CrossFit Preferred

Warm-up (No Measure)

0:00-15:00

1 Mile Run

Athlete’s Choice Mobility

Barbell Warm Up

Get Low (Time)

3 Rounds

800M

4 Rounds of The Chief+

Chief +

3 Power Cleans 155/105

6 Kipping HSPU

9 Wallballs 20/14

Warm-up (No Measure)

250M Row

5 Strict Pull Ups

10 Push Ups

15 Air Squats

10 Kip Swings

5 K2E

Scorpion Stretch

Lat Stretch

Barbell Warm Up

Kick Push (AMRAP – Rounds and Reps)

Ascending ladder for 12:00

3 Push Press 115/85

3 T2B

3 Cals bike or Row

Rep scheme climbs by 3 each round
If you finish the round of 12’s – you would score as 12 rounds

Split Jerk (8 minutes to build to a heavy Split Jerk )

Squat Clean Thruster (5X1)

5 Sets

1 Squat Clean Thruster

Bar comes from ground

Set 1 65%

Set 2 70%

Set 3-5 75-85%

% of 1RM Jerk

Warm-up (No Measure)

10 Rounds X100M Row

Partner Rowling

Burpee Penalty

Rope Technique

Think (Time)

For time

Partition as desired

3K Row or 6K bike or 1.5mile run

10 Rope Climbs

75 Abmat sit ups

Rope scale- 60 ring rows

Mobility (No Measure)

Mobility

Upper Body —

1. Puppy Pose – 1:00

2. Shoulder to Floor – 1:00/each

3. Wrist Stretches – 1:00

— Lower Body —

1. Couch Stretch – 2:00/each

2. Pigeon Pose – 2:00/each

3. Butterfly – 1:30

4. Pike – 1:00

5. Straddle – 1:00

6. Kneeling Split – 1:00

Warm-up (No Measure)

15 Cal Row / 10 Cal Bike

10 PVC Pass Thru

10 PVC Around the World

10 PVC OHS

10 Burpees

Scorpion Stretch

Gymnastics Stamina 10/14 (Time)

For Time

21-15-9

Cal bike/ Cal Row

Bar-Facing Burpees

Snatch (Snatch Technique OT2:00 X3)

3 Snatch Grip Push Jerk

Set 3 60%

Middle Management (Time)

40/30 Cal Row or 30/21 Cal Bike

20 Squat Snatch 115/85

40/30 Row or 30/21 Bike

Warm-up (No Measure)

200M Run

Line Drills

Toy Soldiers

High Knees

Butt Kickers

Over the fence/Under the fence

Karaoke right/left

:30 Handstand hold

10 Kip Swings

Pec Stretch

Lat Stretch

Gymnastics Conditioning 10/20 (AMRAP – Rounds and Reps)

AMRAP 7

1 Pausing Strict HSPU

1 Strict HSPU

1 Kipping HSPU

10 Alt pistols

2 Pausing Strict HSPU

2 Strict HSPU

2 Kipping HSPU

10 Alt pistols

-continue adding 1 rep to hspu until time cap.

Round and Round (AMRAP – Rounds and Reps)

AMRAP 16

Buy In 50/35 Cal bike or 75/50 cal row

Time Remaining:

15 Box Jump Overs 24/20

12 CTB

9 DBL DB Power Clean 50/35

Warm-up (No Measure)

400M Run

Dynamic Couch Stretch

10 Air Squats

Ankle Dorsiflexion Stretch

10 Burpees

Pigeon Stretch

Frankenstein Squat

Front Squat (5X2 Pausing )

5 Sets

Set 5 72%

Down to Earth (Time)

7 rounds

200M Run

7 Thrusters 95/65

7 Bar Facing Burpees
Thruster weight should be unbroken each round

Warm-up (No Measure)

1 Mile Run

5 minute Athlete Choice Mobility

Another One (Time)

OT3:00 X 7

12. Thrusters 75/55

9 Power Snatch 75/55

9/7 Cal Row

Score= slowest round

Metcon (No Measure)

Body Armor

3 Giant Sets

9 Single Legged Landmine Romanian Deadlifts/side

15 DBL DB Bench Press

21 Banded Pull Throughs

2 Minute Rest between sets