Warm-up (No Measure)

3-4 ROUNDS (8:00 MINUTE CAP)

8/6 Cal Bike
10 Bootstrappers
10/10 Single Leg DB Deadlifts

Strength – Deadlift (1×6 / 1×6 / 1×6+)

DEADLIFT

1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1x 6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure….no more than 8-10.

(Score is Weight)

Workout – Metcon (Time)

FOR TIME

20 Deadlifts (AHAP)
50/40 Cal Bike
20 Bar Muscle-Ups
10 Deadlifts
25/20 Cal Bike
10 Bar Muscle-Ups

-Hard Cap 15:00-

(Score is Time)

Warm-up (No Measure)

3:00 Row

(1:00 EZ, 1:00 Mod, 1:00 Hard)

Into…

AMRAP x 7 MINUTES

20 Deadbugs
8/8 Single Arm DB Strict Press
8/8 Single Arm DB Sumo Deadlift
8 Inch Worms + Push-Up

Workout – Metcon (AMRAP – Reps)

3 SETS FOR MAX REPS

1:00 – Up Down Devil’s Press (35/20)|(20/15)
1:00 – V-Ups or Tuck-Ups
1:00 – DB Renegade Row
1:00 – Cal Row

-Rest 1:00 b/t Sets-

(Score is Reps)

Finisher – Metcon (No Measure)

EMOM x 8 MINUTES

Min 1 – 8 Seated DB Arnold Press
Min 2 – Max Diamond Push-Ups (1111)

(No Measure)

Warm-up (No Measure)

AMRAP x 3 MINUTES

10 Alt. Groiners
10 Bootstrappers
10 Cossack Squats
5 Inch Worms

Into…

AMRAP x 5 MINUTES

10 Empty BB Cossack Squats
10 Kang Squats
10 Push-Up to Pike

Strength – Back Squat (1×6 / 1×6 / 1×6+)

BACK SQUAT

1×6 @ 65-70% (Light-Moderate) of 2RM
1×6 @ 70-75% (Mod)
1×6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure….no more than 8-10.

(Score is Weight)

Workout – Metcon (Time)

EVERY 4:00 x 5 SETS

15 Hang Power Cleans (115/75)|(75/55)
12 Front Squats
9 Strict Handstand Push-Ups

(Score is Slowest Time)

Warm-up (No Measure)

1 ROUND

25’ High Knees
25’ Butt Kickers
25’ Karaokes
25’ Toe Walk
25’ Heel Walk
25’ Leg Swings
25’ Bear Crawl

Into…

10 Box Step Ups
5 Push-Up to Pike
10 Up-Downs
8 Box Jumps
4 Inchworms
8 Burpees

Workout – Metcon (Time)

7 ROUNDS FOR TIME

200m Run
12 Burpee Box Jump Overs (20/16)

(Score is Time)

Finisher – Metcon (No Measure)

3 SETS ON A 12:00 CLOCK…

10 DB Front Raises
10 DB Lateral Raises
10 DB Upright Rows
20 Single DB Russian Twist

-Rest as Needed b/t Sets-

(No Measure)

CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Plank Hold

Into…

AMRAP x 6 MINUTES

20 Single or Double Unders

10 Slam Ball Deadlifts

5 Push Ups + Shoulder Taps*

Into…

1:00 Plank Hold

*Athlete will perform 1 Push-Up + 2 Shoulder Taps = 1 Rep

Extended Warm-up

Metcon (No Measure)

EMOM x 10 MINUTES

Min 1 – :30 Ring FLR Hold

Min 2 – :40 Double or Triple Under Practice

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

12 Ring Dips or Box Dips

24 Slam Balls (30/20)|(20/10)

48 Double Unders

*At 3,2,1 go…complete 400m Run. Then at the 10:00 mark, complete 800m Run.

(Score is Rounds + Reps)