3 Rounds of:
20 Jumping Jacks
15 Broad Jumps
10 Lunges
5 Pushups
How to Series:
Snatches
AMRAP 12:
10 Power Snatches
10 V-Ups
10 Reverse Lunges
100 Meter Run
Red Light/Green Light
1 Minute Row *Easy pace
10 Situps
1 Minute Ski *Easy Pace
50 Single Unders
1 Minute Row *Moderate Pace
10 Pushups
1 Minute Ski *Moderate Pace
50 Single Unders
1 Minute Row *Hard Pace
10 Pullups
1 Minute Ski *Hard Pace
50 Single Unders
5 rounds
1 minute Max Calorie Row
1 minute Max Single-Arm DB Hang Clean & Jerk (50/35)
1 minute Max Calorie Ski
1 minute Max Double-Unders
-1 minute Rest-
TARGET SCORE
Target Reps each set: 130+
STIMULUS
This is a big aerobic piece! Learn about pacing and how much you can push as you get into later rounds.
WORKOUT STRATEGY & FLOW
Calorie Row: Aim for 1100/900+ calorie/hour.
Stay aggressive!
DB Hang Clean & Jerk: Try to hang on throughout the entire minute if possible!
Calorie ski: Aim for 1000/800+ calorie/hour. Stay aggressive!
Double Unders: Try to hang on for the entire minute if you can.
3 Rounds:
5 Turkish Get Ups R/L
10 Curtsy KB in front Rack R/L
10 Ring Row
2 Rounds:
1:00 Airbike
15 Banded Lateral Side Step (Each Way)
15 Banded Monster Walk (Forward/Backward)
10 Banded Air Squats
5 Inchworms
Heavy Push Press in 10 minutes
– Not a Max but a good heavy single for the day. keep it looking good for all the sets.
– Use 5-8 sets to reach heavy single
– Rest 1-2 minutes between sets
Example sets:
5@50%
3@70%
1@75%
1@80%
1@85%
1 Jerk dip Pause (3 sec hold) + 2 Push Jerks x 5
– Work up in weight but not to a max. Just a comfortable heavy lift for the day.
– On the pause make sure to pull into the dip vertically giving a slight bend of the hips , knees, and ankles with elbows staying pointed forwarded.
– rest 1-2 minutes between sets
Complete For Time:
21-15-9
Deadlift (225/155)
Burpee Pull Up
Run 200 M.
Then…
2 Rounds of:
10 Air Squats
10 Burpees
10 PVC Passthroughs
How To:
Sumo Deadlift High Pulls
Pushups
EMOM 12:
1-Pushups
2-Sumo Deadlift High Pulls
3-Shuttle Runs
4-Box Stepups
3:00 Easy Ski
Then…
2 Rounds Of:
10/10 Upright Rows (R/L)
10 Inchworms
10/10 Suitcase Deadlifts (R/L)
10 min EMOM
3 Squat Snatch – Building to Snatch Weight for MetCon
*Try to complete unbroken reps as long as possible.
*Build to a weight you feel comfortable with for the MetCon today!
Complete For Time:
21-15-9
Squat Snatch (135/95)
Burpees over the Bar
3:00 easy bike
1:00 quad smash R/L
2:00 Couch Stretch R/L
Crossover Symmetry Activation
Then…
2 Rounds Of:
1:30 Air Bike
20 Banded Good Mornings
20 Deadbugs
:30 Static Bar Hang
Complete 3 rounds for Time of:
20/15 Calorie AirBike
20 Dumbbell Snatch (50/35)
20 Toes to bar
TARGET SCORE
Target Time: Sub 12 Minutes
STIMULUS
This is working through some classic CrossFit triplet with grip capacity and high rep pulling.
WORKOUT STRATEGY & FLOW
Airbike: Aim for 350+/300+ watts to get the calories done quickly. Stay moving!
Dumbbell Snatch: Work to get done in 2-3 sets or less. Use that big hip drive opening up each rep
Toes to bar: go for sets of 5+ and settle into your groove in round 2. Sell out for round 3!
SCALING
The Scaling aim is to keep bigger set of toes to bar and snatches relative to you. Stay moving!
3 sets
1 Minute Front Rack Hold
20 Shrimp Squat R/L
30 hip extensions
Crossover Symmetry Activation
Then…
3:00 Assault Bike
10 Banded Lateral Side Steps
(Each Way)
10 Banded Monster Walks
10 Banded Air Squats
10 Pushups
10 DB Strict Press (Each Arm)
Complete 4 RFT of:
289 M. Run
50 Squats
40 Push Press (45/35)
30 Box Jumps (24/20)
20 Pushups
10 OH Lunges (45/25)
5 Burpees
Crossover Symmetry Activation
-Then-
3:00 Easy Row
20 Dumbbell Cuban Press
15 Dumbbell Split Stance RDL (Each Side)
10 Russian Baby Makers
5 Strict Pull Ups
*Take 10-12 minutes to complete 5 Sets of 3 Touch N Go Power Snatches.
*Build in weight across all 5 sets to a challenging set of 3.
*After the modified Burgener warmup, complete 2 warmup sets before getting into your 5 working sets.
*You should start your working sets around 70% or 1-RM and build to around 85% by set 5.
Complete 5 Rounds for Time of:
20 Wallballs (20/14)
20/15 Calorie Row
*Go for big sets on the wallballs…unbroken if you can 😉
*On the row, start quickly (10 seconds or so) then look to settle in during the middle and relax the last 3-4 pulls to give your legs a couple of seconds to recover before wallballs.
*Target Time: 12 Minutes
3:00 easy bike
1:30 quad smash R/L
2:00 V Sit Stretch
On a 10 Minute Clock:
1:00 Machine
10 Banded Lateral Side Step (Each Way)
10 Banded Air Squats
10 PVC Pass Throughs
10 Upright Rows
Complete for Max
AMRAP 10:00
300 Meter Run
20/15 Calorie Bike
10 Pushups
-Rest 4:00-
AMRAP 8:00
40 Double Unders
20 Reverse Lunges
-Rest 2:00-
AMRAP 6:00
20/15 Calorie Ski
10 Toes-to-Bar
3 Sets
10 Alternating Dumbbell Bench Press R/L (moderate)
10 Hammer Curl R/L (moderate)
10 Deficit Push Up 6″/4″
Banded Hip Distraction
Banded Shoulder Distraction
-Then-
2 Rounds:
200 M. Run
20 Plate Hops
10 Pushups
5 Inchworms
3 sets
7:00 AMRAP
3-6-9-12. . .
Hang Power Clean (135/95)
Burpee to bar (approx. 6″ above max reach)
Box Jump Over 24″/20″
-Rest 3:00 between sets-
TARGET SCORE
Target number of reps each set: 75+
STIMULUS
Ascending ladder with grip intensive Oly lifting.
We want nonstop movement with unbroken or close to on sets and fast transitions between movements.
WORKOUT STRATEGY & FLOW
Hang Cleans should be done unbroken through first two rounds. If Hang Cleans are a challenge then look to break sets up early to maintain consistent movement throughout sets.
Burpee to Bar should be non-stop with bar height set 6 inches above max reach.
Be explosive on box jump overs and try to keep moving steady through the reps…Breathe when you land and take a second to reload.
4 sets:
10 Shrimp Squat (Each Leg)
10 Bird Dog (Each Side)
1:00 Hollow Rock Hold
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