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Monday
A. Warm Up
2 rounds
30 sec spiderman lunge with rotation
30 sec Squat with rotations
30 sec hip crawl
- rest btw movements
HIP FLOW
B. Back Squat
3 x 1.1.1
C. WOD
5 min
8 thrusters @ 45/30kg
8 BOB
Rest 5 min
5 min
8 GTOH (CJ or PS)
8 TTB
Tuesday
A. Warm Up
Once through
30 sec plank
30 sec/side side plank
30 sec reverse plank
60 sec bear crawl
B. Strict pull up
3 x 7
- partner assissted or weighted
B2. Upright DB row
3 x 8/side
C. 10 min AMRAP
3-6-9-12 etc.
Kipping pull ups or CTB
30 DUs
Wednesday
A. Warm Up
2 rounds in pairs
(reps are for each person)
20 rotational med ball passes 10/side
10 chest passes from bottom of squat
HAMMIE FLOW
B. Power intervals
OT3min x 6
1 squat clean @ 75-90% (build)
12 BFB - as fast AP
C. 7 min AMRAP
10 Hang squat clean DB thrusters @ moderate weight
50 DUs
Thursday
A. Warm up
2 rounds
2 TGU/side
5 KB windmill/side
5 air squats balancing on toes
Shoulder Flow
B. Shoulder endurance piece - 3 sets
B1. 70 sec ME Wall facing HS hold
Rest 20
B2. 70 sec ME Strict HSPU
Rest 20
B3. 70 sec ME Open standard kipping HSPU
Rest as needed
Scale to:
HS hold / push up / wall walk
C. Recovery WOD in pairs
15 min
15 ring rows
15 box jump step down
15 deadlifts @ 60/40kg
15 wall balls
- partner 1 does 15 ring rows then paertner 2 does 15 ring rows then both partners move to next exercise etc.
Friday
A. Warm up
3 rounds
5 single leg glute bridge with leg almost straight (slight knee bend)
5 single leg drinking bird no weight
1 inch worm
B. Partner GHR
4 x 6 reps each
B2. FR Barbell reverse Lunge
4 x 8 reps alternating
C. Open WOD prediction
9 min AMRAP
4-8-12-16 etc.
Burpee box jump
Power clean @ 70/50
Saturday
A. Warm up
3 rounds
1 min DU practice
10 cossack squats
B. DB skill/strength circuit
20 min AMRAP for quality
B1. Double DB OH walking lunge
20 steps
B2. Double DB GTOH 5 reps
B3. DB power snatch 20 reps alternating
- alternate through at different weights in groups
- focus on technique
C. In pairs for 20 minutes
- split the work
30 pull ups or CTB
100m farmers carry or 2 min hold
400m run together or 800m row
Creature Endurance
A. Strong feet
2 sets
5 x five's
10 squats on toes
DB calf raises 20 reps
B. Running Lab
2 sets
10/side pull drill on wall
30 sec/side run and pull
C. AMRAP in 25 min
4 min max distance run or row
Rest 2 min
3 min max distance run or row
Rest 90 sec
2 min max distance run or row
Rest 1 min
1 min max distance run or row
Rest 5 min
x go again