Chipper

Main – CrossFit

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Warm-up

100 DUs/DU Practice (No Measure)

Line Drills (No Measure)

Mobility

Thoracic Bridge (No Measure)

Foam Roll (No Measure)

Weightlifting

Hang Power Snatch (5x(3+1) Hang PS + 1 OHS)

Metcon

Chipper (Time)

10 Strict Pull-ups
20 Push-ups
30 SDHP (1.5/1)
40 Walking Lunges
50 DUs
40 Walking Lunges
30 SDHP
20 Push-ups
10 Strict Pull-ups

Couplet

Main – CrossFit

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Warm-up

500 m Row (No Measure)

Warm-up (No Measure)

3rounds
10 Ring Rows
10 Abmat Sit ups
10 Lunges

Mobility

Couch Stretch (No Measure)

Super Squat (No Measure)

Weightlifting

Front Squat (5×3)

80-90% of 1 RM

Metcon

Couplet (Time)

20-15-10-5
Thrusters (95/63)
Burpees

11.2 Open WOD

Main – CrossFit

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Warm-up

Double Under Practice (No Measure)

10 minutes

Mobility

Foam Roll (No Measure)

Hamstring Flossing (No Measure)

Calf Flossing (No Measure)

Metcon

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

Partner WOD

Main – CrossFit

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Warm-up

Medball Keep Away (No Measure)

Mobility

Banded Hip Flexor Stretch (No Measure)

Foam Roll (No Measure)

Metcon

Whitten (Time)

5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24”
400m Run
22 Burpees
22 Wall-Ball Shots, 20#
with a Partner

Friday

Main – CrossFit

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Warm-up

Bar Complex (No Measure)

Use Naked Bar
3 rounds
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back squat

Mobility

Front Rack Mobility (No Measure)

Prayer Stretch (No Measure)

Super Squat (No Measure)

Weightlifting

1.5 Front Squats (5×3)

80% of 1 RM

Metcon

10 min AMRAP (AMRAP – Reps)

1000m row buy-in
Max Pushups with remaining time

Chipper

Main – CrossFit

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Warm-up

Line Drills (No Measure)

Mobility

Foam Roll (No Measure)

Banded Shoulder Stretch (No Measure)

Gymnastics

Pull-ups (12×5)

12 min EMOM – 5 strict pullups

Metcon

Chipper (Time)

100 DU
30 SOH (95/65)
75 DU
20 SOH
50 DU
10 SOH

Triplet

Main – CrossFit

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Warm-up

1000 m Row (No Measure)

Mobility

Pass Throughs (No Measure)

3×10

Thoracic Bridge (No Measure)

2×5 each side

Weightlifting

Hang Power Snatch (5×3 without dropping bar)

Metcon

Triplet (Time)

50 Burpee buy-in
2 rounds
12 Pull-ups
24 Wallballs (20/14)
13 T2B

Couplet

Main – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds
10 Wallballs
10 Burpees

Mobility

Couch Stretch (No Measure)

Pigeon Stretch (No Measure)

Weightlifting

Turkish Get Up (2×5 each arm)

Back Squat (5×5)

Metcon

21-15-9 (Time)

Box Jumps (24/20)
DUs

Open Gym/Make Up WODs

Main – CrossFit

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Warm-up

800m Run (No Measure)

Line Drills (No Measure)

Metcon

Open Gym/Make Up WODs (No Measure)

Fight Gone Bad

Main – CrossFit

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Warm-up

Coach’s Choice (No Measure)

Metcon

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest