CROSSFIT
Skill Work – HS Walk
Beginner: EMOM x 5 min, 3 Wall Kick-ups
Intermediate: EMOM x 5 min, 10 Shoulder Taps
Advanced: EMOM x 5 min, 15-25′ HS Walk
AMRAP x 9 min
1 – 2 – 3 – infinity Deadlifts 225/155/105
3 Lateral Burpee over the Bar
(DL should be unbroken through at least round of 5)
CROSSFIT
Back Squat
3 x 10 @ 60-70%
Can build
Push Press
3 x 8 @ 65-70%
Can build
Between sets: 1 Turkish Get-up, each arm. Can build in weight
BOOTCAMP
20 Min AMRAP
10 Wall Balls
10 Sit Ups
10 Wall Balls
10 Hanging Knee Raise
5 Burpees
1 min Rest
BARBELL
Hang Squat Clean And Jerk
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[email protected]
% off of power clean max
CROSSFIT
4 RFT
800m Run
20 Russian KBS 70/53/35
10 Hand Release Push-ups
(30:00 cap)
Scale run to 600m if worried about cap
BARBELL
Hang Snatch
4 Rounds
70-75-80
CrossFir
Skill Work – Bar MU
Beginner: EMOM x 4 min, 3-5 hardest version of pullup
Intermediate: EMOM x 4 min, 3 Hip to Bar + 1 banded/jumping BMU
Advanced: EMOM x 4 min, 3 – 5 BMU
AMRAP x 15
25′ OH Walking Lunge – Left 50/35/20
10 DB Box Step Up 24/20
25′ OH Walking Lunge – Right
10 Goblet Squat
BootCamp
15 Min AMRAP
10 DB/KB Hang Snatch Right Arm
10 Step Ups
10 DB/KB Hang Snatch Left Arm
10 Step Ups
5 min Rest
10 Min AMRAP
20 Cal Row
20 Single unders
BARBELL
Power Clean
65-70-75-80
70-75-80-85
75-80-85-90
CROSSFIT
Find a Heavy:
1 Squat Clean + 2 Split Jerk + 3 Front Squat
Tabata :20/:10
8 rds each (12 min)
V-ups
Side Plank – Left
Side Plank – Right
Barbell
Over Head Squat
% Off Of Squat Snatch
2×5 @70%
CrossFit
Skill – Rope Climbs
Skill – Pistols
AMRAP x 20
With a partner, alt rounds
8 Alternating Pistols
6 Burpees
4 Chest to Bar
2 Rope Climbs
BootCamp
28 Min AMRAP
20 Single Under
10 Single Arm Db Push Press (switch every 5)
10 Goblet Squats
20 Single Unders
Rest 1 Min
CROSSFIT
On the 5:00 x 5 rd
400m Run
15 Deadlift 155/105/75
40 Double Unders
(Should be able to do DL in 2 sets max)
CROSSFIT
Skill Work – Ring MU
Beginner: False Grip Ring Row w/Elevated feet
Intermediate: C2B False Grip Pullups
Advanced: Strict False Grip Ring MU Practice
“”Amanda””
9-7-5
Ring MU
Squat Snatch 135/95/65
(Snatch should be <80% of 1RM)
Scale Ring MU with False Grip Ring Row and Ring Dip
BOOTCAMP
30 Min EMOM
16 Single Leg Glute Bridge
16 Glute Bridge
16 Plank Jackds
16 Ring Rows
10/8 Cals
BarBell
Snatch + Hang Snatch + OHS
(% off Power Snatch )
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85-80-75-70