CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

2 Rounds (each)

Partner Rowling

*synchro burpees for every meter over/under (Max of 5 penalty burpees)

-into-

5 min AMRAP

30-sec jump rope

6 lunges (in place)

5 synchro v-ups (each side)

5 scap pull-ups

Warm-up

Warm-up (No Measure)

**2. Workout Prep**

1 set (each)

15 Sec. Row (workout Pace)

4 Jumping Split Lunges (total)

2 Knees to Elbows + 2 Toes to Bar

Metcon

Metcon (Time)

Teams of 2 (1:1)

10 rounds (each)

12/10 Calorie Row

10 Alternating Jumping Split Lunges (5 each leg)

8 Toes to Bar

Scaling Option

Teams of 2 (1:1)

10 rounds (each)

10/8 Calorie Row

10 Alternating Box Step Ups

6 Hanging Knee Raises

TARGET SCORE

Target time: 24-26 minutes

Time cap: 30 minutes

Finisher

Warm-up (No Measure)

1 min quad smash (each side)

1 min seal pose (each side)

1 min palm smash w/ lacrosse ball (each side)

CrossFit Rx – CrossFit

Warm-up

Warm-up (No Measure)

Row

250m easy

250m moderate

250m easy

250m moderate/fast

250m easy

250m fast

Metcon

Metcon (No Measure)

EASY

Row “Aerobic Threshold”

4 sets:

3min at moderate,

3min at easy

-Rest 1min b/t sets-

*This workout can work for Teams, Groups, Classes & Beginners as it is a time based workout. It will keep everyone starting, transitioning, and ending at the same time

MEDIUM

Row “Aerobic Threshold”

4 sets:

700m at moderate, 40/30cal Bike

500m at easy 20/15cal Bike

-Rest 1min b/t sets-

HARD

Row “Aerobic Threshold”

4 sets:

900m at moderate, 70/45cal Bike

700m at easy 25/20cal Bike

-Rest 1min b/t sets-

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

10 min Amrap
1:00 Machine
10 Ring Rows
5 Air Squats + 2 sec. Hold at the bottom
5 Clean Deadlifts (Empty Bar)
5 Muscle Cleans (Empty Bar)
5 Shoulder Press (Empty Bar)

– Into –

3 rounds (Building Weight)
3 Clean Deadlifts
2 Hang Power Cleans
1 Push Press
1 Clean and Jerk

Warm-up – Warm-up (No Measure)

**2. Workout Prep**

1 set
3 Chest to Bar
6 Air Squats
3 Push-Ups
1 Clean and Jerk (At workout weight)

Workout – Metcon (AMRAP – Reps)

8-minute Amrap
30 Chest to Bar
50 Air Squats

– At 10:00 –

8-minute Amrap
30 Push-Ups
50 Air Squats

– At 20:00 –

5 min Amrap
Max Clean and Jerks (135/95)

Scaling Option

8-minute Amrap
20 Ring Rows
30 Air Squats

At 10:00 –

8-minute Amrap
20 Bar Push Ups
30 Alternating Step Ups

At 20:00 –

5 min Amrap

Dumbbell Clean and Push Press (light weight)
TARGET SCORE
Target number of Reps
Set 1: 160 +
Set 1: 160 +
Set 1: 30+

Minimum number reps before scaling:

Set 1: 100
Set 1: 100
Set 1: 15
27min Time Cap

Accessory – Warm-up (No Measure)

4 sets
10 Seated Alternating Dumbbell Z-Press (each)
10 Bodyweight Row
30 second Hollow Rock Hold

Announcement

Happy Birthday Tyler Gunnels!!

General Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

4 rounds (each)
30-sec air runner or Run (Jog)
30-sec row (Moderate)
5 down dog/seal transitions

Warm-up – Warm-up (No Measure)

**2. Workout Prep**

1 set
30 sec. Run (workout pace)

– Partner rows (workout pace) while partner runs (each goes through)

Workout – Metcon (Time)

Teams of 2

5 sets each
P1 – 400m Run
P2 – Max Meter Row

INDIVIDUAL OPTION

5 sets
400m Run
500/425m Row
– Switch when partner finishes the run and continue alternating until both partners have completed 5 sets of Run and Row. Every 250m rowed is 5 seconds off your total time.-

– Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time)

Accessory – Warm-up (No Measure)

1 min pigeon pose (each side)
1 min seated QL stretch (each side)
1 min foot smash lacrosse ball (each side)

CrossFit Rx – CrossFit

General Warm-up

Warm-up (No Measure)

**1. Movement Prep/Activation and Increasing Heart Rate**

12 min AMRAP
1 min easy row
10 band pull aparts
5 Bench Press (empty bar – build across)
5 Deadbugs (each side)
5 Deadlifts (empty bar – build across)
5 Single Arm DB Thrusters (each side – lightweight – build across)

Warm-up – Warm-up (No Measure)

**2. Strength Prep**

– Use warm-up as building sets to weights (give more time if needed). Have athletes partner up to assist with spotting on Bench and remember they complete 3 Bench Press then, 3 deadlifts in the 2 minutes (1 set), and continue the pattern every 2 minutes for 5 sets total (10 minutes).

– Athletes should look to take 30-40secs of transition from bench to deadlift. Don’t race off the bench and rush right into the deadlift.

Strength

Bench Press (5×1)

@ 90% 1RM Bench Press

* Complete a set every 2 minutes, on the minute for 10 minutes *
• To be performed between Deadlift

Strength – Deadlift (5×1)

@ 90% 1RM Deadlift

* Complete a set every 2 minutes, on the minute for 10 minutes *
• To be performed between Bench Press

Warm-up – Warm-up (No Measure)

**3. Workout Prep**

2 sets
3 Dumbbell Thrusters (have athletes practice squat clean and go)
1 Rope Climb (half way) or 5 Ring Rows + 2 Strict Pull Ups

Workout

Metcon (Time)

For time:
30-20-10
Dumbbell Thrusters (50s/35s)
5-3-1
Rope Climbs

OR

30-20-10
Dumbbell Thrusters (50s/35s)
20-15-5
Strict Pull-ups
TARGET SCORE
Target time: 7-9 minutes
Time cap: 12 minutes

Accessory – Warm-up (No Measure)

1 min foam roll lats (each side)
1 min banded shoulder distraction (each side)
1 min twisted cross (each side)