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Shred!
Every 2 min x 4 Rounds:
10 Cal Bike + 10 DB Box Step Overs
Every 2 min x 4 Rounds:
10 Cal Row + 10 DB Lunges
Every 2 min x 4 Rounds:
10 200 m run + 10 Pull-Ups
Every 2 min x 4 Rounds:
50 single Unders + 10 Bench Press
DB Box Step Overs: 35/20s
DB Lunges: 35/20s +
Bench Press: 135/95 Barbell or 50/25lb DBs
No Rest Between Sections. 32min. Straight.
BUILD
5 squat
5 pull ups
then
15min. AMRAP:
30 Double Unders
15 ball slam 30/20
30 Double Unders
15 Pull-Ups
CROSSFIT
Weightlifting
Back Squat (Week 3 of 4)
After a few warm up sets complete:
Set 1) 5 x 75%
Set 2) 3 x 85%
Set 3) Attempt a new 1 rep max!
SUPERSET each set with;
5 Weighted Chin-Ups (underhand grip)
*If you can not use weight, strict is fine. Complete a few lighter sets during your squat warm up sets also.
15min. AMRAP:
30 Double Unders
15 Wall Balls 20/14
30 Double Unders
15 Pull-Ups
Classic Style today. We have done a similar one with KB Swings instead of Pull-Ups. It's a breather that's for sure!
SHRED!
8min. Ladder...
10 Wall Balls 20/14lb.
10 Cal Row
*Add 2 reps after each round
8min. Ladder...
10 Toes-To-Bar
10 Burpees
*Add 2 reps after each round
8min. Ladder...
10 Push Press
10 American KB Swings 53/35
*Add 2 reps after each round
5min. AMRAP:
5 Barbell Sit-Ups 45/35lb
5 Barbell Reverse Sit-Ups
Rest 2min. After Every Section
BUILD
every 4min x 5
3 press
1 min lateral raises
1 min single arm DB rows
then
5 rounds
2min. AMRAP:
10 Cal Assault Bike SPRINT
5 Devil Press 45/30s
Max Toes-To-Bar in remaining time
Rest 1min.
CROSSFIT
Weightlifting
Push Press (Week 3 of 4 )
After a few warm up sets complete:
Set 1) 5 x 75%
Set 2) 3 x 85%
Set 3) Attempt a new 1 rep max! Dip and push HARD. Squeeze those glutes and quads! NO dipping under the bar while the bar is traveling up!
**SUPERSET is optional today because it's max day but.... If you like;
10-12 Lateral DB Raises
OR
10-12 DB Shrugs
Rest 90sec-2min. sec Between Sets
2min. AMRAP:
10 Cal Assault Bike SPRINT
5 Devil Press 45/30s
Max Toes-To-Bar in remaining time
Rest 1min. x 5 Rounds
*I really want you to move quick! You should have about a minute on the TTB, so if you don't, scale a few things back.
*We rarely quick pieces, so put out!
SHRED!
0-5min.
1 Round:
400m Run
500m Row
5-10min.
21-15-9
DB Deadlifts 70/50s
Box Jumps 24/20"
10-15min.
1 Round:
400m Run
500m Row
15-20min.
100 Ball Slams 30/20lb.
*Goal is 100.
25-30min.
1 Round:
400m Run
500m Row
Nasty one! But, it is short and sweet.
CROSSFIT
Every 4min. x 5 Rounds:
500m Row
5 Deadlifts @75-80% of your 1RM
Warm up to the weight you want to use for the workout. I would like you stay there the entire time. You may add or take away a little, but you should really be shooting for the perfect weight and sticking with it. NO SINGLES. 5 touch and go. Choose the right weight and this is nasty.
Be sure to get that row done between 1:45-1:50 for men and 2:00-2:10 for women. Or something that is challenging, yet repeatable. Should not fall off more than 5sec.
Accessory Work
Metcon (No Measure)
A fun Ab piece I want everyone to do!
3 Rounds:
1 Min Plank Hold
Immediately into;
20 Russian Twists with 30/20lb DB
Immediately into;
10 Barbell Sit-Ups 45/35lb.
--Rest 1min. --
Barbell Sit-Up Demo:
https://www.youtube.com/watch?v=6gGFnXo_BQ0
SWEAT!
For Time
10 Burpees
_
10 Burpees
25 Calories of choice
_
10 Burpees
25 Calories of choice
50 Double Unders
_
10 Burpees
25 Calories of choice
50 Double Unders
100 Russian KB Swings 53/35
_
10 Burpees
25 Calories of choice
50 Double Unders
100 Russian KB Swings 53/35
150 Air Squats
This is called an "Accumulator" Workout. There is NO REST.
10 Burpees
right into....
10 Burpees
25 Calories of choice
right into....
10 Burpees
25 Calories of choice
50 Double Unders
.... and so on until you finish the whole thing!
BUILD
every 5 min x 4
5 deadlifts
20 DB walking lunges
15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
CROSSFIT
EMOM x 15min:
3 Power Cleans
3 Front Squats
3 Push Jerks
RX is 135/95
I want to stress the hard factor on this. If you choose one of these weights and begin to fail, then scale it to 2s, don't take the weight off. If you must go lighter, that's fine, just make it something challenging.
15min. AMRAP:
5 Pull-Ups
10 Push-Ups
15 Air Squats
SHRED!
5 Rounds:
1min. of Barbell Thrusters (45/35)
1min. of ring rows
1min. of Ball slam (20/15lb.)
1min. of SDHP's 75/55lb. Bar
1min. of Assault Bike For Cals
Rest 2min.
- Super Fight Gone Bad style
- Share equipment.
- Go hard on each minute.
- There is no transition time.
- Earn that 2min. Rest!
BUILD
every 4 min x 5
3 bench press
200 m DB OH carry
@ min 28 join SHRED! for two rounds
CROSSFIT
Triathlon Day :)
Run 1 Mile
Row 1600m
Bike 1 Mile
200 Double Unders
100 American KB Swings 53/35lb.
Here's the fun part:
1.) You may break it however you like.
2.) You may complete in any order.
40min. to finish. Quick Warm-Up today, and then lets get it going!
Excited to see the times on this baby!