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MONDAY
SHRED!
(0-5min.)
750m Row
30 Ballslam 20/14lbs.
(5-10min.)
3 Rounds:
10 Burpees
50 single Unders
(10-15min.)
50 Russian KB Swings 70/53/35
(15-20min.)
750m Row
30 Ballslam 20/14lbs.
(25-30min.)
3 Rounds:
10 Burpees
50 single Unders
(30-35min.)
50 Russian KB Swings 70/53/35
Gotta move quick if you want rest :)
BUILD
3 x 5 back squat
3x 5 rack pull
jump in with shred!
CROSSFIT
Weightlifting
Deadlift
5 x 5 with a 30X0 Tempo
Superset immediately with;
5 x 8 Good Mornings with 30X0 Tempo
Rest 90sec. x 4-5 Sets
18min. Working Window
*Cleaning the Good Morning off of ground. Keep pressure on the heels and find that hammy stretch. Once you feel it, that's it. Back up.
*30X0 tempo = 3 sec. descent, 0 sec at the bottom, quick as you can up, and zero time at the top of the rep. Repeat x 5
For Time:
3 Rounds:
15 Cal Row
15 Wall Balls (20/14lb.)
Immediately into;
3 Rounds:
12 Cal Row
12 Wall Balls (20/14lb.)
Immediately into;
3 Rounds:
9 Cal Row
9 Wall Balls (20/14lb.)
Time CAP: 15min.
Can you finish!?
TUESDAY
SHRED!
EMOM X 6 Rounds: (0-30min.)
Min. 1) 15 Push Press 95/65lbs. +
Min. 2) 10 SDHP’s 95/65lbs. +
Min. 3) 10 DB Raises** (make it hard)
Min. 4) 15/12 Cal Assault Bike
Min. 5) Rest
**Min. 3 variations:
Rounds 1+2: Front Raises
Rounds 3+4: Lateral Raises
Rounds 5+6: Bent Over Lateral Raises
Ca$h Out!
5min. AMRAP
7 Reverse Sit-ups
14 Russian Twists with a 10lb. Plate
BUILD
5 x 3 press
3 x 8 incline DB bench press
4 Rounds:
Min. 1) Max Cal Assault Bike
Min. 2) Max Pull-Ups (Regular Grip)
Min. 3) Max American KB Swings 70/53
Min. 4) Rest
CROSSFIT
Weightlifting
Metcon (Weight)
5 x 5 Push Jerk
(Build up to something heavy)
Immediately after each set;
5 Weighted "Chin-Ups"
Rest 90sec. X 4-5 sets in a 18min. Window
Score is heaviest set of Jerks
Metcon (AMRAP - Reps)
4 Rounds:
Min. 1) Max Cal Assault Bike
Min. 2) Max Pull-Ups (Regular Grip)
Min. 3) Max American KB Swings 70/53
Min. 4) Rest
WEDNESDAY
CROSSFIT
SHRED!
Pyramid Helen "butts and guts edition"
For Time:
1600m Run
63 DB Deadlifts 70/50s
36 Toes-To-Bar
800m Run
42 DB Deadlifts 70/50s
24 Toes-To-Bar
400m Run
21 DB Deadlifts 70/50s
12 Toes-To-Bar
200m Run
* Just FYI, make sure that BOTH sides of the DB touch the floor for every rep! Also, you ARE going to be super sore after this. Especially in the booty region. You should not be able to do any of these numbers unbroken, so don’t worry about that. 3-4 sets with a quick rest break is prob around an ideal weight.
Lot of fun stuff today :)
BUILD
EVERY 3 min by 5
5 back squat @80%
5 DB bench press
3 deadlifts @90% last weeks weight
in 15min.
Run 1 Mile
Heavy ground to OH (power or squat) in remaining time
*10 TTB before every set
CROSSFIT
0-15min.
Run 1 Mile
Heavy Snatch (power or squat) in remaining time
*10 TTB before every set
20-35min.
Row 2000m
Heavy Clean (power or squat) in remaining time
*10 TTB before every set
**The significance of the 10 TTB is to encourage you to make bigger jumps in these small windows of time. Definitely something you’ll want to be goo
THURSDAY
SHRED!
0-5min
500m Row
.5 Mile Assault Bike
5-10min.
AMRAP:
10 DB Floor Press 45/25s+
10 Chin-ups (underhand grip)
10-15min.
500m Row
.5 Mile Assault Bike
15-20min.
AMRAP:
10 Incline DB Bench Press 45/25s+
10 Pull-ups (regular grip)
24-36min.
3 Rounds:
Min. 1) DB Bent Over Row (right)
Min. 2) Push Ups
Min. 3) DB Bent Over Row (left)
Min. 4) Push Ups
*No bench or support for the DB Rows. Keep a good arch in your back and try not to lean to either side. Staying straight will engage the abs and help you get a solid core workout as a bonus. SQUEEZE each rep for a second at the armpit before going down.
*Ladies can do .3 or .4 on the bike
BUILD
5 x 3 bench press
3x8 DB press
15 AMRAP
5 cal bike
5 cal row
CROSSFIT
Weightlifting
Front Squat
5 Front Squats (clean from the ground) with a 30X0 tempo
Immediately into;
5 Bench Press with a 30X0 tempo
Rest 90sec. X 4-5 Sets in an 18min. Window
Weightlifting
Bench Press (5 x 5)
Metcon
Metcon (Time)
For time:
60 Alt. DB Snatches 50/35
40 DB Power Cleans 50/35s
20 DB Thrusters 50/35s
*EMOM complete 7 Wall Balls 20/14lb.
*Start with Wall Balls :)
*Excited to see times on this bad boy!
*Time Cap: 15min.
FRIDAY
SHRED!
100 Back Rack Lunges (95/65lbs.)
*EMOM complete: 4 Burpees
100 American KB Swings (53/35lbs.)
*EMOM complete: 20 Double Unders
100 Back Squats (95/65lbs.)
*EMOM complete: 4 Burpees
100 Sit-Ups (Feet anchors around KB)
*EMOM complete: 20 Double Unders
Got a DOOZY today, BUT it does look insanely FUN! There’s 1 bit of good news... Every 5min. everyone gets a 1min. Rest regardless of where you’re at. At the 40min. mark it’s over. You may start at any station you like. NO REST between sections!
BUILD
3x 5 back squat
1 x 5 deadlift
then
100 front squats @ 50% of todays back squat
EMOM 4 bupees
CROSSFIT
Metcon
Crossfit Games Open 20.2 (Ages 16-54) (AMRAP - Reps)
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells