OUR WORKOUTS

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

BBQ / / HIXON PARTY 7PM THIS FRIDAY @ LFCF!! FRIENDS AND FAMILY WELCOME!!!

STRENGTH

5 Rounds (10 Minutes)

:30 sec Max Rep Push Press 95/65#
:30 sec REST

:30 sec Max Rep Kipping or Jumping Pull Ups

:30 sec REST

WOD

Every 10 min for 30 min (3 Rounds)

*Each Round is for time and will be scored!

25/20 Cal Echo Bike

30/21 Cal Row

400m Run

Target Time = 6-7 min rounds

Time CAP = 8 min

GOAL: Adapt to and get comfortable using a pace that you usually deem “too aggressive”

*Scale calories/ distance as needed to maintain a HIGH intensity within our target time range.

WOD

Part 1)

3 Rounds:

50 Sit Ups

50 Double Unders

Rest 1 min between rounds

Part 2)

30-20-10

Russian KB Swings 53/35#

Wall Balls 20/14#

Rest 2 Min

10-20-30

Wall Balls 20/14#

Russian KB Swings 53/35#

STRENGTH: *Using a warm up intensity.

“Core Stability WOD”

AMRAP 15 (For Quality)

:30 sec hollow hold

:30 sec Ring Plank

:30 sec side plank L

:30 sec side plank R

:30 sec active hang

:30 sec L Sit hold

20 Bird dogs

20 Dead Bugs

20 Toes To Rings

WOD

HERO workout: “Jerry”

1 mile run

2k Row

1 mile run

26 Min Time Cap

WOD

”CompTrain’s Rattlesnake”

For Time:

15 Squat Cleans, 200 Meter Run

12 Squat Cleans, 200 Meter Run

9 Squat Cleans, 200 Meter Run

6 Squat Cleans, 200 Meter Run

6 Push Jerks, 200 Meter Run

9 Push Jerks, 200 Meter Run

12 Push Jerks, 200 Meter Run

15 Push Jerks, 200 Meter Run

115 / 85 lb

WOD

AMRAP 18

30 Alt DB Snatch 50/35

30/21 Echo Bike Cals

30 Toes To Bar

30 Box Step Up 24/20”

WOD

Part 1)

21-15-9

Thrusters 95/65#
Bar Facing Burpees

REST 5 MIN BETWEEN PARTS

Part 2)

21-15-9

Deadlifts 185/125#

Bar Facing Burpee

STRENGTH

Part 1)

10 minutes to find today’s 1RM Shoulder Press

Take 90% of today’s 1RM and perform 5 sets of 1 Rep

Part 2)

Push Jerk 5x2 @ 80-85% of 1RM 

STRENGTH / STABILITY 

4 Rounds for quality (20 minutes)

5/5 Single Leg Split Squat

5 Sumo Deadlift (Slow Tempo / Mod. - Heavy load)

5/5 Single Leg DB Deadlifts (2 DB’s)

5/5 Single Arm Seated DB Shoulder Press (Heavy)

WOD

Every 3 Minutes for 15 Minutes (5 Rounds)

300/250m Row SPRINT!

WOD

EMOM 30 (10 Rounds)

ALT. Between…

Min 1: 10/8 Cal Echo Bike

Min 2: 8 Burpee Box Jump Overs 24/20”

Min 3: 5 Power Cleans 135/95 

WOD

Part 1 (Warm Up)

2K Row (Partner Style)

*Teams of 2.

*YGIG

*Split work evenly!

Part 2 (Main Workout)

AMRAP 21

15 Hang Squat (or Power) Snatches 95/65#
200m Run

15 Push Jerks 95/65#
200m Run

15 Pull Ups

200m Run