PARTNER WARM UP WORKOUT
*Teams of 2
*Alterate FULL Rounds
AMRAP 9
5 Single DB Devils Press 50/35#
50ft SIngle Arm Overhead Walking Lunge 50/35#
25 Crossover Singles
MAIN PARTNER WORKOUT
*Teams of 3
*YGIG for Cleans and Snatches
AMRAP 25
60 Squat Cleans 135/95
15 Synchro Burpees
45 DB Box Step Overs 20”
200m Synchro Run
Read MoreSKILL (Pt. 1)
EMOM 8 (4 Rounds)
Alt. Between..
Min 1) HS Walk / / Wall Walk / / HS Progressions
Min 2) Double Unders
SKILL / / STRENGTH (Pt. 2)
EMOM 7
*Toes To Bar
STRENGTH
Every 90 sec for 15 min (10 sets)
1 Hang Snatch + 1 Snatch (squat or power)
*Aim to start first set @ 65% of 1RM Snatch
Read MoreSTRENGTH (pt. 1)
Bench Press (8 sets)
Set 1. 5 reps @ 60%
Set 2. 4 reps @ 70%
Set 3. 3 reps @ 75%
Set 4. 2 reps @ 80%
Set 5. 1 rep @ 85%
Sets 6,7,&8. 10 reps @ 70%
*rest at least 90 sec between sets 6,7, and 8!
STRENGTH (pt. 2)
10 Min to build and find a 1RM Shoulder Press (or heavy single for the day!)
STRENGTH (pt. 3)
Every 2 Min for 14 Min (7 sets)
2 Front Squats @ 78-82% of 1RM
Read MoreWORKOUT
EMOM 32 (8 Rounds)
Alternate between…
Min 1) *Bar Muscle Up / / Variation
Min 2) 4+ Tall Box Jump Overs 30/24”
Min 3) 12/9 Cal Ski
Min 4) 4-8 Reps HEAVY alt. DB Snatch
Read MoreSTABILITY
AMRAP 15 (For Quality)
:20/:20 Side plank
50ft (25ft/25ft) KB Suitcase Carry (heavy)
:40 Double DB Overhead Hold (proper position over all else!)
:10+ L Sit
STRENGTH
Deadlift
3 Rounds: (9 sets total)
3 Reps @ 75% of 1RM
2 Reps @ 82%
1 Rep @ 90%
*rest 1-2 min between sets
WORKOUT
10 Min Max Cal Echo Bike or Cal Row
Read MoreSTRENGTH
Every 2 Min for 10 Min
5 Back Squats @ 60-70% of 1RM
WORKOUT
“LFCF Benchmark Deathwish”
For Time:
21-15-9
Hang Power Snatch 95/65
Lateral Burpee over Bar
21-15-9
Thruster 95/65
Pull Ups
21-15-9
Power Clean 95/65
Push Ups
*25 Min Cap
Read MoreSATURDAY PARTNER WORKOUT
Part 1) Warm Up Work Out
AMRAP 7
*YGIG, Teams of 2
10 Sandbag Squats
150m Synchro nRun
10 Sandbag Bearhug reverse Lunges
150m Synchro Run
Part 2) MAIN PARTNER WORKOUT
*Teams of 2, YGIG, Split reps as you’d like!
3 Rounds:
40 Deadlift 225/155
40 HSPU / / DB Push Press*
Part 3) THE FINISHER WORKOUT
*Teams of 2, YGIG Alternate FULL Rounds
AMRAP 12
2/2, 4/4, 6/6, 8/8,
Squat Snatch 135/95
Burpee Chest to Bar
Read MoreWORKOUT “PUMP SESSION”
Part 1) AMRAP 7
10 Toes to Ring
20 Alt. Single Leg V Ups
:30/:30 Side Plank
REST 3 Min Between Parts
Part 2) AMRAP 7
4 Slow Tempo Ring Rows
8 Strict Chin Ups
12 90/90 Press on Cross Over Sym.
REST 3 Min Between Parts
Part 3) AMRAP 7
4 Slow Tempo Bar or Ring Dips
8 Strict Shoulder Press 75/55 (Light) / or / Strict HSPU
12 Snow Angels on Cross Over Sym.
CASH OUT
30/24 Cal Echo Bike Test!
