15m - Dynamics
10m - Low Ring Muscle Up Transitions
13m AMRAP:
5 Ring Muscle Ups (CTB/PU/RR)
15 Alt. Lunges Bear Hugging a 45/25lb plate
60 Double Unders
15m - Dynamics
MetCon - 4RFT:
6 Squat Cleans
6 Thrusters
400m Run
*Rx is 135/95. 15m time cap.
15m - Dynamics
Anaerobic:
5 Sets of 25/20 Calorie Assault Bike SPRINT, with 2:1 rest.
-rest as needed-
Aerobic:
2,500m Row, increasing intensity every 500m.
15m - Dynamics
Strength & Accessory - 15m EMOM:
1- 6 Good Mornings (moderate but perfect)
2- 6 Strict CTB Pull Ups (Pull Ups or 3x 3s negatives)
3- 6 Strict HSPU (add deficit if able, modify to pushups, upscaled as needed)
MetCon - 4 sets of 2m on/1m off (11m clock):
Burpee Box Climb Overs (regionals standard, hands may touch box on the way over, feet MUST touch) 30”/24”
*The reasons for doing these are...they are very low impact, great for a deload week. They are very functional, at it’s most basic level just climbing over an object. They allow athletes of all levels to move consistently, which is great.
15m - Dynamics
10m - Snatch Review
Every 90s for 9 minutes (7 sets, last at buzzer):
3 Position ‘Squat’ Snatch up to 75% (hip crease, hang position, floor)
MetCon - 1 Mile Run, as hard as you choose.
15m - Dynamics
15m - Movement Prep
In teams of up to 6, FGB Style (1m per station, 3 rounds):
1- Row for Cals
2- Box Step Ups 24”/20”
3- V-Ups
4- Double Unders
5- Plank Hold
6- rest
15m - Dynamics
FT:
1 Mile Run
100 Pull-Ups
200 Push Ups
300 Air Squats
1 Mile Run
*There are 3 stages to this workout…
1st year doing it - with a partner. Both of you run together, and then you do the workout chipper style, splitting the work evenly, 1 person works at a time.
2nd year doing it - solo, but Cindy style. 1 Mile Run, then 20 rounds of 5 pull-ups, 10 Push Ups, 15 Air Squats, 1 Mile Run.
3rd year doing it - you may attempt it chipper style. 100/200/300.
4th year doing it - you may put on a weight vest.
15m - Dynamics
45m - “Crossfit Total”
1RM Back Squat
1RM Deadlift
1RM Strict Press (Barbell)
15m - Dynamics
10 Rounds, 30 on/30 off
Rowing for Cals
-2m rest-
5m Bike for Cals
15m - Dynamics
10m - Box Bar MU Transitions
Metcon - FT:
10-8-6-4-2 Bar Muscle Ups
40-30-20-10 WBS 20/14 to 10’/9’
*The workout starts and ends with Bar muscle ups, with a descending number of WBS between each.
15m - Dynamics
10m - Snatch Cycling
Metcon, on a running clock…
At 0:00 - 3RFT:
400m Run
10 Power Snatches 135/95
15 Bar Facing Burpees
*12m time cap
12-20:00
Build to a heavy single snatch for the day
15m - Dynamics
15m - Skill Prep
Metcon - 12m AMRAP:
50 Double Unders
20 Front Squats 95/65
10 sHSPU (modified kipping or pushups)
15m - Dynamics
10m - Ring Kipping Drills
10m - OHS Review
FT:
21-15-9
Ring Muscle Ups
1 Arm DB OHS (alternate whenever you choose)
*11m time cap
**Scale 1:1 CTB or Pull Ups
15m - Dynamics
10m - Movement Prep
4 Rounds for Reps
1m - Box Jumps 24”/20”
1m - Burpees
1m - V-Ups
1m - rest
Mobility - Hips. Saddle Pose
15m - Dynamics
15m - Warmup to working weights
30m to complete 4 giant sets:
Final Week!!! Let’s get it.
5 Back Squats
-60s rest-
5 Deadlifts
-60s rest
10 Dumbbell Strict Press
-3m rest-
Remaining Time - Mobility - Seated Straddle 3m. Saddle Pose 3m.
15m - Dynamics
10m - Movement Prep
15m AMRAP:
P1 - 20/15 Calorie Row
P2 - Max Double Unders
P3 - Farmers Carry Hold AHAP
10m - LED MOBILITY
3m Saddle
3m Seated Straddle
2m Pigeon/Side
15m - Dynamics
10m - Movement Prep
FT:
1200m Run
-then-
12 rounds of:
4 Strict HSPU
8 CTB Pull Ups
12 Air Squats
*25m time cap
15m - Dynamics
10m - HSW Drills
5m - Kipping Review
FT:
60’ HSW (in 15’ unbroken increments)
10 TTB
10 Deadlifts 32kg/24kg
60’/12/12, 60’/14/14, 60’/16/16
*For the deadlifts today, athletes will use 2 KBs or 2 DBs. Scaling for the 60’ HSW will be 4 wall walks.
**11m time cap
15m - Dynamics
MetCon - 2RFT:
30 WBS 20/14 to 10’/9’
15 Muscle Ups (1:1 Pull-Ups)
30 Alt. Pistols
50 Double Unders
*Competitors will shoot to 11’/10’.
**14m time cap.
15m - Dynamics
10m - Power Snatch Review
MetCon - 9m AMRAP:
6 Power Snatches 135/95
8 Bar Facing Burpees
Mobility - Saddle Pose 3m.
15m - Dynamics
10m - Kipping Drills
MetCon - FT:
400m Run
21 Push Ups
21 TTB
400m Run
15 Push Ups
15 TTB
400m Run
21 Push Ups
21 TTB
400m Run
*16m time cap
15m - Dynamics
15m - Warmup to working weights
30m to complete 4 giant sets:
The goal is to add 5-10lb to the squat, 5-15lb to the deadlift, and if possible increase the
DB weights. Encourage athletes to go by feel, and not to be too aggressive too early.
5 Back Squats
-60s rest-
5 Deadlifts
-60s rest
10 Dumbbell Strict Press
-3m rest-
Remaining Time - Mobility - Seated Straddle 3m. Saddle Pose 3m.
15m - Dynamics
5m - DB Hang Squat Clean Review
10m - Kipping Drills
MetCon - 20m AMRAP:
7 DB Hang Squat Cleans eac 50/35lbs
10 CTB Pull-Ups each
13 Box Jump Overs each 4”/20”
*The format for this workout will be simple, athletes will pair up with someone who is using the
same dumbbell weight as them, and alternate each movement. P1 7 DBHC, P2 7 DBHC, P1 10
CTB, P2 10 CTB, etc. Scoring will be traditional rounds and reps where a full round is each
person doing 7, 10, 13.