CrossFit Preferred

Strength

Deadlift

[All Percentages Based Off 1RM Deadlift]

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

Rest 1-3 Minutes Between Sets.

Metcon

Three Strikes (AMRAP – Rounds and Reps)

AMRAP 12:

3 Dumbbell Front Squats 50 / 35 lb’s

3 Chest To Bar Pull-ups

3 Box Jump Overs (24″/20″)

6 Dumbbell Front Squats 50 / 35 lb’s

6 Chest To Bar Pull-ups

6 Box Jump Overs (24″/20″)

9 Dumbbell Front Squats 50 / 35 lb’s

9 Chest To Bar Pull-ups

9 Box Jump Overs (24″/20″)

…

[Continue To Add 3 Reps Each Round]

Strength

Strict Press

All Sets Based Off 1RM Strict Press

1 Set of 5+ @ 70%

Rest 1-3 Minutes Between Sets.

Metcon

Bouncer (Time)

For Time [20 Minute Time Cap]:

100 Double Unders

2,000M Bike/1000M Row

300-ft. Handstand Walk

2,000M Bike/1000M Row

100 Double Unders
Handstand scale- 15 Wall Walks

Strength

Back Squat

[All Percentages Based Off 1RM Back Squat]

4 Sets of 5 @ 70%

1 Set of 5+ @ 70%

Rest 1-3 Minutes Between All Sets.

Metcon

Marston (AMRAP – Rounds and Reps)

AMRAP 20:

1 Deadlift (405/285)

10 Toes to Bar

15 Bar Facing Burpees
Deadlift weight should NOT exceed 85% of 1RM

Strength

Clean and Jerk

[All Percentages Based Off 1RM C&J]

1 Rep @ 85%

Metcon

Only Frans (Time)

15-12-9:

Thrusters 95 / 65 lb

Pull-ups

[Rest 2 Minutes]

12-9-6:

Thrusters 115 / 85 lb

3-2-1 Rope Climbs (15ft.)

[Rest 2 Minutes]

9-6-3:

Thrusters 135 / 95 lb

Burpee Pull-ups

Strength

Snatch

[All Percentages Based Off 1RM Snatch]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

2 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

Deadlift

[Percentages Based Off 1RM Deadlift]

5 Reps @ 40%

5 Reps @ 50%

5 Reps @ 60%

Rest 1-2 Minutes Between Sets.

Metcon

Push to Start (Time)

For Time:

2-4-6-8-10:

Wall Walks

Deadlifts 275 / 185 lb

Double Unders (10x)
Dubs Scale:

1.5X

Metcon

White Level Test (11 Rounds for reps)

Choose 10 out of 11 of these exercises. Must pass with an 80% rate. 1 minute rest between each exercise.

1. Pushups

40 consecutive men

40 knee pushups consecutive women

2. Situps – 65 in 2 minutes

3. Squats – 80 in 2 min

4. Burpees – 20 in 1 minute

5. Handstand Hold – 70 seconds

6.Thrusters –

15 x 75# Men

15 x 55# Women

7.Wallballs

15 x 20# to 10 ft target Men

15 x 14# to 9 ft Target Women

8.Push Press

15 x 75# Men

15 x 55# Women

9.Jump Rope – 15 Double Under Consecutive OR 500 in a row

10.Box Jumps – 20″ x 20 consecutive

11.400 meter Run

1:45 Men

1:55 Women

Slow Burn (Time)

3 Rounds For Time:

500 Meter Bike/250M Row + 10 AbMat Sit-ups

1,000 Meter Bike/500M Row + 20 AbMat Sit-ups

1,500 Meter Bike/750M Row + 30 AbMat Sit-ups

Time Cap: 40 Minutes

Gymnastics/Strength

Chest to Bar 3:00 (AMRAP – Reps)

AMRAP 3:

Chest to Bar Pull-ups
CHEST TO BAR PULL-UPS

– Regular Pull-ups

– Banded Chest to Bar Pull-ups

Strength

The Other Total (3 Rounds for weight)

For Max Load:

Power Clean

Bench Press

Overhead Squat

[10 Minute Time Cap For Each Lift]
OHS comes from

The rack

Metcon

Significant Other (Time)

For Time:

20 Power Cleans

20 Bench Press

20 Overhead Squats

Performed @ 65% Of “Other Total” Numbers
OHS- taken from floor

Gymnastics/Strength

Kipping HSPU 3:00 (AMRAP – Reps)

AMRAP 3:

Kipping Handstand Push-ups
KIPPING HANDSTAND PUSH-UPS

– Double Dumbbell Push Presses

Strict Press

5 Reps @ 40%

5 Reps @ 60%

Rest 1-2 Minutes Between Sets.

Metcon

Opening Up (AMRAP – Rounds and Reps)

AMRAP 15:

10 Wallballs

15 Burpee Box Jump Overs

20 Wallballs

15 Burpee Box Jump Overs

30 Wallballs

15 Burpee Box Jump Overs

…

Add 10 Wallballs Per Round

Wallballs: 20 / 14 lb (10/9ft.)

Box: (24″/20″)

Strength

Back Squat

5 Reps @ 40%

5 Reps @ 60%

Rest 1-2 Minutes Between Sets.

Metcon

What the Helen? (Time)

For Time:

1,200 Meter Row/2400M Bike/ 1000M Run

63 Kettlebell Swings 53 / 35 lb

36 Pull-ups

Bar MU 3:00 (AMRAP – Reps)

AMRAP 3

Bar MU
BAR MUSCLE-UPS

– Devil Presses

Happy New Year! Start 2022 off with a great workout!

Strength

Clean and Jerk

[All Percentages Based Off 1RM C&J]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 88%

Build to Heavy Single (2 Misses Allowed)

Rest 1-3 Minutes Between All Sets.

Metcon

I’m Feeling ’22’ (AMRAP – Rounds and Reps)

AMRAP 22:

22 Box Jump Overs (24″/20″)

22 Wallballs 20 / 14 lb (10/9ft.)

22 Handstand Push-ups

22 Single Dumbbell Hang Clean & Jerks 50 / 35 lb