean & jerk – heavy single
Back squat – 80% x 1 x 3
GHD sit-ups – 3 x 10

Competitor’s Corner

Intervals
8 Rounds
20 Double Unders
4 Clean and Jerks 235/165lbs
20 Double Unders
Rest 2:00 between rounds
then,
4 Rounds
4 Clean and Jerks 165/110lbs
20 Double Unders
4 Clean and Jerks 165/110lbs
Rest 1:00 between rounds

Duration: Long
Feel: Muscular Overload
Pacing: Sustain

Friday 21.07.02

CrossFit

Strength
Front 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
5 Rounds
6 Bar Facing Burpees
10 Kettlebell Swings 53/35
6 Bar Facing Burpees
5/4 Muscle Ups

*12 minute time cap

Duration: Short
Feel: Gas
Pacing: Reach

Saturday 21.07.03

CrossFit

Erika’s Epic Throwdown

Competitor’s Corner

Conditioning
Assault Bike Intervals
Each for time: Assault Bike 2000m
Assault Bike 1000m
Assault Bike 2000m
Assault Bike 1000m
Assault Bike 2000m
Assault Bike 1000m
Assault Bike 2000m
Assault Bike 2000m

*80% effort on the 2,000m and Recovery pace on the 1,000m intervals.

"White Ranger"
10-8-6-4-2
Squat Snatches (185/125)
20-16-12-8-4
Strict Handstand Push-Ups

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