CrossFit Preferred

Strength

Clean and Jerk (Hang Squat Clean & Jerk

On the 2:30 x 6 Sets:
Sets 1-2: 2 Reps @ 73%

Sets 3-4: 2 Reps @ 78%

Sets 5-6: 1 Rep @ 83%

*All Percentages Based Off 1RM)

Record set 5&6.

Metcon

Doce (Part 1) (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce (Part 2) (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (115/85)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

Doce (Part 3) (AMRAP – Rounds and Reps)

AMRAP 4:

27/21 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

Strength

Deadlift (Build To Heavy Single

Metcon

Hidden Valley (Time)

3 Rounds For Time:
50 Wallballs 20 / 14 lb to 10/9ft.
25 Toes to Bar
500m Medball Run

Rest 3 Minutes Between Rounds.

Time Cap: 33:00

Strength

Strict HSPU Test 2022 (Time)

For Time:
50 Strict Handstand Push-ups

Time Cap: 8 Minutes

Metcon

Snatch (Squat Snatch

Build To Heavy Single

Metcon

Hello Darkness (Time)

For Time:
36 Burpee Chest to Bar Pull-ups
63 Dumbbell Hang Power Snatches* 70 / 50 lb
3,000 Meter Bike

*Switch Arms Every 5 Reps

RX Row Substitute: 1500M

Strength

Strict Ring Dip Test (Time)

For Time:
50 Strict Ring Dips

Time Cap: 8 Minutes

Metcon

Beep (7 Rounds for reps)

EMOM x 28 Minutes:
Minute 1- Bike Calories
Minute 2- Burpees
Minute 3- Row Calories
Minute 4- AbMat Sit-Ups

Strength

Strict Pull Up Test 2022 (Time)

For Time:
50 Strict Pull-ups

Time Cap: 8 Minutes

Strict Press (Build To Heavy Single

Metcon

2k Row (Time)

Max Effort 2k Row

Strength

Clean (Build to a heavy single Squat Clean)

Metcon

On Repeat (10 Rounds for time)

On the 2:30 x 10 Rounds:
10 Hang Power Cleans 135 / 95 lb
30 Double Unders
500 Meter Bike
Row Substitute 250M

(Repeat from 10/20/21)

Aerobic Capacity

Zone 2 Cardio – Bike (Distance)

Assault/Echo Bike Conditioning

40 Minutes at Zone 2

Strength

Back Squat

Build to Heavy Single

Metcon

Kaleidoscope (Time)

For Time:
40 Front Squats 95 / 65 lb
30 Front Squats 115 / 85 lb
20 Front Squats 135 / 95 lb
10 Front Squats 155 / 105 lb

On the Minute [Starting at 0:00]:
5 Bar-Facing Burpees

Strength

Power Snatch

5 Sets of 2 @ 78-83% of 1RM Power Snatch

Metcon

Jolly Roger (Time)

10 Rounds For Time:
3 Power Snatches 135 / 95 lb
200 Meter Row
1 Legless Rope Climb (15ft.)
MODIFICATIONS

400 METER BIKE

LEGLESS ROPE

– Reduce Climbing Height

– Regular Rope Climb

– 6 Strict Chin-Ups = 1 Legless

– 8 Alternating Dumbbell Plank Rows = 1 Legless

Strength

Back Squat

3 Sets:

1 Rep @ 85-90% of 1RM Back Squat

Metcon

Chad AMRAP (AMRAP – Reps)

AMRAP 20

Max Box Step-Ups

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. We have three options for the workout:

1. Slick // No rucksack. You pick the height of the step-ups.

2. Standard // 30/20# rucksack. You pick the height of the step-ups.

3. Expert // 45# rucksack. Use 20″ box for step-ups.

CHAD (Time)

1,000 Box Step-Ups (20 in)

Wear a Ruck Pack (45/35 lb)

Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.
To learn more about CHAD click here