Warmup
Time: 20
Hip Flexor Stretch+Glute SMR (8 min)
+
Review Turkish Get-up and Wall Squats
+
8 minutes:
Wall Squats 10 reps (Slow controlled)
Turkish Getup 2 e/s
Warmup
Time: 15
Lat SMR (5 min)
+
10 Scap Pull-ups 2s hold at top
10 DB Press e/s
x2
10 Press w/ barbell
+
Prior to Aerobic Power workout
10 Leg Swings (front to back)
10 Leg Swings (Side to Side)
12 Hang Power Snatch w/ Barbell
Warmup
Time: 20
Quad and Hamstring SMR (10 min)
+
10 Air Squats
10 Scap Push-ups
10 Box Push-ups; 1s pause at bottom
10 Ring Rows
x2
Warmup
Time: 25
Foot SMR (5 min)
+
5 Wall-squats 2012
10 Leg Swings (forward -back)
10 Leg Swings (side-side)
5 Broad Jumps
10 Box Push-ups
x3
Warmup
Time: 12
Upper Erector/Rhomboid SMR (8 min)
+
Poisonberry Ball (10 min)
*in this video they ARE bouncing intentionally so you can do this variation too. think of tennis- a row of boxes is the “net”. Each team is on either side, use a 10# WB to throw at opposing team- if opposing team catches it the game keeps going- throwing back and forth until someone misses- When someone misses the catch or if it hits the “net” that’s a point for your team and the opposing team gets a penalty movement. CATCH is- after you throw the ball you have to complete a burpee and key is to do it FAST before the other team throws at you. First to 3 points wins!
(https://www.youtube.com/watch?v=YghDHl2jwMI)
+
200m Jog
+
10 Russian Kbs
5 Pull-ups->8 Jumping Pull-ups
x2
Warmup
Time: 20
200m Run
+
1 min Squat Hold
+
15 Banded RDL
10 Air Squats 2s hold at bottom
10 Press e/s w/ light DB
x2
+
Review DB Thrusters ie: How to hold the dumbbells in order to stay balanced
Part 1
Time: 15
Primary: Plumbing - Secondary: Electricity
Squat Endurance
OI and below
20s on/10s off x16 alt. (8 min)
1: Air Squats
2: Back Step Lunges
OI-B:
3×8 Bulgarian Split Squats
B and above:
20 Rep Back Squats”
Weight should be added to the bulgarian split squats and 20 Rep squats as compared to last week. Members may test their squat endurance during this portion if previously untested OR if coach approves a level up attempt.
Part 1
Time: 15
Primary: Plumbing - Secondary: Electricity
Press Progression 3×8->3×5->3×3; 2 min rest
Last set AMRAP
Increase 5lbs over last week, keeping weight the same for each set. Last set is AMRAP – as soon as you cannot maintain sets across, or hit the same rep on AMRAP, drop to lower rep set.
Bring your journal and compare to last week! (NOTE: watch the video I did on this progression in the Legion Group)
EXAMPLE: Week 1: 105/8, 8, 10 – Week 2:110/8, 8, 9 – Week 3: 115/8, 8, 8 – Week 4: 120/5, 5, 7 – Week 5: 125/5, 5, 6 – Week 6: 130/5, 5, 4 – Week 7: 135/3, 3, 4″
Part 1
Time: 30
Primary: Plumbing - Secondary: Plumbing
4 rounds for time:
50 Airsquats->To a box
35 Abmat Sit-ups
20 Push-ups->To Box
10 Strict Pull-ups->10 Banded Pull-ups->20 Ring Rows
This will be pure plumbing. Athletes should focus on fighting through the burn for as long as possible, particularly on the Airsquats and Sit-ups. Push-ups/Pull-ups may get close to failure, but attempt to do in unbroken sets.
Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing
3 rounds of:
Run 200m
15 Russian Kbs 53/35->44/26->35/18
rest 1 min
4 rounds of:
10 Burpees->Bodybuilders->To Box
15 Box Jumps 24″/20->20/14->Step-ups
rest 1 min
5 rounds of:
30 Doubleunders-> 80 singles
250m Row or Cal Airbike (15/12)
Score is TOTAL time, including rests.
The limiter in this workout should be breathing. Push the pace on each separate portion so that heart rate is around 90%+. Movement should be smooth and continuous.
Part 1
Time: 15
Primary: Ventilation - Secondary: Plumbing
“Helen”
3 Rounds
400m Run
21 American Kbs 53/35->44/26->35/18->Russian
12 Pull-ups->21 Jumping Pull-ups->12 Jumping Pull-ups
The classic CrossFit benchmark. This workout should be very high pace and very uncomfortable. Breathing should be heavy and heart rate should be at or above 95%. Athletes should be really trying to push their limits on this one.
