Find your fittest self
Strength
8×3 Weighted Pull-Ups
Try to add a few pounds from last time. If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups.
WOD
5 Rounds for time
20 Wall Ball Shots 20/14lbs
10 Toes-To-Bar
200M Run
Off Ramp WOD
3-5 Rounds for time
15 Wall Ball Shots
10 Knees-To-Elbows, Knee Tucks or Sit-Ups
200M Run
Skill
3 x through each
1 Minute Handstand Hold
1 Minute Plank Hold
1 Minute L-Sit
Rest as needed between movements.
WOD
AMRAP in 10 Minutes
21 Kettlebell Swings 24/16kg
15 Burpee
Off Ramp WOD
Scale this one by load and the height of your swing. Swing the kettlebell overhead only if you can maintain your posture while doing it.
Strength
1RM Front Squat
If you are new to the barbell movements work up in small increments to a moderately heavy weight. Perform 2-3 reps at each weight and focus on your form.
WOD
EMOM for 8 Minutes
Odd Thrusters 105/75lbs
Even Chest-To-Bar Pull-Ups
Your score is your total number of reps combined.
Off Ramp WOD
EMOM for 8 Minutes
Odd Dumbbell Thrusters
Even Pull-Ups
If you are having difficulty with the mechanics of the front squat try using a light pair of dumbbells. Centering the dumbbells over your shoulders should help you keep your torso upright and keep your elbows up.
Strength
Split Jerk 3 @ 80-85% then 1RM.
Work up to around 80-85% and make 3 lifts at that weight. Continue working up to a 1RM attempt if time allows. New lifters should start light, increase in small increments and make several attempts at each weight. Work up to a moderately heavy weight.
WOD
“CrossFit Open 11.2”
AMRAP in 15 Minutes of
9 Deadlifts 155/100lbs
12 Hand Release Push-ups
15 Box jumps 24/20″
Off Ramp WOD
Scale each movement individually but try to retain the original stimulus. Deadlifts should be light and fast with perfect form, Push-ups should be chest to floor with full arm extension at the top. Scale the box height rather than going to step ups if possible.
WOD
21-15-9 rep rounds of
Clean & Jerk 135/95lbs
Burpee
Toes-To-Bar
Off Ramp WOD
Scale your Clean and Jerk by load. Work at a weight that allows you to power clean + power jerk the weight if possible If you are still learning toes-to-bar scale them by working on kipping knees to elbows or some kind of sit-up.
WOD
10 Pull-Ups
10 Box Jump 24/20″
10 Kettlebell Snatch 24/16kg
200M Run
20 Pull-Ups
20 Box Jump 24/20″
20 Kettlebell Snatch 24/16kg
400M Run
30 Pull-Ups
30 Box Jump 24/20″
30 Kettlebell Snatch 24/16kg
800M Run
(If 60 Pull-Ups sounds like too much, scale down by cutting the Pull-Up set in half for each round)
Off Ramp WOD
3 Rounds of
10 Pull-Ups
10 Box Jump
10 Kettlebell Snatch
400M Run
Strength
3×2 Push Press. Work up to to a 1RM following your work sets if you have time and are able. New lifters follow the usual protocol, start with and empty bar and move up in small increments. Perform 2-3 reps at each weight.
WOD
40-30-20-10
Wall Ball Shots 20/14lbs
Sit-Ups
Off Ramp WOD
5 Rounds of
15 Wall Ball Shots
15 Sit-Ups
Strength
E2MOM For 16 Minutes
3 Power Snatch
If you’ve seen this one before try to add a few pounds from last time if it went well. Start with about 60-65% of your 1RM if you are not sure where to start. New lifters should start light and work on technique. Move up when your mechanics are sound.
WOD
21-15-9-9-15-21 of
Kettlebell Swings 32/24kg
30 Double Unders after each round.
Off Ramp WOD
21-15-9-9-15-21 of
Kettlebell Swings
5 Double Unders or 60 Single Unders after each round
Work on double unders if you can! They are difficult but you just can’t get the same conditioning effect out of single unders.
EMOM for 10 Minutes
Odd: Max set of sustainable Strict Pull-Ups
Even: Max set of sustainable Strict Push-Ups
Work on a number that you can maintain through 5 rounds of each. Keep the number as high as you can without bombing out. Work using as little help as possible (band, kip or otherwise). We’ve done a longer version of this in the past. Go for higher numbers this time if you’ve seen it before.
WOD
3 Rounds for time
400M Run
10 Squat Cleans 135/95lbs
10 Push Press 135/95lbs
Off Ramp WOD
3 Rounds for time
400M Run
10 Air Squats or Goblet Squats
10 Push Press
If you’ve mastered the bodyweight and/or weighted squat move on to squat cleans. Start with a power clean and work on riding the bar down into a full depth squat.
Strength
Deadlift 3×3 ~ 85%
If you have seen this workout before try to add a few pounds from last time. If you are new to powerlifting , start with a light weight and work up to a moderately heavy load. Increase the load only if your mechanics are sound.
WOD
AMRAP in 8 Minutes of
10 Overhead Walking Lunge Steps 45/25lbs
10 Burpee Jump to Plate 45/25lbs
Off Ramp WOD
AMRAP in 8 Minutes of
10 Overhead Walking Lunges
10 Burpees