Wednesday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

3 Rounds

20 DU/20 High Bound Jumps

Down & Back Bear Crawl

10 Pass Throughs

Gymnastics

15 mins

Core Circuit

5 Rounds

:20 Work/:10 Rest

Bicycle Crunches

Russian Twists

Elbow to Push-up Planks

Hollow Rocks

Metcon

20 min AMRAP (11.19.14) (AMRAP – Reps)

2 Wallballs (20/14)

2 Burpees

100m Run

4 Wallballs

4 Burpees

100m Run

6..

6..

100m Run

*Score is total wallballs and burpees completed

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Monday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

500m Row

3 Rounds

5 each leg KB RDL

10 Supermans

10 Broad Jumps

Movement Prep

5 mins

(No Measure)

Pigeon Stretch

Leg Swing Series

Weightlifting

20 mins

Double Paused Deadlifts (5×3)

Metcon

Metcon (10 Rounds for reps)

10 Sets

Each minute: Buy-In 20 DU + 5 Burpees

Then Max Thrusters in remaining

minute. (Rx+ 115/85)(95/65)

Rest 1 minute

*Score is total thrusters each round

*25 SU if no DU

*Scale burpees to 2-3 reps if less than 15 sec to do thrusters

Saturday

Main – CrossFit

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Metcon

Partner Chipper (11.15.14) (Time)

10 Handstand Push-ups

15 Deadlifts, 225/135

25 Box Jumps, 30/24

100 Calorie Row

100 Wall-Ball Shots, 20/14

200 Double-Unders

400m Run with a 45/25# Plate
*As Partners

*Fitness scale to pike or regular push-ups, DL should be 50-60% 1RM

*400 SU

*35 Minute time cap

Friday

Main – CrossFit

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Weightlifting

25 mins

Power Clean (5×2)

Clean (15 mins to work up to Heavy 1 Rep)

Metcon (Weight)

8 min EMOM

*Performance – 3 Cleans at 80-85% of 1 Rep

*Fitness – 5-8 Headcutters (without the press)

Metcon

3 Rounds (11.14.14) (Time)

10 KB Clean & Press (Rx+ 1.5/1)(1/12kg)

100m Waiter’s Carry (Rx+ 1.5/1)(1/12kg)

20 KBS (Rx+ 1.5/1)(1/12kg)

Thursday

Main – CrossFit

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Metcon

Metcon (Time)

From: 0:00-10:00

100 DU/300 SU

25 Thursters (Rx+ 115/85)(95/65)

100 DU/300 SU
Rest with remaining time until 10:00

Metcon (Time)

From: 10:00-16:00

800m Run
Rest with remaining time until 16:00

Metcon (AMRAP – Rounds and Reps)

From 16:00-26:00

10 min AMRAP

15 Floor Press (Rx+ 135/85)(95/65)

30 Lateral Bar Hops