Mobility and Maintenance
CrossFit
Main
PUMP day!
E3min x 15 min (5 sets)
5 barbell bench press @70-75% of 1rm PP
10 pushups (vary grip between wide/reg/narrow)
10 each side DB bicep curl (20 total)
Lvl6/5: DB 50/40
Lvl4/3: DB 35/20
Lvl2/1: DB 20/12
Core/Accessory:
EMOM x 6 min (3 sets)
even: banded tricep extensions
odd: v-ups/tuck ups
Longevity
Main
E3 min x 15 min (5 sets)
5 DB bench press (increasing weight each set)
10 pushups (scale as needed to box/bench)
20 DB bicep curls (10 each side- keep these light and smooth 7-15#)
Core accessory:
EMOM x 6 min (3 sets)
odd: banded tricep extensions
even: v-ups/tuck ups/sit ups
QuickFit/At home
Main
E3 min x 15 min (5 sets)
5 DB bench press (increasing weight each set)
10 pushups (scale as needed to box/bench)
20 DB bicep curls (10 each side- keep these light and smooth 7-15#)
Core accessory:
EMOM x 6 min (3 sets)
odd: banded tricep extensions
even: v-ups/tuck ups/situps
CrossFit
Main
CrossFit open 19.1
AMRAP 15 min:
19 wallball
19 cal. row
Lvl6/5: 20/14#, 10/9′
Lvl4/3: 20/10#, 9′
Lvl2/1: 14/10#, 9/8′
QuickFit/ At home:
Main
Same workout as CF
Main
Toes-bar skill
Skill: hollow/arch holds
A. alt. tabata hollow/arch on floor 20x10x8 (4 min)
B. Toes-bar progressions/skill
Alt. Tabata : 20x:10×8 (8 min)
Toes-bar
box jump/step
Lvl6: TTB, 24/20” jump
Lvl5: TTH, 20/20” jump or step
Lvl4: TTC, any” jump or step
Lvl3: TTH,
Lvl2: HKR,
Lvl2: Any
Core Accessory
Tabata arch hold :20 x :10 x 8
Longevity/QuickFit
Main
4 rounds of: (12 min)
1 minute of burpees
1 minute of V-ups/tuckups/situps/plank hold
Rest 1 minute
Core Accessory
Tabata plank hold :20 x :10 x 8
CrossFit:
Main
AMRAP 20 min: teams of 3;
P1 sled pushes down 25m (flag pole), then sled push back 25m
P2 HEAVY farmers carry 50m down (black top line) and back 50m
P3. easy recovery spin on assault bike
Lvl6: sled 4×45/2×45, 88/70#
Lvl5: sled 4×35/2×35, 70/53#
Lvl4: sled 4×25/2×25, 53/44#
Lvl3: sled 4×15/2×15, 44/35
Lvl2: sled 4×10/2×10, 35/26
Lvl1: sled 2×10/1×10, 26/18
Core work:
tabata plank reach throughs :20x:10×8 (4 min)
QuickFit/At home WOD:
Main
Same flow as CF class, levels 3/2/1
CrossFit/Longevity/QuickFit
Main
2 person team: ‘Badger’
3 rounds for time:
30 full cleans (barbell/medball) (shared reps)
30 pullups (shared reps)
800m run (together)
Lvl6: 95/65#, strict pullups, 800m run
Lvl5: 75/55#, kip pullups, 800m run
Lvl4: 65/45#, band kip pullups, 600m run
Lvl3: 55/35#, band kip pullups, 600m run
Lvl2: 45/25#, band kip pullups, 400m run
Lvl1: 20/14# meball, ring rows, 400m run
Core work:
partner tabata leg throws :20x:10×8 (4 min) 4 sets each
Crossfit
Main
2. Main: 20 min clock;
P1. Back rack carry from rack-rack (25′) (then switch out weights for buddy during transition)~100% of 1rm back squat
P2. sled drag out 50m, sled push back 50′
then switch spots
Lvl6: sled 4×45/2×45, 100% BS carry weight
Lvl5: sled 4×35/2×35, 90%
Lvl4: sled 4×25/2×25, 80%
Lvl3: sled 4×15/2×15, 70%
Lvl2: sled 4×10/2×10, 60%
Lvl1: sled 2×10/1×10, 50%
Quickfit
Main
20 min clock:
P1. KB front rack carry 50′
P2. DB farmers carry 50m out 50m back
then switch spots
Lvl3: KB 53/35, DB 35/25
Lvl2: KB 35/26, DB 25/20
Lvl1: KB 26/18, DB 20/15
REST DAY
Mobility and Maintenance
Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
Crossfit
Main
Teams of 2;
30 min clock
0-10 min: max distance run
partners rotate through working 1 at a time of running distance of their choice- 100m/200m/300m/400m… to find the best way to get through the furthest distance in 10 min as a team
10-20 min: max distance row
partners rotate through working 1 at a time of rowing distance of their choice- 100m/200m/300m/400m… to find the best way to get through the furthest distance in 10 min as a team
20-30 min: max distance bike
partners rotate through working 1 at a time of biking distance of their choice- 100m/200m/300m/400m… to find the best way to get through the furthest distance in 10 min as a team
Quickift
Main
5 min: max distance run
5 min: max distance row
5 min: max distance bike
Crossfit
Main
Deadlift + jump lunge E3 min x 15
0: 3 reps @ 35% + 3-5 jump lunges each leg- the emphasis here is smooth to the floor then explosive push and jump as high as you can through the push
3: 3 reps @ 45% + 3-5 JL
6: 3 reps @ 55% + 3-5 JL
9: 5 reps @ 65% + 3-5 JL
12: 5 reps @ 75% + 3-5 JL
15: AMRAP reps @ 85% + BONUS 3-5 JL
Core
tabata :20 on x :10 off x 8 sets; Core work of YOUR choice!
situps/vups/planks/side planks/hip taps/YOU CHOOSE!
Quickfit
Main
KB/DB Deadlift E2 min x 12
0: 3 reps @ light
2: 3 reps @ light
4: 3 reps @ mod
6: 5 reps @ mod
8: 5 reps @ heavy
12: AMRAP reps @ heavy
Core
Same as CF
