CrossFit
SKILLZ
Strict Press
5-5-5-5-5
All sets @75-85%
Press as fast as possible on every rep
Stimulus: Heavy
Rest: 2-3 minutes
WOD
5 Min AMRAP
MAX Shoulder to Overhead 115/75*
*Every time you drop the barbell 5 Lat Burpees over the Bar*
CrossFit
Every 6 minutes for 18 Minutes (3 rounds)
Sprint 100m
20 wall-ball shots 20/14lbs to 11/10′
6 dumbbell squat snatches 70/50lbs
Barbell Weight (if not using a DB): 155/105lbs
CrossFit
Build to a Heavy Deadlift Single between 90-95%
then
3×4 @ 85-90% 1RM
Rest 3-4 minutes between sets
Within ~1:00 after each set, perform 10/8 Cal Sprint on Assault Bike
All reps are performed as “singles”. Deadlift to standing, return the bar to the ground under control, and then release your grip on the bar before beginning the next rep.
Stimulus: Heavy
Rest: 3-4 Minutes
CrossFit
“ELIZABETH”
21-15-9 reps for time of:
• Clean 135/95#
• Ring dips
CrossFit
With A Partner, alternating every 2 rounds:
4 Rounds (2 each)
20 DB Snatches 50/35lbs
3 Rope Climbs
Then,
4 Rounds
16 DB Snatches 65/45lbs
3 Rope Climbs
Then,
4 Rounds
12 DB Snatches 80/55lbs
3 Rope Climbs
Then,
4 Rounds
8 DB Snatches 90/60lb
3 Rope Climbs
30 minute cap
Feel: Muscle Overload
Pacing: Sustain
Example: in the first 4 round section, Partner 1 does 2 rounds then P2 does 2 rounds, and then they move onto the next 4 round section. There are 16 total rounds in this workout, with each partner performing 8.
CrossFit
SKILLZ
Every 2 Minutes for 14 Minutes (7 sets)
3 Tempo Pull Squat Cleans
Drop and reset between reps
Start no heavier than 50% of your 1RM and only add weight if your movement is flawless.
Stimulus: Technique
Rest: As Prescribed
WOD
For Time
10 Front Squats 165/115lbs
20 Power Cleans 165/115lbs
30 Lateral Burpees Over the Bar
Feel: Gas
Pacing: Reach
CrossFit
SKILLZ
Every Minute for 10 Minute
1 “Fast” Set of HSPU
or
Every Minute for 10 Minute
1-2 HSPU Negatives
or
Every Minute for 10 Minute
:15 Handstand Hold
Stimulus: Technique
Rest: As Prescribed
WOD
AMRAP 10 Minutes
200m Row
10 Shoulder to Overhead 95/65lbs
Feel: Cardio
Pacing: Sustain
Bootcamp
Barbell
CrossFit
Build to a Heavy Deadlift Single between 80-90%
then
3×4 @ 82.5-87.5% 1RM
Rest 3-4 minutes between sets
Within ~1:00 after each set, perform 5 medball bearhug jump squats maximal power. Use a ball weight that allows for maximal explosiveness.
All reps are performed as “singles”. Deadlift to standing, return the bar to the ground under control, and then release your grip on the bar before beginning the next rep.
Stimulus: Heavy
Rest: 3-4 Minutes
Barbell