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing
In Partners For Time: (35min Cap)
300 DB Thrusters 50/35->35/20->25/15
*Every 3 minutes: 200m Run*
This workout is a you go/I go structure, until the team reaches a total of 300 Thrusters or 35 Minutes. Every 3 minutes bot partners go out on the 200m run and may not start back on the thrusters until both partners have finished the run. This will be a mix between Aerobic Endurance and Stamina, with the Stamina portion being either in the shoulders or legs depending on the athlete. Scale appropriately!
Part 2
Time: 25
Primary: Ventilation - Secondary: Plumbing
15 min AMRAP:
15 Thrusters 45/35->35/15->Air Squats
12 Box Jumps 24/20->20/14->Step-ups
9 Burpees ->Bodybuilders->To a Box
6 Pullups ->15 Jumping Pull-ups -> 15 Ring Rows
Breathing should be the limiter and movement should be consistent for all 15 minutes. Athletes should try to keep a 90%+ heart rate the entire time.
Part 2
Time: 30
Primary: Ventilation - Secondary: Plumbing
3 rounds for time:
400m run
10 Toes to Bar->20 knee raise
20 Abmat Sit-ups
500m Row
15 Power Snatch 75/55->55/35->American Kbs
30 Double-unders->90 Singles
Breathing and core/shoulder endurance should be the limiters in this workout. Athletes should keep in mind that the ab-mat sit-ups will allow them to catch their breath, so push the pace on the run. Ideally movements should be unbroken, but if sets are broken up rest should be short.
Part 2
Time: 10
Primary: Plumbing - Secondary: Ventilation
40s AMRAP
Thrusters 115/75->95/65->75/55 -> 55/35
Athletes should go all out on this one and unbroken for the 40s. Should feel similar to the 30s max airbike.
Part 2
Time: 15
Primary: Plumbing - Secondary: Plumbing
4 Rounds NFT
AMRAP unbroken strict knee to elbow->Knee Raises
50 Double-unders or 90s min DU practice
Chase the burn on the knee to elbow, sets are expected to decrease in reps each set. The 50 double-unders should be done in under 90s, after the 90s move back to the strict knee to elbow.
Warmup
Time: 20
Hip Flexor Stretch+Glute SMR (8 min)
+
Review Turkish Get-up and Wall Squats
+
8 minutes:
Wall Squats 10 reps (Slow controlled)
Turkish Getup 2 e/s
Part 1
Time: 15
Primary: Plumbing - Secondary: Electricity
Squat Endurance
OI and below
20s on/10s off x16 alt. (8 min)
1: Air Squats
2: Back Step Lunges
OI-B:
3×8 Bulgarian Split Squats
B and above:
20 Rep Back Squats”
Weight should be added to the bulgarian split squats and 20 Rep squats as compared to last week. Members may test their squat endurance during this portion if previously untested OR if coach approves a level up attempt.
Part 2
Time: 25
Primary: Ventilation - Secondary: Plumbing
15 min AMRAP:
15 Thrusters 45/35->35/15->Air Squats
12 Box Jumps 24/20->20/14->Step-ups
9 Burpees ->Bodybuilders->To a Box
6 Pullups ->15 Jumping Pull-ups -> 15 Ring Rows
Breathing should be the limiter and movement should be consistent for all 15 minutes. Athletes should try to keep a 90%+ heart rate the entire time.
Warmup
Time: 15
Lat SMR (5 min)
+
10 Scap Pull-ups 2s hold at top
10 DB Press e/s
x2
10 Press w/ barbell
+
Prior to Aerobic Power workout
10 Leg Swings (front to back)
10 Leg Swings (Side to Side)
12 Hang Power Snatch w/ Barbell
Part 1
Time: 15
Primary: Plumbing - Secondary: Electricity
Press Progression 3×8->3×5->3×3; 2 min rest
Last set AMRAP
Increase 5lbs over last week, keeping weight the same for each set. Last set is AMRAP – as soon as you cannot maintain sets across, or hit the same rep on AMRAP, drop to lower rep set.
Bring your journal and compare to last week! (NOTE: watch the video I did on this progression in the Legion Group)
EXAMPLE: Week 1: 105/8, 8, 10 – Week 2:110/8, 8, 9 – Week 3: 115/8, 8, 8 – Week 4: 120/5, 5, 7 – Week 5: 125/5, 5, 6 – Week 6: 130/5, 5, 4 – Week 7: 135/3, 3, 4″
Part 2
Time: 30
Primary: Ventilation - Secondary: Plumbing
3 rounds for time:
400m run
10 Toes to Bar->20 knee raise
20 Abmat Sit-ups
500m Row
15 Power Snatch 75/55->55/35->American Kbs
30 Double-unders->90 Singles
Breathing and core/shoulder endurance should be the limiters in this workout. Athletes should keep in mind that the ab-mat sit-ups will allow them to catch their breath, so push the pace on the run. Ideally movements should be unbroken, but if sets are broken up rest should be short.
