400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
4 Rounds For Time:
15 Cal Row
15 KB Swings 55/35#
15 Box Jumps
Cash Out:
5 Muscle Ups
3 Rounds NFT of:
Row 15 Calories
10-15 Push-ups
30 Hollow Rocks
knock out some hip mobility and calf stretching at the end
Deadlift keeping form while performing multiple reps in a row
“Running Diane”
400M Run
21 Deadlifts 225/135#
21 HSPU
400M Run
15 Deadlifts 225/135#
15 HSPU
400M Run
9 Deadlifts 225/135#
9 HSPU
*This workout should be done at high intensity. Your weight should be roughly less than 65-70% of your 1RM on the deadlift if you can not move through the sets quickly at the above weight.
Roxanne
12 PVC Pull Overs
12 Overhead Squats PVC
12 Ring Rows
12 Sit-ups
2 min hip mobility
Thruster
“Jumping Jackie”
1,000M Row
50 Thrusters 45#/35#
50 Double Unders (250 singles)
If you do not have handstand walks ask a coach to help you with progression. practice kicking up into handstand hold against the wall as soft as possible. Move away from the wall a little and see if you can still kick up into a controlled handstand where your heels softly touch the wall. Spend some time hanging out in a handstand against the wall. Try some shoulder touches while in a handstand against the wall. lots and lots of options. Have partner watch you kick up without the wall and keep you from going to far over.
If you are not quite strong enough to handstand against the wall grab the heaviest dumbbells you can and spend some time with them locked out over head continually pushing them up to the ceiling using shoulders and back muscles.
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)
Jerk
For time:
15 jerks
45 pull-ups
12 jerks
36 pull-ups
9 jerks
27 pull-ups
* Try to use 50% of your 1RM deadlift that you achieved on Tuesday. If you did not deadlift on Tuesday use your previous 1RM
These are Jerks and NOT Push-Press.
500M Row and then warm up
– 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
Back Squat
Everyone should read this before completing the CrossFIt total. Take a moment to read through this before Tuesday
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
Snatch
With a running clock complete the following starting at 0:00.
15:00 AMRAP
5 Toes to Bar
10 Hand Release Push-ups
15 Wall Balls 20/14#
Compliments of Ben Burgeron
at 15:00, 5:00 to establish 1 RM snatch
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
25-Minute AMRAP of:
8 Handstand push-ups
8 Box Jump, 30″
1 Rope Climb, 15′
In honor of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, was killed on August 8, 2005
To learn more about Falkel click here
400M Run or 500M Row
Hip Mobility (Sampson Stretch, Pigeon, Couch Stretch etc)
10 Good Morings with PVC or light bar
10 Squats facing wall
10 Sit-ups
10 Push-ups
10 Kipping Swings
10 Pull-ups
10 Ring Dips (Do negetives if you can’t do them)
Warm up and then complete your 3 x 3
Teams of 2 complete
4 Rounds for time of
1K Row
50 Front Squat 135/85#
*Team must complete 1 rope climb each time you transition to another movement.
* One person working at a time. You may switch as often as you would like.
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
Kipping Pull-ups
or Butterfly Pull-ups
For time:
1K Row then;
4 Rounds of:
9 Power Snatch 135/65# 155/75# RX+
15 Pull-Ups (RX+ Chest 2 Bar)
200M Run
3 Rounds NFT of:
20 Kettlebell Swings (face level)
10 Overhead Walking Lunges (using bumper plates)
5 Pull-Ups
EMOM for 10:00
5 Overhead Squats 115/65# , 135/75# RX+
5 Box Jumps 24/20″
Mark how many rounds you completed in time
Overhead Squat
Max Effort 400m Run
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