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WARMUP
400m MEDBALL INDIAN RUN Then 2X5 WALL SQUAT 2X10 SQUAT 2X20 LUNGE Then 2x:30/:30 Pushups/FLR Rest 1:00 2x:30/:30 Situps/Hollow Hold x2 Then 10 Rounds For time 100 Singje Unders 10 Kettlebell Swing 10 Air Squat
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WARMUP
2-3 ROUNDS :30 STATIC PILLAR HOLD :30 ALTERNATING REACHING PILLAR HOLD :30 CONTRALATERAL DEAD BUGS 5 NINJA ROLL UP TO VERTICAL JUMP :30 JIMMY BUFFETS LIFT 3 PRESS, 3 PUSH PRESS, 3 JERK ADD WEIGHT IN SMALL INCREMENTS UNTIL CAN'T PRESS THEN 3 PUSH PRESS, 3 JERK ADD WEIGHT IN SMALL INCREMENTS UNTIL CAN'T PUSH PRESS THEN 3 JERKS WOD WITH A PARTNER, ONE WORKS AT A TIME 5 AMRAP MAX MED BALL CLEANS (20/14) 2:00 REST 5 AMRAP MAX RUSSIAN KB SWINGS (70/53) 2:00 REST 5 AMRAP MAX WALL BALLS (20/14) 2:00 REST 5 AMRAP MAX BURPESS TO A PLATE WARMUP
7 MINUTE DECK OF CARDS CONDITIONING 8 X 75’’ PROWLER PUSH RELAY (HI/LO/HI/LO) WOD TEAMS OF 3 25 MINUTE AMRAP 10 CAL AB 10 MED BALL CLEAN 10 DEADLIFT 10 THRUSTERS 10 CAL ROW 100M RUN WARMUP
Run/Row/Bike/Rollout/Mobility upon arrival ------ :60 couch (;30/:30) :60 samson (:30/:30) 5 Squat Jumps 5 Squat 5 Deadlift 5 Muscle Clean 5 Front Squat 5 Jerk 5 SDHP LIFT 1-5X1 CLEAN AND JERK 2-3x8 BSQ @ 75% 3A-2xME Strict TTB 3B-2x50 Crunch WOD FOR TIME 10 Clean and Jerk @ 155/95 10 Rounds of Cindy 10 Clean and Jerk @ 155/95 *16 minute time cap Every year, on our anniversary, we program our very first workout, well.....because of the weather and not falling on a normal weekday, we weren't able to do that.
Today is that day. The workout may seem shorter than most but lift heavy, and lift hard. Give the LIFT section your all, lifting as heavy as possible on both the OHS and KB swings, with no misses. The WOD encompasses every aspect of CrossFit; weightlifting, gymnastics, and metabolic conditioning. This workout was created so that everyone would have a strength....what you make lack in one aspect, you will make up in another. Test yourself, push hard and move fast. Make every rep count. Enjoy- WARMUP 3 ROUNDS NOT FOR TIME :60 PLANK 5 DECK SQUATS TO VERTICAL JUMP 5 LUNGE JUMPS 3 WALL WALKS LIFT 12 MINUTES EVEN: 3 OHS (ahap) ODD: 7 KB SWINGS (ahap) WOD 3 ROUNDS FOR TIME RUN 200M 6 PUSH PRESS (115/75) 10 OH LUNGE (115/75) 20 DOUBLE UNDERS *LUNGES ARE STATIONARY. 6 RIGHT, 6 LEFT. WARMUP
Run/Row/Bike/Rollout/Mobility upon arrival ------ :60 Banded Hip Distraction (:60 each leg) 8 Squat 5 Pass Through 5 Sn Deadlift 5 High Pull 5 Press 5 BTN Press 5 Muscle Snatch 5 OHS LIFT 1-6x1 Snatch + 1 Hang Snatch w/ 15 sec hold in OHS @ ahap 2a-3x8 Seated Barbell Press w/ 4 sec negative 2b-3x30 Rear Delt Fly into S.P. Push-offs WOD TEAMS OF 2 15 MINUTE AMRAP 10 CAL ROW 10 PUSHUPS 11 CAL ROW 11 PUSHUPS 12 CAL ROW 12 PUSHUPS 13 CAL ROW 13 PUSHUPS ETC….. WARMUP
Run/Row/Bike/Rollout/Mobility upon arrival ------ :60 FOAM ROLL LATS :60 LAX TRICEP MASH :60 BANDED TRICEP/FRONT RACK MOB :60 PLATE LOADED ANKLE MOB 10 SQUAT 10 FRONT SQUAT LIFT On a 20:00 minute clock 0-10:00; Front Squat Singles; @ 45/50/60/70/80/90/1 RM 10-20:00; EMOM; 3 FSQ @ 75% WOD 3 RFTT 250M ROW 10 WALL WALK + HSPU 50 DOUBLE UNDERS Rest 1:00 WARMUP
2-4 ROUNDS :30 4 WAY DEAD BUGS 3 INCH WORMS HANDS ONLY 50' KNEE HUG TO HORIZONTAL LUNGE TWIST :30R/:30L LATERAL BANDED SIDE SHOULDER RAISE LIFT 12 EMOM 1 CLEAN + 1 FRONT SQUAT + 1 HANG CLEAN ADD EACH MINUTE WOD "JACKIE GONE WILD" FOR TIME TEAMS OF 2 1K ROW 50 THRUSTERS (45/30) 50 PULLUPS :90 REST 1K ROW 50 THRUSTERS (95/80) 40 PULLUPS :90 REST 1K ROW 50 THRUSTERS (145/95) 30 PULLUPS WARMUP
400m Indian Run 8 Squat -then 4x with light plates/db/or BB 8 Standing Press 8 Standing Upright Row 8 Bent-over Row LIFT 1-3x8 BSQ @ 75% 2a-4x6 Tempo Seated DB Press 2b-4x20 BB Upright Row 2c-4x16 Bent Over Row WOD 7 RFT 7 KB Thrusters 50' Bear Crawl WARMUP
Run/Row/Bike/Rollout/Mobility upon arrival ------ :60 couch (;30/:30) :60 samson (:30/:30) 5 Squat Jumps 5 Squat 5 Deadlift 5 Muscle Clean 5 Front Squat 5 Jerk 5 SDHP LIFT 1-7X1 Power Clean + 1 Hang Power Clean + 1 Push Jerk 2-5x2 Push Press 3-5x15 Lying Superman Raise WOD Every 30 secs for 10 Minutes 1 Power Clean + 1 Hang Power Clean + 1 Push Jerk @ 70% of above |
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