Friday

Main – CrossFit

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Warm-up

10 mins

400m run (No Measure)

(No Measure)

3 rounds
10 Goblet Squats
10 Push ups

Gymnastics

25 mins

HSPU Progressions
5x30sec HS Holds
5 Around the World Walks

Handstand Push-ups (5×6)

Metcon

Chipper (8.1.14) (Time)

50 Front Squats (95/65)
* 5 Burpees on top of each minute
* Taken from ground

12 min Time Cap

Thursday

Main – CrossFit

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Warm-up

12 mins

Bar Complex (No Measure)

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

3 Position Skill & Drill (No Measure)

Mobility

6 mins

Thoracic Bridge (No Measure)

2×5 each side

Banded Hip Flexor Stretch (No Measure)

Weightlifting

20 mins

Clean (Work up to Heavy Singles)

Metcon

10 min EMOM (7.31.14) (Weight)

1 Clean DL
1 Clean Pull
1 Power Clean
1 Front Squat

*Use 50-60% of 1 rep from today*

Wednesday

Main – CrossFit

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Warm-up

10 mins

400m run (No Measure)

Warm-up (No Measure)

3 rounds
30 sec Bar Thoracic Hold
30 sec Bar Hollow Hold
30 sec Box Back Hold

Mobility

5 mins

Foam Roll (No Measure)

Gymnastics

15 mins

Kipping Pullup Progressions
3×15 sec Active Hangs
5×10 Beat Swings

Kipping Pullup Progressions (7 min EMOM at your current level)

Metcon

Death by Burpees (AMRAP – Reps)

1st min – 1 Burpee
2nd min – 2 Burpees
3rd min – 3 Burpees
…..

*Continue until reps cannot be completed within the minute

Tuesday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

3 Rounds
200m run
10 Wallballs
10 Weighted Pass Throughs

Mobility

5 mins

Banded Shoulder Stretch (No Measure)

Super Squat (No Measure)

Weightlifting

15 mins

Turkish Get Up (2×5 each side)

Metcon

CrossFit Baseline (Time)

500m Row
40 Air Squats
30 Abmat Situps
20 Pushups
10 Pullups

Afterbash

Pull-up Improvement Work (No Measure)

3 rounds
30 sec Hollow Hold
30 sec Arch Hold
7 Hollow Rocks
7 Arch Rocks
7 Tuck Sits
7 Supermans

Monday

Main – CrossFit

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Warm-up

10 mins

500 m Row (No Measure)

(No Measure)

3 Rounds
10 Banded Good Mornings
10 PVC OHS
10 Weighted Pass Throughs

Mobility

10 mins (or in between lifting sets)

Couch Stretch (No Measure)

Pigeon Stretch (No Measure)

Foam Roll (No Measure)

Weightlifting

The CrossFit Total (Total Weight)

Sunday/Open Gym

Main – CrossFit

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Saturday

Main – CrossFit

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Warm-up

12 mins

Coach’s Choice (No Measure)

Movement Prep

5 mins

Banded Lat Pulls B/L (No Measure)

3×5

OH Plate Hold (No Measure)

3x30sec

Gymnastics

10 mins

Max Effort Handstand Hold (Time)

3 attempts

Metcon

Sean (Time)

10 Rounds for Time of:
11 Chest-To-Bar Pull-ups
22 Front Squats, 75#
Partner WOD
*Scale Pull-ups as needed

Friday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

3 rounds
20 DUs/40 SUs
5 Burpee Box Overs
10 Pushups

Mobility

3 mins

Front Rack Mobility (No Measure)

Weightlifting

20 mins

Push Press (6×8)

Work up to a weight you can comfortably do 8 reps with perfect form, then use that weight for 6 min EMOM

Metcon

6 rounds (Time)

200m Run
20 KBS (16kg/12kg

Thursday

Main – CrossFit

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Warm-up

10 mins

TGU (No Measure)

Movement Prep

5 mins

Box Shoulder Stretch (No Measure)

Bretzel (No Measure)

Gymnastics

30 mins

Bar Thoracic Hold/Bar Hollow Holds (No Measure)

3x30sec each

Bar Back Hold (No Measure)

3x30sec

Hollow Rocks/Arch Holds (No Measure)

3x15sec each

Hollow to Hollow Tucks (No Measure)

5×2

Beat Swing (No Measure)

3×20 sec

Kipping Pullup Progressions (5 min EMOM)

EMOM at your current level – 5-15 reps

Metcon

Metcon (5 Rounds for time)

5x150m row

Wednesday

Main – CrossFit

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Warm-up

10 mins

100 DUs/DU Practice (No Measure)

4 mins

(No Measure)

3 rounds
10 Duck Walks
10 Spiderman Walks
5 Inchworms

Movement Prep

5 mins

Banded Squat Pull Downs (No Measure)

3×5

Weightlifting

30 mins

Front Squat (5×3)

65% of 1RM

Hang Clean (5×3)

60% of Clean 1RM

Metcon

3 rounds (Time)

*All with same Slamball
5 Goblet Squats (20/15)
10 OH Walking Lunges
15 Slamballs
100m Run