Warm up: 3 Steady Rounds
Row 250m
15 Banded Good Mornings
10 DB Push Press
5 Strict Ring Dips
WOD:
8 Rds
4 double kb C&J 53/35
8 HSPU’s
12 double kb deadlifts 53/35
OPTIONAL: 3 Rounds:
Run 300m
20/15 Calories on bike
20 ring rows (if you want more challenge then put feet on box for ring rows)
CFDF warm up
WOD: 4 rounds
15 WB 20/14
15/12 cal bike
15 pull ups
15/12 cal bike
Warm up: 4 Steady Rounds:
:30 Dead Hang from Pull Up Bar
10 Single Arm DB Sotts Press (switch arms each round)
20 Calorie Bike
LIFT: Find 3RM Overhead Squat
WOD:
W/ a Partner: AMRAP 20 Minutes
8 Toes to Bar
6 Burpee Box Jump Overs 24/20″
4 Squat Cleans Thrusters 115/75lbs
Complete full round then switch
THEN WOD IN NEXT BOX W/PARTNER
W/ a Partner: 5 Rounds
60 Double Unders
50 Push Ups
30 Calorie Ski or Row
Split each movement in half w/ partner
Warm up: 3 Steady Rounds
Ski 250m
15 Banded Good Mornings
10 DB Push Jerk
5 Strict HSPU
WOD:
Speed Clean and Jerk Ladder
Round 1 155/95lbs 160/100lbs 165/105lbs 170/110lbs 175/115lbs :90 Cap Rest 5:00
Round 2 180/120lbs 185/125lbs 190/130lbs 195/135lbs 200/140lbs 3:00 Cap Rest 5:00
Round 3 205/145lbs 210/150lbs 215/155lbs 220/160lbs 225/165lbs 4:30 Cap
*scale weights as needed each round so it is challenging but possible but stick to speed
WOD:
For Time
30 Muscle Ups or CTB or pullups all are rx just put time in box and go for it!
OPTIONAL: BIke cool down 100 cals
Warm up: 5 Steady Rounds
10 Jumping Squats
10 Calorie Row
1 Rope Climb
Partner wods today:
W/ a Partner Max Distance Farmers Carry in 7 Minutes
70/50lbs in each hand
Switch anytime
W/ a Partner
3 Rounds 25 Ring Dips 50 Wallballs 20/14lbs 75/50 Calories on AAB
*put this time in box and in notes put amrap and rope
W/ a Partner
For Time
20 Legless or regular rope climbs (if this seems like a lot then add another partner)
Warm up: 2 Rounds
:60 Banded Glute Activation
50 Calorie Row
20 Hip Extensions
LIFT: CrossFit Total
5 Minutes to complete each lift
1RM Back Squat
1RM Strict Press
1RM Deadlift
*warm up for all lifts then stick to time frame for each do not go over the 5 min allowance.
2 OPTIONS TODAY PICK ONE:
Want a little taste of what the games athletes had then:
Half Marathon Row (21,000 M) OR Max distance Row in 40 Minutes: put time or distance in box
OR
10 AMRAP
20 Toes to Bar
10 Power Clean (155-185/115-135)
*put this score in other amrap box
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
in comments put weight of ea lift
10 AMRAP
20 Toes to Bar
10 Power Clean (115-185/95-135)
Warm-up- 4 Steady Rounds:
10 Goblet Pause Squats
10 Sit Ups
15/10 Calorie Row
Lift:
Find 2RM Bench Press
Use plenty of Reps and Set to warm up to your 2RM attempts.
WOD: put time in box below
“Helen”
3 Rounds
Run 400m
21 Kettlebell Swings 53/35lbs
12 Pull Ups
Optional- you can put this time in box if you do it
3 Rounds:
30/20 Calories bike
15 Bar Facing Burpees
Push the Bike as hard as you want, and use a Burpee style you can keep moving with no matter how tired you get.
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Run 400m
5 Clean & Jerk–115/75
10 Burpees over bar
15 toes to rings
20 alt DB snatches 50/35
15 toes to rings
10 burpees over bar
5 Clean & Jerk
Run 400m
Warm-up 3 Steady Rounds
12 Hang Snatch 75-95/45-65lbs
18 Air Squats
24/18 Calorie Ski
Lift:
Find 1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
Try to move through these complexes with fluidity. Hanging on to the bar and pausing for too long between movements can cause extra fatigue that you just don’t want.
WOD: 5 Rounds
3 Squat Snatch 115-155/85-105lbs
30′ Handstand Walk or 5 wall walks
Optional:
AMRAP 10 Minutes
20 Dumbbell Hang Clean and Jerk 50/35lbs
(10 each side)
Warm-up- 2 Steady Rounds
Row 1k
15 Barbell Rows
25 Push Ups
LIFT:
Find 3RM Sumo Deadlift
NO BOUNCE
The Sumo DL does not need to be touch and go, but you need to control the weight back down and it should hit the floor quietly.
100′ Unbroken Farmer’s Carry
Find max weight
2k row for time
Max Effort 2k Row