Monday
Teams of 3 AMRAP 20 Minutes: 1000m Row 100 Double Unders (scale to Single Unders or low plate step ons) 60 Med Ball Cleans 45 Box Jumps/Step Ups
WOD
Thursday
CrossFit Teams of 4, AMRAP 12 Min: Station 1: burpees x 10 Station 2: Abmat situps x Max reps (reps keep counting up) Station 3: Assault Bike Cals x Max reps *bike monitor stays on and keeps counting up Station 4: Rest *on the count of go, Partner 1 is completing 10 burpees, however long
Wednesday
Test Day 2 CrossFit AMRAP 20 Minutes: 10 Dumbbell Squat Cleans 50/35 15 Box Jumps 400m Run Longevity Alternating EMOM x 5 (15 min total) Min 1: 45 sec squat/DB Squat Min 2: 45 sec plate jump/step Min 3: 45 sec shuttle runs QuickFit E4min x 16min 10 Kettlebell Front Squats 200m run
Tuesday
CrossFit 5 rounds for quality: 10 Shoulder Press 21 GHD Hip Extensions QuickFit AMRAP 10 Minutes 10 Calorie Row 5 Burpees
Monday
CrossFit: Thruster 1-1-1-1-1-1-1 reps All levels: Use 3-5 sets for warming up to heavy singles, then build to today’s solid heavy single Longevity: A. Front Squat: 3-3-3 B. Strict Press: 2-2-2 C. Thruster: 1-1-1 QuickFit: 12 Min EMOM 1st Min – 10 Dumbbell Push press (goal is heavy) 2nd Min – 10 DB Bent over
Friday
CF: Deadlift 5-5-3-3-3-1-1-1-1 reps apprx % for building: 50-60-65-70-75-85-90-95-100+ All levels: Use 5-3 sets for warming up to heavy singles, then build to todays solid heavy single for the day.
Thursday
CF: Gymnastics skill development: A. Handstand/handstand kickups/handstand walks B. Pistol progressions
Wednesday
CF: Workout 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Level 3: Rx as written Level
Tuesday
CF: Overhead squat 3-3-3-3-3 reps Level 3: If mobility/positioning/strength allows, go as heavy as possible, building each set to a 3rm. Level 2: If newer and not as confident in OHS, stay at a light/mod load and drill positions so that each set of 3 across are consistent. Level 1: If mobility/positioning/strength dont allow for
