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CrossFit WOD – Friday June 12th, 2020

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Warm-up (No Measure)

AMRAP x 10 MINUTES*

3 Inch Worm + Push Up

10 Scap Push Ups

20 Alt. Shoulder Taps

10 Tuck Ups

10 Scap Pull Ups

10 Kip Swings

*This should be a slow and intentional Warm Up…not looking for max rounds

Workout

Metcon (Time)

FOR TIME

21-18-15-12-9-6-3

Deficit or Hand Release Push-Ups*

Box Jumps (24/20)

Toe to Bar

*Option to setup Push-Up with deficit on plates or DBs.

(Score is Time)

Finisher

Metcon (No Measure)

TABATA (8 SETS, :20 ON / :10 OFF)

MOVT 1 – Russian Twists

MOVT 2 – Superman Hold

(No Measure)

CFP Mobility

https://vimeo.com/425772517/03257f526c

CrossFit WOD – Thursday June 11th, 2020

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Warm-up (No Measure)

2 ROUNDS

10 Strokes on Rower

20 Shoulder Taps

30 Single Unders

Into…

2 ROUNDS

10 Cal Row

5 Inch Worms + Push-Up

30 Single or Double Unders

Strength

Sumo Deadlift (5×3)

5×3

Sumo Deadlift*

*Keep loading moderate to moderate-heavy.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

10 Wall Walks

Max Double Unders

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

25 Deadlifts (225/155)|(155/105)

Max Double Unders

-Rest 1:00-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

10 Wall Walks

Max Double Unders

-Rest 1:30-

ON A 4:00 RUNNING CLOCK…

20/15 Cal Row

25 Deadlifts (225/155)

Max Double Unders

(Score is Reps)

CFP Mobility

https://vimeo.com/425772258/92ef27ac5c

CrossFit WOD – Wednesday June 10th, 2020

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Warm-up (No Measure)

AMRAP x 6 MINUTES

10 Scap Push-Ups

10 Scap Pull-Ups

10 Moose Antlers/Arm

10 KB Deadlifts

20 Walking Lunges

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Bar Muscle-Up or Pull-Up Skill

(No Measure)

Workout

Metcon (Time)

FOR TIME

15 Bar Muscle-Ups or 15 Burpee Pull-Ups

20 Single Arm KB Front Rack Walking Lunge (53/35)|(35/26)*

50 Russian KB Swings

12 Bar Muscle-Ups or 12 Burpee Pull-Ups

20 Single Arm KB Front Rack Walking Lunge

50 American KB Swings

9 Bar Muscle Ups or 9 Burpee Pull-Ups

*Perform all 20 reps alternating legs. Perform 10 reps with the KB in the front rack on the right side followed by 10 reps on the left side.

(Score is Time)

Finisher

Metcon (AMRAP – Reps)

ON A 4:00 RUNNING CLOCK…

Max Cal Bike or Row

(Score is Reps)
Mobility

https://vimeo.com/425772517/03257f526c

“Dazed and Confused” Spartan SGX Training

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Spartan SGX WOD

Dazed and Confused (Time)

3 Rounds For Time:

400m Run

200m Carry*

2 Tire Flips

10 Burpee Box Jump Overs (24″/20″)

1 Rope Climb

-*Alternate Between Sandbag Carry (75#/50#), Bucket Carry (60#+/40#+) and Farmer’s Carry (2 × 53#/35#)-

Spartan Finisher

Power Clean/Grip – Lactate Tolerance (AMRAP – Reps)

5 Rounds:

0:12 Dumbbell Hang Power Cleans – Max Effort

0:48 Dumbbell Static Hold

-No Rest Between Rounds or Reps-

-Rx: 2 × 35#/25# Dumbbells-

CrossFit WOD – Tuesday June 9th, 2020

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Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt Groiners

10 Bootstrappers

10 Plank to Pike

Into …

AMRAP x 4 MINUTES

10 Cossack Squats

8 Medball Strict Press

6 Medball Front Squats

Strength

Back Squat (5×3)

5×3

Back Squat*

*Keep loading moderate to moderate-heavy.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

20 Wall Balls (20/14)

15 Lateral DB Box Step Overs (50/35)|(35/20)*

15 DB Push Press

*20″ Box Height. Hold DBs “Suitcase” style.

(Score is Time)

Mobility

https://vimeo.com/425772669/4ccf75e3e6

“Lion’s Den” Spartan SGX Training – June 8th, 2020

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Spartan Strength

Max Strict Pull Ups (AMRAP – Reps)

Kipping Pull Up Progression (No Measure)

2 Kip Swings

-Dead Stop-

2 Kip Swings + 1 Kipping Pull Up

-Dead Stop-

2 Kip Swings + 1 Kipping Pull Up + 2 Kip Swings

-Dead Stop-
Hollow Body, Superman, Reverse Hook Grip

Spartan SGX WOD

Lion’s Den (8 Rounds for reps)

8 Rounds:

1:30 AMRAP

15/12 Calorie Assault Bike / Row

6 Sandbag Thrusters (75#/50#)

In time remaining…

Max Sandbag-Facing Burpees

-1:30 Rest Between Rounds-

CrossFit WOD – Monday June 8th, 2020

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CrossFit Preferred – CrossFit

Warm-up

Warm-up (No Measure)

3:00 Cardio Choice (Bike or Row)

…Increase Pacing Each Minute

-Min 1: Smooth & Easy

-Min 2: Moderate & Breathing Heavier

-Min 3: Tough Pace & Approaching Breathless

into…

AMRAP x 4 MINUTES

25’ Slow & Intentional Crab Walk

10 Slam Ball or Wall Ball Deadlifts

10 Up-Downs

5 Strict Pull-Up or Strict Ring Rows

*From here, go into a movement breakdown for each movement in the workout. Start from the bottom and work your way to the top.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 25 MINUTES

30/25 Cal Bike

15 Pull-ups

30 Slam Balls (30/20)|(20/10)

100’ Bear Crawl Moving the Slam Ball*

*In the crawl position, push the Slam Ball forward by alternating b/t Left and Right arms.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon (L/R, 1:00/ea)

2:00 Saddle Stretch

2:00 Non-Active Squat Hold

(No Measure)

Mobility

https://vimeo.com/423797520/c2ec776358

CrossFit WOD – Saturday June 6th, 2020

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CrossFit Preferred – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS FOR QUALITY (12:00 Cap)

100m Run

10 Air Squats

10 Med Ball Cleans

10 Scap Pull Ups

10 Kip Swings

10 Sit Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

50/40 Cal Bike

800m Run

50 Sit-ups

25 Russian KB Swing (70/53)|(53/26)

50 Box Step-ups (24/20)

Mobility

https://vimeo.com/423801495/35d2955ef1