OUR WORKOUTS

WORKOUT

AMRAP 9

6 Shuttle Runs (50ft)

9 DB Deadlift (2x50/35)

6 DB Hang Clean “

3 DB Shoulder to Overhead “

Post WOD STRENGTH

EMOM 15

1 Power Clean @70-80+% of 1RM

*Start at 70% and build over the 15 sets as needed

STRENGTH

Every 2 Min for 12 min (6 Rounds)

1 Slow Tempo Front Squat (31X1) + 3 Front Squat @ 60-65% of 1RM

WORKOUT

3 Rounds:

*Performed Fight Gone Bad Style

Min 1) 50Ft Front Rack DB/KB Walking Lunge (2x50/35)

Min 2) Max Rep Box Jumps 24/20”

Min 3) Max Rep Wall Balls (20/14)

Min 4) Max Rep Crossover Singles

Min 5) REST

STABILITY

3 Rounds / / or 15 Min For Quality:

:30 Sand Bag Bear Hug hold (heavy)

:30 Ring Plank

:30/:30 Side Plank

:15 L Sit Hold

50ft/50ft Single DB Overhead Walk (heavy)

STRENGTH (part 1)

Take 10 Min to build to a heavy single Rep Shoulder Press

STRENGTH (part 2)

Take 10 Min to build to a heavy single Rep Deadlifts (no drops today)

*these can be heavy 1RM’s or just the heaviest weight you feel comfortable at today!

Pike13 Website Down until 9pm PST 09/04/23

WORKOUT

AMRAP 10

7/5 Strict Pull Up

15/12 Cal Row

Rest 2 Min B/T AMRAP’s

AMRAP 10

10 DB Bench (2x50/35)

12/10 Cal Bike

Rest 2 Min B/T AMRAP’s

AMRAP 10

15/12 Cal Ski

20 Air Squats

PARTNER WORKOUT

*partners share the same machines

*Teams of 2

*YGIG Style

For Time:

150/120 Cal Ski

100 V Up

120/100 Cal Echo Bike

100 Burpee’s

150/120 Cal Row

*35 Min Cap

STRENGTH

Every 2 Min for 12 Min (6 Rounds)

6 Bench Press @ 65% of 1RM

*Perform 3 Slow Tempo Ring Dips right after each set!

WORKOUT

EMOM 15

5 Pull Up

10 Push Up

15 Squat

STRENGTH

EMOM 10

4 Alt. Step Back Lunges (back rack)

*use a moderate weight today!

SKILL

AMRAP 10

50ft Single Arm DB Overhead Walking Lunge

200m Run

3 Wall Walks

*use a DB weight that allows for perfect overhead position

WORKOUT

AMRAP 10

30-20-10

V Up

KB Swing 53/35

Box Jump Over 24/20”

STABILITY

10 min Coach Led Hip & Shoulder stability

SKILL

Bar Muscle Up Review

WORKOUT

AMRAP 15

15/12 Cal Row

9 Front Squat 95/65

6 Bar Muscle Up / / or Variation

HEAVY DAY

SKILL (9 min)

*No rest b/t EMOM’s

*use an empty bar to work proper positioning

EMOM 3

7 Snatch Push Press

EMOM 3

3 Snatch Balance

EMOM 3

3 Overhead Squat (3 sec descents)

STRENGTH (part 1)

Every 90sec for 5 Rounds

2 Overhead Squats (60-70% of 1RM / / or moderate weight)

STRENGTH (part 2)

EMOM 10

1 Hang Squat or Power Snatch (moderate-heavy / / 70+% of 1RM)

STRENGTH (part 3)

3x3 Snatch Pull FOR SPEED!!

*use 100% of 1RM snatch!

WORKOUT

EMOM 40 (10 Rounds)

Alt. B/T…

Min 1) :40 Ski Erg

Min 2) *Toes to Bar

Min 3) 7-10 DB Thrusters (moderate weight)

Min 4) :30 Double Unders

PARTNER WARM UP

3 Rounds:

15 Synchro Air Squats

10 Synchro Line Facing Burpee

:30 hang from pull up bar

WORKOUT

AMRAP 20

1 Clean & Jerk 185/125

20 Double Unders

5 Wall Ball (heavy ball)

WORKOUT

2 sets:

9-6-3

Deadlifts @65-70% of 1RM

200m Run (after each set of deadlifts)

into…

2 sets:

9-6-3

Bar Muscle Up / / or Variation

200m Run

STABILITY

7 Min Coach Led Shoulder Stability Circuit

STRENGTH (For Quality)

4 Rounds

3 Shoulder Press (heavy)

6/6 Single Arm DB Push Press (1 sec pause @ top)

9 Ring / / Bar Dip

*Rest as needed

SKILL

Toes to Bar Review

STRENGTH (part 2)

*Retest from Sat 08/05/23

For Time:

75 Toes to Bar

*7 Parralette push ups every time you “break” on T2B.

WORKOUT

EMOM 32 (8 Rounds)

Min 1: 15/12 Cal Ski

Min 2: 15 DB Bench Press (2x50/35)

Min 3: 12/9 Cal Echo Bike

Min 4: 15 Wall Ball 20/14

STRENGTH

EMOM 5

2 Power or Squat Cleans @ 70% of 1RM

EMOM 5

1 Power or Squat Clean @ 75%

EMOM 10

1 Power or Squat Clean @ 80% 

STRENGTH (PART 1)

In a 10 minute window…

Accumulate 2-3 Min in a L Sit Hold / / Or Variation

STRENGTH (PART 2)

EMOM 8

Alternate B/T…

Min 1: *Chest To Bar Pull Ups

Min 2: 50ft Walking Lunge (DB/KB’s in Front Rack)

*Choose you’re own weight & reps to build your capacity!

WORKOUT

3 Rounds For Time:

30/24 Cal Row

60 Double Unders / / 120 Singles

20 Hang DB Clean and Push Press (2x35/25)

*15 Time Cap

PARTNER WORKOUT

* Teams of 2

*YGIG

*Share work anyway

3 ROUNDS:

30 POWER SNATCHES (95/65)

20 BAR-FACING BURPEES

30 SQUAT CLEAN THRUSTERS (95/65)

20 BAR-FACING BURPEES

STRENGTH

Push Jerk / or / Split Jerk

5x2 @ 75-80% of 1RM (Hold for 2 sec in receiving position)

WORKOUT

2023 CrossFit Games Workout “Helena”

3 Rounds:

400m Run

12 Bar Muscle Ups

21 Alt. DB Snatch 50/35

19 Min Cap

STRENGTH / / STABILITY

EMOM 12 (3 Rounds)

Alt. B/T…

Min 1) :30 of hollow rocks / / scale to hollow hold progression

Min 2) 5 Nordic curls + 5/5 Single Leg Split Squats

Min 3) :20/:20 Coppenhagen Plank / / scale to side plank as needed

Min 4) :15/:15 Single Leg Wall Sit

SKILL

8 Min “Tabata”

:20 Double Unders / practice

:10 Rest

:20 Alt. Single Leg V Ups

:10 Rest

WORKOUT

LFCF BENCHMARK WORKOUT “DEATH RACE”

5 Rounds

15/10 Cal Echo Bike

10 Burpees

*10 Min Cap

*Scale to 4 Rounds as needed!

STRENGTH

5 Rounds (For Quality)

10 Bench Press @ 55-60% of 1RM

*After each set of bench press perform:

10 Alt. DB Box Step Ups 24/20” (choose your own weight)

WORKOUT

AMRAP 15

5 Strict Pull Ups

10 Hand Release Push Ups

15 Air squats

15/12 Cal Row