Find your fittest self
Strength
Back Squat 3×5 ~ 80% of 1RM
If you’re new to this movement increase in small increments to a moderately heavy weight.
WOD
AMRAP in 15 Minutes of
10 Deadlift 155/105lbs
12 Push-Ups
15 Lateral Bar Hops
Off Ramp WOD
Work the same movements today but focus on your setup before every deadlift. Set your back maintain your posture for every lift.
Skill
Use 10 minutes to attempt a new PR at an unbroken Double-Under Pyramid
Increase each step of your last pyramid by 1-10 reps. Ex 5-10-15-10-5
WOD
AMRAP 12 Minutes
3 Power Clean 185/135lbs
9 Toes To Bar
Off Ramp WOD
AMRAP 12 Minutes
9 Light Power Clean or Hang Power Clean
9 Knees To Elbows
Your power clean weight should be light enough that you can move easily through all of the reps without sacrificing form. Try using rings for Knees To Elbows. The rings should give you a little room for error as you work on the kipping motion.
Strength
Split Jerk 3×1 @ 80%: Work up to 80% of your 1RM and complete 3 Singles. Attempt a 1RM if you have time.
If you are new to weightlifting work up to a moderately heavy weight completing at least 3 lifts at each increment.
WOD
3 Rounds for Time
20 Kettlebell Swing 24/16kg
20 Wall Ball 20/14lbs
400M Run
Off Ramp WOD
3 Rounds for Time
20 Kettlebell Swing
20 Air Squats (To Target)
400M Run
Strength
Deadlift 3×5 ~ 80% of 1RM
If you are new to deadlifting work up in sets of 5 to a moderately heavy weight.
WOD
For Time:
21-15-9-15-21
Handstand Push-Up
Box Jump 24/20″
Off Ramp
21-15-9-15-21
Push-Up
Box Jump
WOD
1000M Row
then
7 Rounds of
7 CTB Pull-Ups
14 Weighted Lunge Steps 40/30lbs*
* Use two dumbbells or kettlebells hanging from sides.
Off Ramp WOD
1000M Row
then
7 Rounds of
7 Pull-Ups
14 Bodyweight Lunges
Skill
EMOM for 10 Minutes
Sprint 50M
WOD
10-20-30-40-50 Goblet Squat 32/24kg
5-10-15-20-25 Burpees
200M Run between Rounds
Strength
Front Squat 3×5
WOD
CrossFit Open WOD 11.1
AMRAP 10 Minutes
30 Double-Unders
15 Power Snatch 75/55lbs
Off Ramp WOD
AMRAP 10 Minutes
10 Double-Unders or 30 Single-Unders
10 Power Snatch
Strength
3 x through each
1 Minute Handstand Hold
1 Minute Plank Hold
1 Minute L-Sit
WOD
AMRAP 15 Minutes
20 Wallball 20/14lbs
15 Burpees
10 Deadlift 225/155lbs
Off Ramp WOD
AMRAP 15 Minutes
20 Squats (to target)
15 Burpees
10 Deadlift
Strength
EMOM for 16 Minutes
Odd 3xOverhead Squats ~ 50% of 1RM Squat Snatch
Even Max Sustainable set of Dips
WOD
21-15-9
Power Cleans 135/95lbs
Push Press 135/95lbs
Off Ramp WOD
3 Rounds for time
10 Power Cleans
10 Push Press
Strength
1 RM Squat Clean
If you are new to the olympic lifts work the Power Clean + Front Squat complex until you can ride the bar down into a full squat. Start light and work up in small increments to a moderately heavy load.
WOD
Tabata Burpees
Tabata Sit-Ups
Tabata Wall Ball
Tabata T2B
Rest 1 minute between stations.
Off Ramp WOD
Work the same movements! Scale the wall balls by weight and and perfrom Knees-to-Elbows or knee ups if you don’t have T2B.