Warm up
2 min cardio of choice then 3 rounds of:
5 plate Da Vinci raises
5 snow angels
5 ring rows
10 plank shoulder taps
Shoulder Press
Using your recent 2RM shoulder presses as the reference, perform:
5 shoulder presses at 40% of the 2RM
5 shoulder presses at 50% of the 2RM
5 shoulder presses at 60% of the 2RM
Bench Press
Perform 3 sets of 5 tempo bench presses at 40% with tempo 30X1
Warm up
2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
Back Squat
Using your recent 2RM back squats as the reference, perform:
5 back squats at 40% of the 2RM
5 back squats at 50% of the 2RM
5 back squats at 60% of the 2RM
Tempo Front Squat
Warm up
2 min cardio of choice, then 2 rounds of:
5 box jumps
5 v-ups
5 burpees
5 wall balls
5 American KBS
Endurance
Crossfit benchmark "Filthy 50"
For time:
50 box jumps 24/20 in
50 jumping pullups
50 American KBS 16/12 kg
50 walking lunge steps
50 knees to elbows
50 push presses 45/35 lbs
50 barbell good mornings 45/35 lbs
50 wall balls 20/14 lbs, 10/9 ft.
50 burpees
50 double unders
Warm up
3 rounds of:
1 min cardio of choice
10 alternating lunges with samsone stretch
10 single KB suitcase deadlifts (5/side)
10 alternating KB plank pullthoughs
Deadlift
Using your recent 2RM deadlift as the reference, perform:
5 deadlifts at 40% of the 2RM
5 deadlifts at 50% of the 2RM
5 deadlifts at 60% of the 2RM
Bent over row
Warm up
2 rounds of:
1 min cardio of choice
5 high hang muscle cleans
5 shoulder presses
5 front squats
5 hang power clean and jerks
Clean & Jerk Complex
6 min EMOM:
1 power clean + 1 front squat + 1 jerk
-- then, 6 min EMOM:
1 squat clean + 1 jerk
Note: Keep the load at 50-60%. Prioritize speed and mechanics.
Conditioning
For time, 50-40-30-20-10 reps of:
Cal row
Ab-mat situps
Warm up
400m run, then 3 rounds of
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 behind the neck push presses
Snatch Work
Every 2 min for 5 rounds:
3 snatch balances, increasing
-- rest 1 min, then
4 min EMOM:
1 snatch
Starting at 80% and building.
Conditioning
4 rounds for time:
25/20 cal row
12 sumo deadlift high pulls 115/80 lbs
80 ft. double DB farmer's carry
Time cap: 15 min
In teams of 2, for time:
60 wall balls 20/14 lbs
60 pullups
60 wall balls 20/14 lbs
60 power snatches 115/75 OR 120 alternating DB snatches 50/35 lbs
60 wall balls 20/14 lbs
60 box jumps over 24/20 in
60 hang clean and jerks 115/75 lbs OR 60 double DB hang clean and jerks 50/35 lbs
60 box jumps over 24/20 in
60 overhead lunge steps 115/75 lbs OR 60 double DB overhead lunge steps 50/35 lbs
60 box jumps over 24/20 in
Warm up
2 min cardio of choice then 3 rounds of:
10 alternating single DB hang clean and strict press
5 per side half kneeling KB bottom up presses
5 Cuban presses
Shoulder Press
Warm up
2 rounds of:
200m run
10 alternating box step ups
5 worlds greatest stretch per side
5 kang squats
Back Squat
Using your recent 2RM back squats as the reference, perform:
5 back squats at 75% of the 2RM
3 back squats at 85% of the 2RM
Max reps back squats at 95% of the 2RM
Note: the last set should be to failure, i.e. when form breaks up or when you cannot stand up anymore. 2 spotters required for the last set. Aim for 4+ reps on the last set.
Warm up
3 rounds of:
200m row
8 alternating single B devil presses
8 box jumps overs
Endurance (32 min)
Fight gone bad style, 4 rounds for max reps, 1 min per station:
DB manmakers 50/35 lbs
Box jumps 24/20 in
Cal ski
Rest
Sandbag to shoulders AHAP
Cal row
Single DB shoulder to overheads 70/50 lbs
Rest