Monday
Every 2:30 x 5 Sets:
-5 Overhead Squat
+
2009 CrossFit Games, Event 5
3 Rounds for Time (12:00 Cap)
-30 Wall Ball 20/14lb, 10/9ft
-30 Squat Snatches 75/55lb
*scale snatches to empty bar unless you lifted more than 155/105 in strength
+
x12: 20s On, 10s Off
1) Seated Banded Hamstring Curls
2) Back-to-Wall Tib Raise
Tuesday
[10:00 Clock]
-12 Scap Pull-Ups
-10 Calorie Erg
-8 Alt Reverse Lunge
-6 Seated L-Sit Raises
-4 Box Jumps 24/20″
+
Every 3:00 x 4 Sets:
-8 KB Front Rack Reverse Lunge
-8 DB Bench Press
-2 L-Pull-Ups
+
“Kitchen Sink”
For Time
-32 Goblet Step-Up 70/53lb, 20″ (M&F)
-210 Double Unders
-18 Tuck Chin-Ups
-300m Run
-21 DB Bench Press 70/50’s
-32 Goblet Lunges 70/53lb
Wednesday
[0:00-5:00]
-7/5 Calorie Bike or Row
-5 Supinated Scap Pull-Up
[5:00-10:00]
-7/5 Calorie Bike or Row
-5 Beat Kips
[10:00-15:00]
-7/5 Calorie Bike or Row
-5 Toes-to-Bar
[15:00-20:00]
-7/5 Calorie Bike or Row
-5 Strict Toes-to-Bar
[20:00-25:00]
-7/5 Calorie Bike or Row
-5 Up-Dog to Down-Dog
-5 Tabletop Glute Bridge
+
EMOM 20
1) Power Clean + Push Jerk; RPE 7-8
2) 4-6 V-Ups + 4-6 Dips
*Rx+ = 2 Complexes: TTR + RMU + Dip
Thursday
[0:00-20:00]
-2:30 Bike
-2:30 Row
-2:30 Run
*start anywhere and rotate through in order
[20:00-30:00]
Inversion Skill Work
[At 32:00]
EMOM 20
1) 8-11 RLE Goblet Split Squat (L)
2) 8-11 RLE Goblet Split Squat (R)
3) 8-11 DB Lateral Raise; 3s lower
4) 11-15 Banded Face Pulls
5) 40s Max DB* Hammer Curls; Arm in Sync
*same weights as minute 3
Friday
[0:00] For Time (7:00 Cap)
6 Rounds
-14 Single DB Step-Over 50/35lb, 24/20″
-7 Toes-to-Bar
…
[10:00] For Time (7:00 Cap)
6 Rounds
-15 Wall Ball 20/14lb, 10/9ft
-45 Double Under
…
[20:00] For Time (7:00 Cap)
6 Rounds
-12 DB Step-Up 50/35’s, 24/20″
-1 Rope Climb*
Rx+ = Legless
…
[30:00] For Time (7:00 Cap)
6 Rounds
-8 Chest-to-Bar
-10/8 Calorie Row
…
[40:00]
For Time (7:00 Cap)
6 Rounds
-8 Burpee Box Jump Over 24/20″
-10/8 Calorie AirBike
Saturday
*arrive 15 minutes early if you want a free headshot with your fur baby
“Dog Daze”
*bring your favorite furry friend*
AMRAP 25:00
-150m Run
-10 Hand-Release Push-Ups
-150m Run
-10 AbMat Sit-Ups
*music will be kept quieter, no weights will be lifted in class (open gym will run as normal)
Vegetables
At Any Point This Week
Accumulate; as you see fit
-100 Seated Banded Hamstring Curls
-60 Banded Face Pulls
-60 Back-to-Wall Tib Raise
-20 Supinated Grip Tuck Pull-Ups
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.