Read MoreSKILL
AMRAP 10 (For Quality)
:10+ L Sit Hold
1+ Wall Walks / / HS Hold / / HS Walk Progresssions
40 Crossover Single Unders
PARTNER WORKOUT
*Teams of 2, YGIG Style
For Time:
100-80-60-40–20
Wall Balls 20/14
Russian KB Swings 53/35
*34 Min Cap
Read MoreWORKOUT
Part 1) 5000m Run (3.2 miles)
*30 Min Cap
Part 2)
Upon finishing your run, take 15 min to find a 1RM Bench Press
*We haven’t done any proper strength work specifically for bench press leading up to this, AND most of us aren’t familiar with a heavy bench lift after running a 5k - so today’s aim is to lift something that FEELS heavy! Use a spotter! And have fun with it!
Read MoreSTRENGTH
Tempo Front Squats
Every 2 Min for 10 Min (5 Sets)
3 Front Squats (With a 3 sec descent)
*Start @ 60% of 1RM and add as able, but stay below 80% of 1RM
WORKOUT
2 Sets:
AMRAP 5
10 Power Snatch 75/55
30 Double Under
10 Thruster 75/55
10 Toes to Bar
Rest 5 Min
Read MoreSTRENGTH
Deadlift
5x2 @ 85-90% of 1RM
WORKOUT
For Time:
10 Rounds:
3 Push Jerks @ 65% of 1RM (from crash pads)
200m Run
*18 Min Cap
Read MoreSATURDAY WORKOUT & RUCK
EMOM 40
Min 1) *Clean & Jerks 135/95
Min 2) 10/8 Cal Echo Bike
Min 3) *Bar Muscle Up / C2B / Pull Ups
Min 4) 50 Double Unders / / Jump Rope
*you choose the reps!
45-60 min POST WORKOUT RUCK through Mercer Slough & Blueberry Fields!
*Bring a ruck bag or weight vest if you have one!
Read MoreWORKOUT
5 Rounds:
2 min Row
2 min Rest
*start first round easy, and add intensity each round… or not!
STRENGTH
4x8 Push Press
*go off of feel today / especially if you did Murph this week!
SKILL
Handstand Hold / / Handstand Walk Progressions
Read MorePARTNER WORKOUT
*Teams of 2,
*Alternate FULL rounds with your partner!
AMRAP 32
12 Lateral Burpees Over DB
16 Single Arm Hang DB Clean & Jerks 50/35
8 Shuttle Runs (1 Shuttle = 25ft down / 25 back)
100ft Walking Lunge (Bodyweight / / Add weight as needed)
Read MoreSTRENGTH (pt. 1)
Overhead Squat
Every 2 Min for 12 Min (6 sets)
3 overhead squats*
*Start with moderate weight and build as able over the 6 sets!
STRENGTH (pt 2.)
SNATCH (power or squat)
2 @ 70% of 1RM
2 @ 70%
2 @ 70%
2 @80%
2 @80%
2 @80%
1 @ 85%
1 @ 85%
1 @ 85+%
CASH OUT
3x3 Snatch Pull @ 100+% of 1RM
Read MoreSTABILITY
*Coach led shoulder warm up & Stability session
MURPH RECOVERY WORKOUT
For Time / / For Quality:
1000/800m Row
75 Ab Mat Sit Ups
1000/800m Ski
75 Box Step Ups 20”
2000/1600m Echo Bike
75 KB Swings 53/35
*30 Min Cap
Read MorePARTNER WORKOUT
*Teams of 2, YGIG style, Alternate FULL rounds!
AMRAP 12
20 Wall Ball 20/14
5 Wall Walks
Rest 6 min
AMRAP 12
10 Deadlifts 225/155
10 Bar Facing Burpees
1045AM CrossFit SPORT Class Workouts:
Part 1)
1000m Row
50 Bench 155/95
1000m Row
Part 2)
40-30-20
Toes to Bar / / GHD sit up
20-15-10
Overhead Squat 115/85
Read MoreSTRENGTH
Part 1)
Every 90 sec for 10 Rounds (15 min)
1 Squat Clean + 2 Front Squats
*Aim to start at 60% of 1RM Clean and build from there!
Part 2)
10 Sets of:
1 Clean Pull + 1 Hang Clean High Pull @ 100% of 1RM Clean (both from the crash pads)
Read MoreWORKOUT
EMOM 32 (8 Rounds)
Alternate between…
Min 1) :40 Cal Row
Min 2) *SHSPU / / Variation
Min 3) :40 DB Box Step Overs (2x35/25) 20”
Min 4) *Toes to Bar
CASH OUT
150m Walking Lunge
Read More