20 Minutes to Complete *Deadlift & Bench
5 @ 58%
4 @ 68%
3 @ 78%
2 @ 83%
1 @ 92%
*If athletes are feeling beat up from Monday's Squats take 5-10% off today's Deadlifts
MetCon - For Time
10-8-6-4-2:
Devil's Power Clean 50/35#
*15 HR Push-ups after each set
10:00 Cap
(Athletes should scale dumbbell weight so they can do each round of DPC Unbroken)
7:30am Broga
5:30pm Breathe Hard
5:00 on, 1:00 Off for 36:00
Alternate Between
A) Terrible Stair Run
B) 1000m Row
C) 50/40 Cal Bike
*Max Effort PVC Zombie Sit Ups each round after completing cardio
Oly Day Week 6
Primer 0:00-4:00 EMOM
High Pull + Hang Snatch + Snatch Balance
Use 50-60%
4:00-6:00 Load Up
6:00-14:00 Don't Miss 3
1 Snatch Every 30 Seconds
6:00-8:00 @ 70% (4 Reps)
9:00-11:00 @ 75% (4 Reps)
13:00-14:00 @ 80% (2 Reps)
14:00-18:00 Singles by feel at 85%+ but don't miss :)
6 burpees for every missed rep
18:00-20:00 Rest and Change Weight
20:00-35:00 Power Clean + Hang Clean + Pause Split Jerk
2 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
Heavy Singles by Feel
EMOM 30
M1) 12 Toes to Bar
M2) 25' Handstand Walk
M3) 12 Chest to Bar Pullups
M4) 12 Ring Dips
M5) 12/9 Cal Assault Bike
Scaled
M1) 12 Knees to Hips
M2) 2 Pike Around Box
M3) 12 Chest to Ring Rows
M4) 12 HR Pushups
M5) Bike :45
Score is total reps
25' HSW = 5 Reps
Monday
Quads Like Mossman Week 11
Back Squat
8 @ 65%
6 @ 75%
4 @ 85%
4 @ 90%
MetCon
Asbury Park Summer Games 2018 Event 2
Teams of 3 - 9 Minute AMRAP:
10 Burpees Over Bar
Max Effort Thrusters 95/65 lbs
EMOM 24: (6 rounds)
1. 15/10 cal Assault Bike
2. 15/12 cal Row or Ski
3. 15 Burpee to Rig
4. Rest
Teams of 2
3 Rounds:
800m Run
100' Handstand Walk
40 Chest to Bar Pullups
Scaled
50/40 Cal Bike
10 Pike Around Box
40 Ring Rows
(35 min cap)
Bro Session Week 6
20 Minutes to Complete Deadlift & Bench
5 @ 55%
4 @ 65%
3 @ 75%
2 @ 80%
1 @ 90%
MetCon - For Time:
100 American Swings 24/16kg
At 0:00, 3:00, & 6:00, stop and do 25 Hand Release Push-ups
5:30pm Breathe Hard
GSO Intervals - Every 6:00 for 36:00:
A) 30 Burpees Over Rower + 50/40 Cal Row
B) 50/40 Cal Bike
C) Terrible Stair Run
Perform each interval as fast as possible. Rest in remaining time.
Oly Day Week 5
Snatches0:00-4:00 EMOM
Muscle Snatch + Hang Snatch @50-60%
4:00-17:00 Snatch Singles
4@70%
3@75%
2@80%
1@85%
1@90%
Heavy Singles by Feel
17:00-20:00 Rest / Change Weight
Clean + Pause Split Jerk20:00-35:00
3@60%
2@70%
1@75%
1@80%
1@85%
1@90%
Heavy Singles By Feel
Volume Skill EMOM 20 - Rx:
M1) 15 Toes to Bar
M2) 15 HSPU
M3) 60 Double Unders
M4) 12/9 Cal Assault Bike
Scaled
M1) 15 Knees to Hips or V Ups
M2) 15 DB Push Press
M3) :45 Struggle Unders
M4) :45 Bike
Quads Like Mossman Week 10
25 Minutes
8 @ 65%
8 @ 70%
8 @ 75%
8@ 80%
Front Squat 3x5 @ 70-75-80%
MetCon Teams of 2
8 Rounds Relay Style
14 Hang DB Lunges 50/35#
7 Burpees Over DB
9:00 Cap
3 RFT:
25 Burpees
50/35 cal Bike
75/60 cal Row
(35 min cap)
2021 CrossFit Games Individual Event 2… Kinda
Rx+ Teams of 2
48 Double Dumbbell Box Step Overs (50/35#)
12 Heavy Ball Over Shoulder 150/100#
12 Ring Muscleups
24 Bar Muscleups
12 Ring Muscleups
12 Heavy Ball Over Shoulder 150/100#
48 Double Dumbbell Box Step Overs (50/35#)
Scaled
48 Double Dumbbell Box Step Overs
12 Heavy Ball Over Shoulder
48 Chest to Bar Pullups / Ring Rows
96 Ring Dips / HR Push-ups
48 Chest to Bar Pullups / Ring Rows
12 Heavy Ball Over Shoulder
48 Double Dumbbell Box Step Overs
*Athletes should pick weights that they can move but are challenging.
**Athletes may also choose to use light medicine balls and double reps to get the technique.
Bro Session Week 5
20 Minutes to Complete Deadlift & Bench
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
2 @ 87%
MetCon - 10 Minute EMOM:
M1) 15 Toes to Bar
M2) 15 American Swings 24/16kg
7:30am Broga Mobility
5:30pm Breathe Hard
5:00 on, 1:00 Off for 36:00
Alternate Between
A) 800m Run
B) 1000m Row
C) 50/40 Cal Bike
*Max Effort Dubz each round after completing cardio
Score is total Dubz
Oly Day Week 4
0:00-2:00 Barebell Warmup EMOM
40 Second Snatch
2:00-4:00 Load Up
4:00-8:00 EMOM High Pull + Snatch + Snatch Balance
Use 50-60%8:00-10:00 Load Up
10:00-16:00 Don't Miss 2
1 Snatch Every 30 Seconds
10:00–13:00 @ 70% (6 Reps)
14:00-16:00 @ 75% (4 Reps)
16:00-20:00 Singles by Feel
6 burpees for every missed rep
20:00-23:00 Rest and Change Weight
23:00-35:00 Power Clean + Hang Clean
2 @ 60%
2 @ 70%
1 @ 75%
1 @ 80%
1 @ 85%
2019 CrossFit Games Individual Event 2… Kinda
Teams of 2:
2000m Row
100 HSPU
200 Foot Handstand Walk (8x25')
Scaled
2000m Row
100 DB Push Press
20 Pike Around Box
[25:00 Cap]
Quads Like Mossman Week 9
8 @ 65%
8 @ 70%
6 @ 80%
6 @ 85%
Front Squat 60-65-70%
MetCon - Teams of 3:
1:00 on, 2:00 off for 9:00
15 DB Front Squats 50/35#
Max Calorie Assault Bike in remaining time
4 rounds
5 min on/ 2 min off
450m run (lap around the building)
Max Row in remaining time