WORKOUT
AMRAP 15
5 Strict HSPU / / Variation
10 Alt. Step back DB Lunges (2x50/35) *held at side
25ft Handstand Walk / or / 3 Wall Walks
50 Double Unders
POST WOD STRENGTH
Part 1)
9x1 Push or Split Jerk
Sets 1-3 @ 70% of 1RM
Sets 4-6 @ 77% of 1RM
Sets 7-9 @ 80-90% of 1RM
Part 2)
Every 90 sec for 6 Min (4 sets)
2 Pause (2 sec) Jerk Dips @ 100% of 1RM Jerk
Read MoreChad 1000x WARM UP
AMRepsAP 15 Min
Box Step Ups or Overs 20”
STRENGTH
4 Rounds (4 Min)
:20 Toes to Bar / / Knee Raises
:10 Rest
:20 Alt. SL V Ups / / Ab Mat Sit Ups
:10 Rest
WORKOUT
EMOM 12 (6 Rounds)
Min 1) 10+ DB Bench
Min 2) 5+ Overhead Squat*
*You choose the weight on both movements to build strength. Aim to keep weight the same for all rounds!
Read More*Retest from 12/07/2024
WORKOUT
“This is not a drill”
For Time:
“Diane”
21-15-9
Deadlift 225/155
HSPU / / DB Push Press
Into…
“Karen”
150 Wall Balls 20/14
Into…
“Grace”
30 Clean & Jerks 135/95
*30 Min Cap
*Make this a partner workout if needed!
Read MoreSTABILITY
3 Rounds / / AMRAP 12 (Whatever comes first)
10/10 Single Leg Split Squat (Add DB Weight as needed)
:30 Hollow Hold
5/5 Slow Tempo Single Leg RDL’s (weight of your choice!)
5 Nordic Curls
STRENGTH (20 min)
Back Squat
2-2-2-1-1-1
*85% for the sets of 2’s and 90% of 1RM for sets 1’s
CASH OUT
10 Min Monostructural flush / / ideally in zone 2 or 3 for 10 min!
*Choose between Row, Run, bike, or burpee!
Read MoreShoulder Stability Session
4 Rounds (10 Min Cap)
50ft/50ft Single Arm DB overhead carry (moderate)
15 90/90/Press on Crossover Sym.
:15 Ring Support Hold (top of dip)
SKILL
Ring Muscle Up Warm Up & Transition practice
WORKOUT
4 Rounds:
400m Run
1 Min Muscle Up / / Variation (Can be Max Reps / / or 1 min of practice)
*15 Min Cap
Read MoreWORKOUT
EMOM 25 (5 Rounds)
Min 1) 5+ Power Snatch 115/80 (moderate)
Min 2) 10+ Burpees over the Bar
Min 3) 3+ Strict HSPU / / DB Shoulder Press
Min 4) 10+ Front Squat 115/80
Min 5) Rest
*Aim to build some capacity around the moderate weight range in the snatch and front squat!
Read MoreWORKOUT
CrossFit Open Workout 24.2
AMRAP 20
300m Row / / 600m Echo Bike
10 Deadlift 185/125
50 Double Unders
CASH OUT
Every 2 Min for 10 Min
*Toes to Bar
*You choose the reps!
*Aim to complete all reps in under :40sec
Read MoreWARM UP WORKOUT
4 Min TABATA (8 Rounds of :20 work / :10 rest)
Ab Mat Sit Ups
PARTNER WORKOUT
*Teams of 2, YGIG style
*Alternate full rounds
AMRAP 15
5 Strict Pull Ups
10 DB Bench (2x50/35)
15 Wall Ball 20/14
POST WORKOUT STRENGTH
Every 2 Min for 8 Min (4 Rounds)
1 Segment Power or Squat Clean + 1 Power or Squat Clean @ 77%-82% of 1RM Clean
*Aim to stay within these percentages today!
*These should not be touch and go reps, aim to put speed on each rep!
Read MorePARTNER WORKOUT
*Teams of, YGIG Style
AMRAP 35
140/110 Cal Row
120 Wall Ball 20/14
100 Clean & Jerk 95/65 (Should be light and fast!)
80 Burpee Over Bar
In remaining time… Max Cal Echo Bike
*Score is total echo bike cals!
