Monday
Strength
Push Jerk
5x5 @60%
Workout
Performance
AMRAP x 13 MINUTES
200m Run
4 Shoulder To Overhead (85/60)
8 Ring Dips
(Score is Rounds + Reps)
RPE 8
Fitness
AMRAP x 13 MINUTES
200m Run
4 Shoulder To Overhead (60/42.5)
8 Hand Release Push-Ups
(Score is Rounds + Reps)
RPE 8
Tuesday
Strength
Part 1.
Performance
High Hang Squat Clean
1x5 (50%)
1x3 (55%)
3x2 (60%)
Fitness
High Hang Power Clean
1x5 (50%)
1x3 (55%)
3x2 (60%)
Part 2.
All
Above The Knee Pulls
3x5 (70%)
Workout
Performance
Thigh Of The Tiger
15 ROUNDS FOR TIME
2 Hang Squat Clean (70/47.5)
6 Box Jump Overs (24/20)
(Score is Time)
Time Cap 12:00
Fitness
15 ROUNDS FOR TIME
3 Hang Power Clean (52.5/35)
6 Box Jump Overs (20)
(Score is Time)
Time Cap 12:00
Wednesday
Strength
Performance
EMOM x 8 MINUTES
Chest to Bars*
*Rep Options:
ADV: 5-7
INT: 3-5
BEG: 1-3
Fitness
EMOM x 8 MINUTES
Pull-Ups*
*Rep Options:
ADV: 5-7
INT: 3-5
BEG: 1-3
Partner Workout
IN TEAMS OF 2...
AMRAP x 24 MINUTES*
20-40-60-an so on...
Wall Balls (20/14)
Sumo Deadlift High Pull (35/25)
Box Jump (20)
Push Press
Cal Row**
*P1 works while P2 rests. Split reps as needed.
**Alt. Cals 15-30-50.
Weightlifting
Part 1.
4 SETS
2 Hang Power Clean + 2 Hang (Squat) Clean + 2 (Squat) Clean
@ building to 80% of 1RM Clean
Part 2.
2A. 4 SETS
2 (Squat) Clean
@85-90% of 1RM C&J
2B. 2 SETS
1 (Squat) Clean
@95%
Part 3.
3 SETS
2 Back Squat
@75% of 1RM Back Squat
Thursday
Strength
Front Squats or High-Bar Back Squat
4x6
Workout
Performance
4 SETS
10-8-6
Front Rack Alt. Lunges (115/75)
50-40-30
Double Unders
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (52.5/35)
Fitness
4 SETS
9-7-5
Front Rack Alt. Lunges (75/55)
60-50-40
Single Unders
-Rest 2:00 b/t Sets-
(Score is Slowest Set)
KG BB: (35/25)
Hero
Frantasy Land
2014 CrossFit Games WoD
For Time
21-15-9 reps of:
Thrusters (42.5/30)
Pull-Ups
15-12-9 reps of:
Thrusters (52.5/37.5)
Chest-to-Bar Pull-Ups
12-9-6 reps of:
Thrusters (60/42.5)
Bar Muscle-Ups
Check out Rich Froning & James Hobart…
https://www.youtube.com/watch?v=o9EnNatOAdw
Friday
Strength
Part 1.
Performance
High Hang Squat Snatch
1x5 (50%)
1x3 (55%)
3x2 (60%)
Fitness
High Hang Power Snatch
1x5 (50%)
1x3 (55%)
3x2 (60%)
Part 2.
Above the Knee Pulls 3x5 (70%)
Workout
Performance
AMRAP x 12 MINUTES
15/12 Cal Bike
6 Renegade Row + Power Clean (22.5/15)*
*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.
(Score is Rounds + Reps)
RPE 7
Fitness
AMRAP x 12 MINUTES
12/10 Cal Bike
6 Renegade Row + Power Clean (15/10)*
*1 Rep = Push-Up + Row (R) + Row (L) + Power Clean.
(Score is Rounds + Reps)
RPE 7
Weightlifitng
Part 1.
1A. 2 SETS
6 Muscle Snatch + 6 Snatch Balance
@PVC--> Empty BB --> Light Load
1B. 4 SETS
2 Hang Power Snatch + 2 Hang (Squat) Snatch + 2 (Squat) Snatch
@ last set of 1A building to 85% of 1RM Snatch
Part 2.
2A. 4 SETS
2 (Squat) Snatch
@85-90% of 1RM Snatch
2B. 2 SETS
1 (Squat) Snatch
@95%
Part 3.
3 SETS
2 Snatch Pull
@85-90% of 1RM Snatch
Saturday
Endurance
For time:
30 Clean and jerk (60/42.5)
1 Mile Run
50 Pull Ups
1 Mile Run
100 Burpees
Time Cap 40:00
Partner Workout
Performance
PARTNER HOLLEYMAN
IN TEAMS OF 2...
60 ROUNDS FOR TIME*
5 Wall Balls (20/14)
3 Handstand Push-Ups
1 Power Clean (100/70)
*P1 starts a full round while P2 rests.
Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 30 Rounds (60 total).
(Score is Time)
Time Cap 45:00
Fitness
PARTNER HOLLEYMAN
IN TEAMS OF 2...
60 ROUNDS FOR TIME*
5 Wall Balls (14/10)
3 Pike Push Ups
1 Power Clean (70/47.5)
*P1 starts a full round while P2 rests.
Once P1 completes all 3 HSPU, P2 can start their round. Partners can never pass one another and each must complete 30 Rounds (60 total).
(Score is Time)
Time Cap 45:00
Sunday
Weightlifting
Part 1.
4 SETS
2 Push Press + 2 Split Jerk
@50-60-70-75% of 1RM C&J
Part 2.
5 SETS
2 Split Jerk
@80-95% 1RM C&J
Part 3.
3 SETS
3/3 Split Squat
@Moderate
HIIT60
AMRAP x 30 MINUTES
40/30 Cal Cardio Choice
30 Sit-Ups
20 Alt. DB Curls (Athlete Choice, Mod)*
20/15 Cal Cardio Choice
15 Sit-Ups
15 DB Floor Press
*Any variety for 20 DB reps (10 each arm) or 10-15 single object curls (ez bar, barbell, etc.)
RPE 5