Warm up
Start with 20 burpees, then 2 rounds of:
10 alternating single arm DB thrusters
5 box step ups per leg
5 wall balls
10 hang squat cleans (BB or KB)
Endurance
36 min alternating EMOM (6 rounds):
10-14 toes to bars (choose a number, stick with it across all rounds)
8 single DB devil presses 50/35 lbs
4 squat cleans 155/105 lbs or 6 double KBs squat cleans 24/16 kg
8 burpees box jumps over 24/20 in
14 wall balls 20/14 lbs
Rest
Warm up
400m run, then 2 rounds:
10 spiderman lunges
5 supermen
5/side KB windmills
5 glute bridges
Overhead Squat
Tempo overhead squat - 5x5 with tempo 35X1
Note: begin light to be able to maintain the 3 sec eccentric and 5 sec pause at the bottom. Build across the sets.
Overhead Accessory
3 sets of plate raise squats
3 sets per side of banded single KB overhead carry 100 ft.
Conditioning
Warm up
2 min of ski, bike or row, then 3 round of:
10 banded pullaparts
10 bent over straight arm plate Y-raises
10 alternating cossack squats
Then, 1 min of ski, bike or row
Then barbell warm up
Clean & Jerk Complex - Week 1
Every 2 min for 6 rounds, perform the following complex for load:
2 deadlifts + 2 cleans + 2 hang cleans + 2 split jerks
Note: Begin at around 60% of your 1RM clean and jerk
Conditioning
Warm up
400m run, then 2 rounds of:
2 inch worms with pushups
5 strict hang clean pulls
5 power position muscle cleans
5 push presses
5 split jerks
Split Jerks
5x3, from the rack, starting at 65% and building
Conditioning
Every 4 min, for 4 rounds, each for time:
15 toes to bars
XX squat clean & jerks - see weight in notes
Round 1: 12 reps at 60%
Round 2: 9 reps at 70%
Round 3: 7 reps at 80%
Round 4: 3 reps at 90%
In Teams of 2, for time, one partner working at a time:
1,500m/1,200m row
50 ground to overhead
40 pullups
30 front squats
20 burpee box jumps 24/20 in
10 bar muscle–ups / 30 chest to bar pullups
20 burpee box jumps 24/20 in
30 front squats
40 pullups
50 ground to overhead
1,500m/1,200m row
Time cap: 35 min
Loads: BB 135/95 lbs - DBs 2x50/35 lbs
Part A
Warm up
Row 2 min , increasing pace
then, 2 rounds of:
10 bootstrappers
10 alternating box step ups
20 alternating plank shoulder taps
10 alternating curtsy squats
Conditioning
10 rounds for time:
10/8 cal machine (row, ski or bike)
10 pistols
10 burpees
20 plate Russian twists (10/side) 35/25 lbs
Time cap: 25 min
Scaling: sub the pistols for 10 alternating box step ups
Accessory
Warm up
4 min cardio of choice then 3 rounds of:
10 A-frame toe touches
10 alternating box step ups
5 strict hanging leg raises
Crossfit Total
15 min to find a strict press 1RM
15 min to find a back squat 1RM
15 min to find a deadlift 1RM
Your score is the total of your best successful lifts.
Warm-up suggestion:
5 reps at 50%
3 reps at 70%
2 reps at 75%
then single reps at 80%, 85%, 90%, 95%...
Part A
Warm up
2 rounds of:
10 cal row/ski
10 scap pullups
10 back rack good mornings [empty barbell or medium load KB]
10 double KB suitcase deadlifts
Endurance
25 min AMRAP:
10-9-8-7-6-5-4-3-2-1 reps of:
Hang power cleans
Cal Row or Ski
Pullups
Russian KBS 32/24 kg
Box jumps 24/20 in
Loads: Barbell: 95/65 lbs, DBs: 2x 35/25 lbs
Note: If you finish the round of 1 rep, go back to 10.
Warm up
3 rounds:
20 band pullaparts
5 inch worms
10 bent over plate Y raises
3 snatch high pulls + 3 overhead squats
Snatch Complex
Take 15 min to find a max load for the following snatch complex:
1 snatch + 1 hang snatch + 1 overhead squat
Conditioning
For time:
50 alternating DB snatches 50/35 lbs
50/40 cal row
50 burpees over DB
Time cap: 12 min
Part A
Warm up
3 rounds:
10 cal machine of choice
10 alternating single leg glute bridges
5 front squats (empty BB)
30 sec active hang (lats engaged)
5 per side single KB suitcase deadlifts, increasing across rounds
Deadlift and Front Squat
Take 20 min to build up to a single rep at 80% of your estimated 1RM of both deadlift and front squat.
This is not a max!
1RM of deadlift will be tested on Thursday during the annual Crossfit Total
Conditioning