Find your fittest self
Skill
E2MOM 14 Minutes
3 Squat Snatch
Work up to a moderately heavy weight and then perform 3 lifts every 2 minutes. Target around 60-70% of your 1RM but use a manageable weight that lets you perform good reps with a full depth squat for every rep. If you are not sure start light and add weight as you go.
WOD
For time
21-15-9
Burpee
Toes-To-Bar
Off Ramp WOD
For Time
21-15-9
Burpee
Knee-T0-Elbows
Strength
Deadlift
8-5-5-3-3-2-2-2
Work up to a heavy double for the day or 2RM if you get there. Start light and add weight only if you are able to achieve perfect form at each weight increase. Keep your back locked throughout the movement.
WOD
“Helen”
Three rounds for time
400M Run
21 Kettlebell Swings 24/16kg
12 Pull-ups
Off Ramp WOD
This is a classic CrossFit benchmark workout! Be sure to record your scaling choices and your results. You never forget your first time!
Skill
3 x through each rest as needed
1 Minute Handstand Hold
1 Minute Plank Hold
15 Second L-Sit
WOD
3 Rounds of 1 Minute on each station. Your score is your total reps completed.
Overhead Walking lunge steps 40/30lbs
Box Jump 24/20″
Push-Ups
Alternating Dumbbell Snatch 40/30lbs
Row For Calories
REST
Off Ramp WOD
The key to this workout is going to be pacing! Work for part of each minute without redlining early and give your self time to recover during the transitions.
[creativ_alertbox icon=”” colour=”red” custom_colour=””]Remember the 5:30PM class is dedicated Olympic Weightlifting! WOD classes are at 4:45PM and 6:30PM![/creativ_alertbox]
Strength
Overhead Squat
3-3-3-3-3-3-3
Increase load during each set and work up to a heavy weight. If you are having difficulty with the movement work on the mechanics with PVC and unloaded barbell. Make sure your shoulders are externally rotated and your torso is as upright as possible.
WOD
AMRAP in 10 Minutes
5 Right Arm Kettlebell Squat Clean Thruster 24/16kg
5 Left Arm Kettlebell Squat Clean Thruster 24/16kg
30 Double Unders
Off Ramp WOD
5 Right Arm Kettlebell Squat Clean Thruster
5 Left Arm Kettlebell Squat Clean Thruster
10 Double Unders or 90 Single Unders
Strength
EMOM FOR 10 Minutes
Max Set of Strict Pull-Ups
Max Set of Strict Push-Ups
If you are on the bands use a band that gets you into the 3-5 range for a max set and go all out each round! Do the strictest push up you are able to do.
WOD
For time
20 Power Cleans 135/95lbs
400M Run
10 Power Cleans 135/95lbs
400M Run
20 Power Cleans 135/95lbs
Off Ramp WOD
For time
15 Power Cleans
400M Run
10 Power Cleans
400M Run
5 Power Cleans
WOD
Row 2K
Then
10 Rounds
15 Sit-Ups
15 Kettlebell Swings 24/16kg
Off Ramp WOD
Scale this workout by the weight of your kettlebell and total volume during the second part.
Row 2K
Then
5 Rounds
15 Sit-Ups
15 Kettlebell Swings
WOD
AMRAP in 20 Minutes
5 CTB Pull-Ups
10 Burpee
15 Wall Ball Shots 20/14lbs 10/9′
Off Ramp WOD
3-5 Rounds For Time
5 Pull-Ups
10 Burpee
15 Wall Ball Shots
20 Minute Time Cap
Skill
AMRAP in 10 Minutes
5-10-15-20-25-30 … of
Unbroken Double Unders.
Start with a set of 5 and add 5 every round. The rope must stop moving between rounds. The highest round you complete is your score.
If you are new to double unders start with 1 and increase by 1 every round. 1-2-3 …
WOD
AMRAP in 8 Minutes
5 Squat Cleans 135/95lbs
10 Jerks 135/95lbs
Off Ramp WOD
AMRAP in 8 Minutes
5 Front Squats
10 Jerks
Be sure to choose a weight light enough to do your first 10 Jerks unbroken!
Skill
3 x Through Each
Max Effort Support Hold on the rings.
15 Second Hollow Rocks
15 Second Superman Hold
If you are new to the rings use a partner to apply some outside pressure so your arms stay in close and the rings don’t flail out.
WOD
5 Rounds for Time
9 Deadlift 225/155lbs
12 Push-Ups
15 Box Jump 24/20″
Off Ramp WOD
3-5 Rounds for Time
9 Deadlift
12 Push-Ups
15 Box Jump
Remember to set your back and maintain posture for every deadlift that you do. If your form starts to falter you’ve gone too heavy!
Strength
Back Squat 3×5 ~ 70-75%
Work up to around 70-75% of your max and perform 3 sets of 5 at that weight. Attempt to increase by a few pounds from that last time you did this. If you are new to this movement work up in sets of 5 to a moderately challenging weight. Focus on keeping your knees tracking over your feet while keeping your torso upright and pushing back on the bar.
WOD
AMRAP in 12 Minutes
2-4-6-8-10-12 …
Alternating Kettlebell Clean & Jerk 24/16kg
Goblet Style Weighted Lunge Step 24/16kg
Burpee Jump To Plate
Off Ramp WOD
AMRAP in 12 Minutes
2-4-6-8-10-12 …
Alternating Kettlebell Clean & Jerk 24/16kg
Bodyweight Lunges
Burpee Jump To Plate