Read MoreWARM UP WORKOUT
AMRAP 20
15 Strict Pull Ups
30 Box Step Ups / / Step Overs 2
400m Run
POST WORKOUT STRENGTH
3 deadlifts @ 75% of 1RM
3 deadlifts @ 75%
3 deadlifts @ 75%
2 deadlifts @ 80%
2 deadlifts @ 80%
2 deadlifts @ 80%
1 deadlift @ 85%
1 deadlift @ 90%
1 deadlift @95+%
Read MoreSTRENGTH
Part 1)
Every 2 Min for 12 Min
3 Bench Press @ 75% of 1RM
Part 2)
Every 2 Min for 12 Min
3 Shoulder Press @ 75% of 1RM
WORKOUT
AMRAP 12
25/20 Cal Echo Bike
25 Toes to Bar
Read MoreSTABILITY
AMRAP 9
:30/:30 Half kneeling banded pallof presses
:30 Ring Plank
50/50ft DB Suitcase Carry
PARTNER WORKOUT
*Teams of 3!
AMRAP 25
60/45 Cal Ski (YGIG style)
20 Synchro ALT. DB Snatch 50/35
30 Bearhug Sandbag Step Back Lunges* (YGIG Style)
30 Synchro air squats
*Use a weight that feels comfortable for the lunges / / should be similar to what you would use for Bearhug squats
Read MoreSTRENGTH
Back Squat
4x3 @ 80% of 1RM
STRENGTH (Pt. 2)
Every 2 Min for 12 Min (6 sets)
2 Pause Power or Squat Cleans + 1 Pause Jerk Dip @77% of 1RM Clean
*1-2 sec pause in clean receiving position AND 1-2 sec pause in bottom of jerk dip.
*avoid touch and go reps.
STRENGTH (pt 3)
Every 2 Min for 8 min (4 sets)
3 Clean Pulls from 4” riser @ 95% of 1RM Clean
Read MoreWORKOUT
EMOM 28 (7 rounds)
Min 1) 10 Push Press*
Min 2) *Rope Climb
Min 3) 15+ Box Step Ups / / or Step Overs 20”
Min 4) 15/12 Cal Row / / or :45 Sec moderate/hard effort
*You choose the weight, and/or reps!
Read MorePARTNER WORKOUT
Part 1) 0:00-20:00
*Teams of 2, Alternate full rounds!
AMRAP 20
BUY IN: 200 Double Unders (Perform YGIG style, partition however you’d like)
5 Squat Snatch 135/95
10 C2B / / 5 BMU
15/12 Cal Echo Bike
Part 2) 20:00-27:00
7 Min to find a 1RM Snatch
Read MorePARTNER WORKOUT
*Teams of 2, Alternate full rounds
AMRAP 15
2/2, 4/4, +2 etc,
Deadlift 225/155 (stay below 70% of 1RM Deadlift)
Bar Facing Burpee
150m Run
*Partner A does 2/2 + 150m Run, then partner B does 2/2 + 150m Run, then A does 4/4 + 150m and so on…
POST WORKOUT SKILL
*Coach led Handstand progressions
CAPACITY BUILDER
AMRepsAP 5 Min
Max handstand walk / / Wall Walk / / HS progressions
Read MorePARTNER WARM UP WORKOUT
*Teams of 2, YGIG style
For Quality-ish (warm up intensity… or not!)
100/80 Cal Echo Bike
50 Burpee Pull Ups
100ft Synchro Walking Lunge
50 Synchro Ab mat Sit Ups
STRENGTH
E2Min for 14 Min (7 Rounds)
1 Segment (2 sec hold at knee) Power Clean + 2 Power Cleans @70+% of 1RM
*Build in weight as able!
Read MoreWORKOUT
For Time:
50 Wall ball 30/20 (heavy)
40 Toes to Bar
30 Hand Release Push Ups
20 DB Box Step Over 20” (2x35/25)
Rest 4 Min
20 DB Box Step Over 20” (2x35/25)
30 Hand Release Push Ups
40 Toes to Bar
50 Wall ball 30/20 (heavy)
*30 Min Cap
POST WORKOUT STRENGTH / / CASH OUT
E90 sec for 5 Rounds
3 Overhead Squats*
*You choose the weight based off of feel. The goal is to get some weight overhead when you’re warmed up / loosened up.
*Does NOT need to be heavy!
Read MoreSTRENGTH
AMRAP 12
50ft /50ft single arm overhead DB carry
:10+ L Sit
5+ Bar Dips
50ft/50ft DB suitcase carry
3+ Strict pull ups (weighted if possible)
*rest as needed between movements!
WORKOUT
AMRAP 16
400m Run
5 Push Jerks @ 75% of 1RM (taken from floor)
Read MoreWORKOUT
“LFCF Benchmark Death Row”
EMOM 20 (10 Rounds)
Alternate between…
Min 1) Max Cal Row
Min 2) Max Burpee
*Score is total reps!
POST WORKOUT STRENGTH
Every 2 Min for 12 Min (6 sets)
3 Front Squats @ 80% of 1RM Front Squat
Read More