Warmup
Time: 20
Quad and Hamstring SMR (10 min)
+
10 Air Squats
10 Scap Push-ups
10 Box Push-ups; 1s pause at bottom
10 Ring Rows
x2
Part 1
Time: 30
Primary: Plumbing - Secondary: Plumbing
4 rounds for time:
50 Airsquats->To a box
35 Abmat Sit-ups
20 Push-ups->To Box
10 Strict Pull-ups->10 Banded Pull-ups->20 Ring Rows
This will be pure plumbing. Athletes should focus on fighting through the burn for as long as possible, particularly on the Airsquats and Sit-ups. Push-ups/Pull-ups may get close to failure, but attempt to do in unbroken sets.
Part 2
Time: 10
Primary: Plumbing - Secondary: Ventilation
40s AMRAP
Thrusters 115/75->95/65->75/55 -> 55/35
Athletes should go all out on this one and unbroken for the 40s. Should feel similar to the 30s max airbike.
Warmup
Time: 25
Foot SMR (5 min)
+
5 Wall-squats 2012
10 Leg Swings (forward -back)
10 Leg Swings (side-side)
5 Broad Jumps
10 Box Push-ups
x3
Part 1
Time: 35
Primary: Ventilation - Secondary: Plumbing
3 rounds of:
Run 200m
15 Russian Kbs 53/35->44/26->35/18
rest 1 min
4 rounds of:
10 Burpees->Bodybuilders->To Box
15 Box Jumps 24″/20->20/14->Step-ups
rest 1 min
5 rounds of:
30 Doubleunders-> 80 singles
250m Row or Cal Airbike (15/12)
Score is TOTAL time, including rests.
The limiter in this workout should be breathing. Push the pace on each separate portion so that heart rate is around 90%+. Movement should be smooth and continuous.
Warmup
Time: 12
Upper Erector/Rhomboid SMR (8 min)
+
Poisonberry Ball (10 min)
*in this video they ARE bouncing intentionally so you can do this variation too. think of tennis- a row of boxes is the “net”. Each team is on either side, use a 10# WB to throw at opposing team- if opposing team catches it the game keeps going- throwing back and forth until someone misses- When someone misses the catch or if it hits the “net” that’s a point for your team and the opposing team gets a penalty movement. CATCH is- after you throw the ball you have to complete a burpee and key is to do it FAST before the other team throws at you. First to 3 points wins!
(https://www.youtube.com/watch?v=YghDHl2jwMI)
+
200m Jog
+
10 Russian Kbs
5 Pull-ups->8 Jumping Pull-ups
x2
Part 1
Time: 15
Primary: Ventilation - Secondary: Plumbing
“Helen”
3 Rounds
400m Run
21 American Kbs 53/35->44/26->35/18->Russian
12 Pull-ups->21 Jumping Pull-ups->12 Jumping Pull-ups
The classic CrossFit benchmark. This workout should be very high pace and very uncomfortable. Breathing should be heavy and heart rate should be at or above 95%. Athletes should be really trying to push their limits on this one.
Part 2
Time: 15
Primary: Plumbing - Secondary: Plumbing
4 Rounds NFT
AMRAP unbroken strict knee to elbow->Knee Raises
50 Double-unders or 90s min DU practice
Chase the burn on the knee to elbow, sets are expected to decrease in reps each set. The 50 double-unders should be done in under 90s, after the 90s move back to the strict knee to elbow.
Warmup
Time: 20
200m Run
+
1 min Squat Hold
+
15 Banded RDL
10 Air Squats 2s hold at bottom
10 Press e/s w/ light DB
x2
+
Review DB Thrusters ie: How to hold the dumbbells in order to stay balanced
Part 1
Time: 40
Primary: Ventilation - Secondary: Plumbing
In Partners For Time: (35min Cap)
300 DB Thrusters 50/35->35/20->25/15
*Every 3 minutes: 200m Run*
This workout is a you go/I go structure, until the team reaches a total of 300 Thrusters or 35 Minutes. Every 3 minutes bot partners go out on the 200m run and may not start back on the thrusters until both partners have finished the run. This will be a mix between Aerobic Endurance and Stamina, with the Stamina portion being either in the shoulders or legs depending on the athlete. Scale appropriately!