OUR WORKOUTS

WORKOUT

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

STABILITY

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

STRENGTH

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

SATURDAY 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

WORKOUT “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!

SKILL

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

WORKOUT

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!

STRENGTH

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

STRENGTH

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

SATURDAY 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!

WORKOUT

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

PARTNER 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)

STRENGTH (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

STABILITY

*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

PARTNER 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

STRENGTH

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)

WORKOUT

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

WARM UP

2 Rounds:

25ft/25ft Banded Side Step

:20 Banded Squat Hold

5/5 Single leg Banded Glute bridges

:20 Hollow Hold

2 Rounds: (with empty bar)

10 Squat Y Pull Backs (5lb/2.5lb’s change plates)

5 Snatch Grip Deadlifts

5 Muscle Snatch

5 Snatch balances into Overhead Squat

SKILL

EMOM 6 (with an empty bar)

1 Muscle Snatch + 1 Snatch Balance + 1 Overhead Squat + 1 High Hang Squat Snatch

STRENGTH (part 1) 20 Min

8 sets:

1 Low Hang Snatch + 1 Snatch (power or squat)

*Build over the 8 sets as able, the complex does not need to be connected, but complete both reps within 10 seconds of each other!

STRENGTH (part 2) 20 Min

Back Squat

4x3 @ 80-85% of 1RM

WARM UP WORKOUT

4 Rounds

:30 Ring Plank

100ft KB/DB Farmers Carry

WORKOUT

For time:

5 Rounds 

400m Run

30 Alt SL V Ups

*20 Min Cap

POST WORKOUT STRENGTH

5 Min Max Strict Pull Ups

WORKOUT

2 sets: (33 min)

AMRAP 3

15/12 Cal Ski

Max Reps Parralette Push Up in remaining time

Rest 3 Min

AMRAP 3

20/15 Cal Row

Max Reps DB Goblet Squat 50/35 in remaining time

Rest 3 Min

AMRAP 3

40 Alt. DB Snatch 50/35

Max Reps Lateral Burpee over DB in remaining time

Rest 3 Min