Warm up
2 min cardio of choice, then 2 rounds of:
5 90/90 each way
5 world's greatest stretch each side
5 per side single KB front rack squats
5 per side single KB push presses
Clean & Jerk Complex
15 min to find a heavy load of the following complex:
3 hang squat cleans + 1 jerk
Conditioning
15 min AMRAP:
12 box jumps 24/20 in
9 burpees
6 power cleans 145/100 lbs
3 shoulder to overheads 145/100 lbs
Warm up
2 min cardio of choice, then 3 rounds of:
5 inch worms with pushups
5 high hang snatch high pulls
5 high hang muscle snatches
5 overhead squats
Snatch Work
6 min EMOM:
1 snatch + 1 snatch balance (from the round)
-- rest 1 min, then
6 min EMOM:
1 power snatch + 1 overhead squat
Note: keep the load below 60% of 1RM
Conditioning
25 min partner workout for max load lifted and max distance rowing
Partner 1 (time keeper): 1 full round of:
9 box jumps 24/20 in
6 v-ups
3 power movement "to-shoulder" **
Partner 2: Max distance row
Power movement "to-shoulder": you may mix-and-match between sandbag to shoulder, barbell power cleans, double DB power cleans or double KB cleans. This may differ between rounds. One of the scores is the cumulative load of completed lifts. The second score is the rowing distance.
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