CrossFit
Coaches Choice
“Luke”
For time:
Run, 400 m
15 Clean & Jerks, 155/110#
Run, 400 m
30 Toes-to-bars
Run, 400 m
45 Wall Balls, 20/14 lbs
Run, 400 m
45 Kettlebell Swings, 55/35#
Run, 400 m
30 Ring Dips
Run, 400 m
15 Weighted Lunges, 155/110#
Run, 400 m
– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out
Run
Spin
Row
Dumbbell Rows
ab roller with bar
Farmer walk
500M Row
Partner med ball tosses
– 10 right
– 10 left
– 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)
Skip the Pull-ups
Run
Spin
Row
Squats facing wall (Perfect form)
Flutter Kicks
Dumbbell Jumping Jacks
500M Row
Partner med ball tosses
– 10 right
– 10 left
– 10 overhead
30 Med ball sit ups
50 squats ( as a team)
40 Push ups (as a team)
30 Pull ups (as a team)
Box Jumps 🙂
Teams of 2 complete the following for time: One person working at a time
*team must have plate over head at all times 45/25#
1K Row
50 Push Ups
50 Box Jumps 24/20″
50 squats
50 KB Swings 55/35#
50 HSPU
50 Burpees
800M Run
500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
Handstand / handstand walk
4 rounds for time
20M Handstand Walk
10 Pull-Ups (Rx 7 bar muscle-ups)
20 Lunge steps (outside)
Run
Row
Spin
Battle Ropes
Burpee box jumps
Mountain climbers
Run
Spin
Row
Slam Balls
Sit-Ups
Suicides
Clean
Seated on the ground strict shoulder press from in front
Try to get to max weight by the 3rd of 4th set and maintain through the rest of the sets. 1 – 2 min rest between sets
Try to get to max weight by the 3rd of 4th set and maintain through the rest of the sets. 1 – 2 min rest between sets.
– 25 Jumping Jacks hands touch behind
– 10 Jumping jacks forward and back
– 4 each side Lunge, elbow to ankle point
– 6 each side Single leg lateral lunge (push knee out)
– 10 swings Bend at hips and twist
– wide stance walk palms, push ups, walk hands back (5-4-3-2-1 reps)
– arm circles (small, medium, large)
– wring the arms out
Run
Spin
Row
Dumbells Side Lung (http://www.muscleandfitness.com/workouts/leg-exercises/videos/dumbbell-side-lunge)
Dumbell thrusters
Suicide high knees
Deadlift
3 rounds for time:
400M Run
15 Wall Balls 20/14#
15 Deadlifts 205/115#
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