Wednesday

Main – CrossFit

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Warm-up

12 mins

(No Measure)

Dynamic Warm-up

Weightlifting

25 mins

Shoulder Press (5×5)

*Working sets at 70% of 1 RM

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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Tuesday

Main – CrossFit

View Public Whiteboard

Warm-up

12 mins

(No Measure)

Dynamic Warm-up

Weightlifting

25 mins

Back Squat (5×5)

*Working sets @ 70% of 1RM

Metcon

Metcon (No Measure)

5 Rounds NFT (90 Sec rest between rounds)

5 Box Jumps (Perf 30/24)(Fit 24/20)

10 Burpees

15 Slam Balls (Perf 30/20)(Fit 20/15)

Monday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Gymnastics

15 mins

(No Measure)

Floor Series – 5 Rounds

10 sec Hollow Hold

10 sec Arch Hold

5 Hollow Rocks

5 Arch Rocks

5 Tuck Crunches

5 Supermans

Metcon

Metcon (AMRAP – Rounds and Reps)

20 AMRAP

400 M Run

20 KBS

15 Step Ups

10 Push Ups
*This is a deload week – pick your kb weight & box height accordingly!

Saturday

Main – CrossFit

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Warm-up

20 mins

(No Measure)

Dynamic Warm-up

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Friday

Main – CrossFit

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Warm-up

15 mins

(No Measure)

Dynamic Warm-up

Gymnastics

20 mins

5 rounds NFT

30 sec Handstand Hold

10 Ring Rows (Invert if you can)

10 Hollow Tuck Sits

Down & Back Plate Push

*Can start at any station

*Rest as needed between rounds

Metcon

Metcon (2 Rounds for reps)

6 min AMRAP

3 T2B

3 Burpee Box Overs (24/20)

6 T2B

6 Burpee Box Overs

9…

9…

Rest 4 mins

6 min AMRAP

100 SU

20 KB SDHP (1.5/1)
*If you are completing 15.5 tomorrow, 70% effort on this workout!!

Thursday

Main – CrossFit

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Warm-up

10 mins

(No Measure)

Dynamic Warm-up

Movement Prep

10 mins

(No Measure)

Ankle/Shin Mobility

Pigeon Stretch

Banded Shoulder

Weightlifting

15 mins

Turkish Get Up (2×10 each arm)

Metcon

Metcon (3 Rounds for time)

For time: 800m run

Rest as needed

For time: 400m run

Rest as needed

For time: 200m run

*20 min time cap

Wednesday

Main – CrossFit

View Public Whiteboard

Warm-up

10 mina

(No Measure)

Dynamic Warm-up

Movement Prep

8 mins

(No Measure)

Pigeon Stretch

Banded Good Mornings 3×10

Weightlifting

25 mins

Double Paused Deadlifts (5×3 at 60-65-65-70-75% of 1RM)

*Pause just off ground & at knee for 2 seconds

Metcon

Metcon (Time)

50 Wallballs (20/14)

Rest 1 minute

50 Medball slams (20/14)