OUR WORKOUTS

Part 1) WARM UP / STRENGTH

4 Rounds For Quality:

100ft DBALL Carry 150/100#

1 Min Plank / or / Ring Plank

Part 2) WOD

AMRAP 12

6 Bar Muscle Up (Scale to Jumping BMU)

8 Clean & Jerk 135/95

10/7 Cal Echo Bike

Part 3) SKILL

“Capacity Builder”

EMOM 5

Toes to Bar

STRENGTH

Shoulder Press 

8x2 @ 80% of 1 RM

WOD

”Sprint Chipper”

60/45 Cal Row

50 Alt. DB Snatch 50/35

40 Box Jump 24/20”

30 Single Arm Clean & Jerk 50/35
20 Burpee Pull Ups 

STRENGTH

Every 90 sec for 9 minutes (6 Rounds)

2 Hang Squat Cleans

*Build to a heavy weight over the 6 rounds

WOD

5 Rounds

7 Hang POWER Cleans 135/95

21 Wall Balls 20/14

7 Lateral Burpee Over Bar

*Target time 13 Minutes

*Time Cap 16 Minutes

STRENGTH

Deadlift 10x2 @ 85% of 1RM

WOD

AMRAP 16

21 KB Swings 53/35#
50 Double Under

12 Toes To Bar

200m Run

STRENGTH

Overhead Squat

7x2

*Build over 7 sets to a heavy set of 2!

*these can be scaled to front squats if needed.

WOD

3 Rounds:

10 Strict Pull Ups

30/21 Cal Row

10 Strict Handstand Push Ups / or / DB Shoulder Press

20/15 Cal Bike

REST 2 Min B/T Rounds.

WOD

AMRAP 20

BUY IN: 200 Double Unders / / 400 Singles

15/12 Cal Echo Bike

5 Front Squat 135/95#

15 Pull Ups

5 Thruster 135/95#

STRENGTH

7x2 Push Jerk

Build to a heavy set of 2 over these 7 sets!

WOD

EMOM 12 (4 Rounds)

Min 1) Max Cal Row

Min 2) Max DB Box Step Up / Step Downs (20/16” 2x35/20#)

Min 3) Max reps Push Ups

CASH OUT: (Capacity Builder)

EMOM 5

Toes to Bar

*you choose the reps!

*since this EMOM is only 5 minutes aim to do 10-15 reps each minute!

STRENGTH / SKILL

SKILL: 3 Sets For Quality (Using an empty bar)

3 High Hang Muscle Snatches + 3 Snatch Balances + 3 Hang Power Snatches

STRENGTH:

Hang Power Snatch

5 x 3

*Build up in weight over the 5 sets.

*Your first set should feel comfortable, your last set should feel challenging, yet still fast.

WOD

30-20-10

Hang Power Snatches 75/55#

Chest To Bar Pull Ups

Lateral Burpee Over Bar

STRENGTH

Deadlift 8 x 2 @ 80% of 1RM

WOD

“Linchpin Test 10”

5 Rounds

15 Wall Balls 20/14

15 Power Cleans 95/65#

STRENGTH

TEMPO Front Squat (3sec down, 3sec hold, fast up!)

5 x 3 @ 50-60 of 1RM%

*stay true to the SLOW tempo & 3 sec pause at the bottom!

WOD

For Time:

600m Run (400m + 200m routes)

150 Double Unders / or / 300 Singles

600m Run

50 Burpee Box Jump Over 24/20”

600m Run

*Target 17-18min

*Cap 21 min

WARM UP Shoulder Stability EMOM 9 (3 Rounds)

1. Slow tempo ring rows

2. Slow tempo A/T/Y

3. Wall Walks

STRENGTH (Part 1.)

Shoulder Press

*Set 1 – 5 reps @ 60% of 1-RM

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 75%

*Set 5 – 5 reps @ 75%

*Set 6 – 5 reps @ 75%

*Set 7 – 5 reps @ 75%

STRENGTH (Part 2.)

EMOM 10

Strict Pull Ups

*choose a number/and variation that can be sustained for all 10 minutes.

WOD

4 Rounds

15/12 Cal Bike

50 Double Unders / or / 100 Singles

Rest 3 Min

4 Rounds

15/12 Cal Bike

10 Bench Press 95/65#

Rest 3 min

4 Rounds

15/12 Cal Bike

10 Clean & Jerks 95/65#

Part 1) 20 min

Back Squat 5x3 @ 85% of 1RM

Part 2) 15 min

2k Row

Part 3) 15 min

EMOM 10 “capacity builder”

Toes to Bar

*choose a variation/progression that is challenging and a Rep scheme that you can maintain for ALL 10 rounds!

STRENGTH

Shoulder Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%

WOD

4 Rounds:

AMRAP 3

3 DB Push Press (2x50/35#)

6 DB Hang Power Clean (2x50/35#)

9 DB Front Rack Lunges in place (stepping back - 2x50/35#)

Rest 1 Min

*Score is total rounds & reps

STRENGTH / / STABILITY

EMOM 16 ( 4 Rounds )

Alt. b/t the following…

Min 1) 5/5 Single Leg Split Pause Squat (2 DB’s held at your side, pausing at parallel for 2 sec)

Min 2) :45 - :60 sec Plank hold 

Min 3) 10 Slow Tempo DB Sumo Deadlift (2 DB’s)

Min 4) :30 L Sit hold

WOD

AMRAP 12

200m Run

10 Toes to Bar

40 Double Unders

10 Toes to Bar

*Scale T2B reps down to allow yourself to build capacity in RX reps or in the most advanced progression.

WOD

80/60 Cal Row

60 Thrusters 95/65#
50 Chest To Bar Pull Ups

40 Bar Facing Burpees 

30 Power Snatches 95/65#

Target Time 24 min 

Time Cap 27 min

STRENGTH

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 5 reps @ 75%

*Set 5 – 3 reps @ 80%

*Set 6 – 1 rep @ 85%

*Set 7 – 5 reps @ 80%

*Set 8 – 3 reps @ 85%

*Set 9 – 1 rep @ 90%

Rest exactly 2 minutes between sets.

WOD

6 min Max Cal Echo Bike

COOL DOWN

10 min post WOD flexibly and foam roll session!

WOD

AMRAP 10 min

PARTNER STYLE!

YGIG

Teams of 2

1,2,3,4,5,6,7 etc. And so on…

Power Snatch 75/55#

8/6 Cal Echo Bike after each set

Rest 5 Min

AMRAP 10 min

PARTNER STYLE!

YGIG

Teams of 2

2,4,6,8,10,12 etc… And so on…

Alt. DB Snatch 50/35#

5 Burpee Pull Ups after each set

WOD

AMRAP 20

10 Burpee Box Jump Over 25/20”

15 Toes to Bar

20 Single Arm DB Devils Press 50/35#

30 Alt. SL V Up

BBQ / / HIXON GOING AWAY PARTY TONIGHT 7PM @ LFCF!

HIXON FAMILY CELEBRATION WOD

”Linda-ish”

1-2-3-4-5-6-7-8-9-10

Deadlift 225/155#

2-4-6-8-10-12-14-16-18-20

Push Up

1-2-3-4-5-6-7-8-9-10

Squat Clean 135/95#

22min Time Cap

Inspired by the famous CrossFit Girl workout: “Linda”

Never heard of Linda?

Check out CrossFit’s IRON TRIATHLON:

https://youtu.be/35H-zHk10K0