Warm-up
3 Rounds
30 Second Plank Hold
15 Good Mornings
10 Deadlifts w/empty Bar
5 GHD’s
Strength
Deadlift
5-3-3-3-1-1-1-1-1
Use Heaviest weight for each set
Tabata
Med ball cleans
Med ball squats
Med ball press
Med ball thrusters
20/14
Challenge: do not drop the ball after cleans!!!
Active Rest Day
Run 2 miles
Row 2K
Swim 500M
Mobility Work
Yoga
Warm Up
PVC Movements
Quad/Ham/Calve Stretch
then
500m Row
Then
10 rounds
20/40 seconds work/rest on rower Score = total work calories
AMRAP 9 Minutes
7 Thrusters 135/95 lbs
3 Muscle Ups
3 HSPU
5 Min Rest then
EMOM 10 MInutes
5 Toes-to-bar
1 Deadlift 275/225
5 Box-Jump-Overs 24/20
Extra Credit
6 Rounds of Chase the Rabbit Drill
Warm up
400m Run
then
2 Rounds
12 Squats
12 Lunges
12 Push up
12 Squats
Then
Movement Prep
Crossfit Total
Back Squat 1 RM
Press 1 RM
Deadlift 1RM
Workout
“Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats
Cool Down/stretch
400m Run
Stretch Hamstring / Quads / Calves / Shoulders
With an empty barbell
10 Muscle Snatch
10 Over Head Squat
10 Snatch Grip Press Behind the Head
10 Snatch Balance
10 SOTS Press
Power Snatch
3 sets of 5 @ 75% of 1 RM Snatch
Individual WOD
5 Rounds for time:
200m KB Carry 53/35
2 Rope climbs 15 ft
Partner WOD
AMRAP 10 Min
20 Cal Row (Partner A will go while partner B rest, then switch) Score is the total amount of calories after 10 minutes.
then
100 Front Squats 135/95
4 rounds not for time
10 Good Mornings
10 GHD Sit-ups
10 PVC Shrugs
Deficit Deadlift
3 Sets of 5 @ 75% of 1RM Deadlift
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Deadlift
Front Squat
Should to Overhead
Rx = 155/115
3 rounds not for time
10 Alternating Lunges
10 side lunges (each side)
10 hollow rocks
10 supermans
Back Squat 5 sets of 3 at 75% (week4)
Max effort set of pull-ups between sets.
4 rounds for time of:
400 m Run
15 Kettlebell Swings, pick load Rx=53/35
15 Toes to Bar
