7:30am Functional Bodybuilding
Strength - Bench Press
12 Minutes to find Heavy Single
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 85%
Singles by Feel
Hard Core EMOM 16
M1) 5 Strict Tempo Toes to Bar
M2) :30-45 Wall Facing Handstand
M3) 16 Alternating Bicep Curls
M4) :30-45 Banded Plank
5:30pm Breathe Hard
Every 6:00 for 30:00
50 Double Unders
15 Burpee Box Jump Overs 24/20"
15/10 Cal Assault Bike
Test Day - 25 Minutes to PR:
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
1 @ 103%
MetCon - Partner Fran Relay:
Athlete A performs 21 Thrusters + 21 Pullups
Athlete B performs 21 Thrusters + 21 Pullups
Athlete A performs 15 Thrusters + 15 Pullups
Athlete B performs 15 Thrusters + 15 Pullups
Athlete A performs 9 Thrusters + 9 Pullups
Athlete B performs 9 Thrusters + 9 Pullups
Rx: 95/65 lb Barbell
10:00 Cap
Teams of 2 - 10 Round Relay Style:
20 Ring Dips OR Hand Release Pushups
20/16 Calorie Row
25 Minute Cap
Labor Day
7:30 & 12pm Classes Only
Teams of 3 - For Time
30 Minutes to Complete:
150 Burpee Jump to 6" Reach
300 Double Unders
150 Toes to Bar
300 Double Unders
150 Calorie Row
CLOSED
Happy Labor Day!
Teams of 3
30 D Ball Over Shoulder 150/100 lbs
60 Burpee Box Get Overs 30/24"
90/75 Calorie Bike
150 Toes to Bar
90/75 Calorie Bike
60 Burpee Box Get Overs 30/24"
30 D Ball Over Shoulder 150/100 lbs
[35:00 Cap]
Bench Press 1RM
15 Minutes to PR!
5 @ 50%
4 @ 60%
3 @ 70%
2 @ 80%
1 @ 86%
1 @ 91%
1 @ 96%
1 @ 101%
MetCon
50-40-30-20-10:
Chest to Floor Pushup
Bentover Row 50/35 lbs
15:00 Cap
7:30am Broga Mobility
5:30pm Breathe Hard
Cardio Active Recovery
AMRAP 32:
800m Run or 1000m Row or 50 Cal Bike
10 Alternating Cartwheels
20 Banded Golf Swings (10/side)
30 Cossack Squats
:40 Hollow Rocks
**Athletes switch Monostructural Stimulus each round
Oly Heavy Single Day
0:00-17:00 - Snatch
4 @ 50%
3 @ 60%
2 @ 70%
1 @ 80%
1 @ 86%
1 @ 91%
1 @ 96%
1 @ 101%
17:00-35:00 - Clean & Jerk
2 @ 60%
2 @ 70%
1 @ 80%
1 @ 86%
1 @ 91%
1 @ 96%
1 @ 101%
*Follow the 2 Miss Rule like always.
Skill: Muscleup Skin the Cat Progression
MetCon
10-9-8-7-6-5-4-3-2-1:
Strict Pullups
Strict Ring Dips
30 Double Unders after each set
Scaled
10-9-8-7-6-5-4-3-2-1
Very Challenging Ring Rows
Hand Release Push-up
60 Singles after each set
18:00 Cap
Back Squat
5 @ 60%
5 @ 65%
5 @ 70%
5 @75%
Front Squat
3x5 @ 60-65-70%
MetCon - AMRAP 8:
3-6-9-12-15-etc
DB Front Squats 50/35 lbs
Toes to Bar
EMOM 28:
1. 16/12 cal Row
2. 15 V-Ups
3. 14/10 cal Assault Bike
4. Rest
**Sprint each interval, earn the rest time
Teams of 2 - 32 Minutes to Complete:
30 Devil's Cluster 50/35 lbs
30 1-2-3 Up Downs
60 HSPU / DB Push Press
30 1-2-3 Up Downs
90 Pistols / High Box Step Ups
30 1-2-3 Up Downs
60 Double DB Snatch
30 1-2-3 Up Downs
300 Double Unders / 600 Singles
Lift Heavy - Sumo Deadlift 4RM
12 Minutes to find Heavy 4 Rep Touch n Go
Breathe Hard - Teams of 2
12 Minute Amrap:
8 D Ball over shoulder 150/100 lbs
24 Ring Dips
Scaled
16 MedBall Over Shoulder
24 Hand Release Push-ups
Broga 7:30am
Breathe Hard - Hyrox Mini
Teams of 2
Every 6:00 for 36:00
Terrible Stair Run / 800m Run Buy In
Then Alternate Between AMRAPs
A) Ski
B) Burpee Box Jump
C) Assault Bike
D) Dubz
E) Row
F) Sled Push
CrossFit Games 2019 Workout
The Trio… Kinda
Teams of 2
60 Power Clean & Jerks 135/95 lbs
90 Chest to Bar Pullups
90 Ring Dips
60 Power Snatches 135/95 lbs
Scaled
60 Power Clean & Jerks @ 50%
90 Chest to Ring Rows
90 HR Pushups
60 Power Snatches
Rx+
60 Power Clean & Jerks 135/95 lbs
60 Muscleups
60 Power Snatches 135/95 lbs
25:00 Cap
Athlete A works while Athlete B rests.
Athletes switch every 10 Reps
Teams of 2 - 20 Minutes to Complete
10 Rounds Relay Style
15 Toes to Bar
25' Handstand Walk
*Athlete A Rows while Athletes B does their Round
Score 1: Time to Complete 10 Rounds
Score 2: Total Calories
Scaled
15 Knees to Hips
2 Pike Around Box
Squat Lock Don't Drop It
Week 12
6 @ 70%
6 @ 80%
3 @ 90%
2 @ 95%
Front Squat
5-4-4 @ 65-75-80%
MetCon “D Ballin”
Teams of 2 - 1:00 On, 1:00 Off for 8:00
10 D Ball Squats 150/100 lbs
AMRAP Burpees
Score is total individual burpees
For time:
10 Burpees
45/40 cal Assault Bike
20 Burpees
35/30 cal Assault Bike
30 Burpees
25/20 Assault Bike
40 Burpees
15/10 Cal Assault Bike
[27 min cap]
Teams of 2 - For TIme:
100 Wall Balls
100 Dubz
100 HSPU / Push Press
150 Dubz
100 Ring Rows
200 Dubz
100 Alt Leg Toes to Bar
AMRAP Row til 35:00
Optional Rx UpgradesRing Rows with feet elevated on Pound Pads so athletes are completely parallel to floor when hanging Deficit or Strict HSPURx Males can use 30# Ball since our ceilings are 9.5 feet