2 Sets:
20/16 Calorie Row (easy to moderate)
5 spiderman lunge stretch (each side)
5 burpees
With A Partner, Alternating Movements, Complete the Following:
AMRAP 12:
12 AbMat/GHD Situps
9 DB Push Press (50/35)
6 Deadlifts (225/155)
-Rest 3:00-
AMRAP 12:
6 DB Box Stepovers (24/20) (50/35)
9 Pullups
12 DB Snatches (50/35)
2 Sets:
1:00 Jog
10 PVC Pass Through
10 PVC Overhead Squat
10 PVC Push Press
5 Pushup to Downward Dog
4 Push Jerk @ 6.5/10 RPE
4 Push Jerk @ 7/10 RPE
2 Push Jerk @ 8/10 RPE
2 Push Jerk @ 8.5/10 RPE
2 Push Jerk @ 9/10 RPE
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
1-2 Sets:
1:00 Ski or Jog
25 Single Under
15 Banded Good Morning
10 Muscle Cleans
5 Strict Press
Perform as a complex, but does not need to be touch and go.
*We are making these 3 separate deadlifts today, different than the snatches yesterday. Do not have to be touch and go!
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 7/10 RPE
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk @ 8/10 RPE
Complete AMRAP 15:
400/350 Meter Ski
40 Double Unders
10 Sandbag Cleans (100/50)
20/15 Calorie Assault Bike
40 Double Unders
10 Sandbag Cleans (100/50)
Rx+:
AMRAP 15 Minutes
500/400 Meter Ski
50 Double Unders
10 Sandbag Cleans (150/100)
25/20 Calorie Assault Bike
50 Double Unders
10 Sandbag Cleans (150/100)
*Sandbag Cleans are TO the Shoulder, not over.
2 Sets:
1:00 Cardio
5 Inchworms
Then…
Burgener Warm up Snatch
(5 reps at each position)
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”
3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 6/10 RPE
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 6/10 RPE
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 7/10 RPE
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 7/10 RPE
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch @ 7.5/10 RPE
Complete For Time:
40-30-20-10
Push Ups
Calorie Row
Rx+:
Complete For Time:
50-40-30-20-10
Push Ups
Calorie Row
2 Sets:
1:00 Jog
10 Plate Hops
8 Pushup to Downward Dog
6 Lunge W/Twist per Side
4 Prisoner Kang Squats
12 Minute EMOM (Every Minute on the Minute)
3 Sets:
Minute 1: 12 Burpee to 6’ target
Minute 2: 10 Air Squats + 50’ Walking Lunge
MInute 3: 200m Run
Minute 4: 12 Box Jumps (30/24)
Complete all 5 Sets @ 75% of your 1-RM
2 Sets:
200m Ski (Or Row)
5 Inchworms
10 Banded Straight Arm Lat Pulldowns
10 Hanging Scap Retractions
5 Kip to Swings
Metcon (AMRAP – Rounds and Reps)
In a team of 3, complete the following in 30 minutes:
Max Distance on the AirRunner (Switch every 400 M. and stay in the same order)
Max Rounds of:
50 Double-Unders
40 Box Jumps (24/20)
30 Toes-to-Ring
20 Double DB Clean & Jerks (50/35)
10 Strict Pullups
*One person working on the chipper at a time
1:00 Couch Stretch/Side
1:00 Banded Hip Distraction
then…
2 Sets:
10 Single Arm Press R/L (Light-Moderate) (each side)
5 Russian baby makers
10 Scorpions
TARGET SCORE:
Target Time: Sub 9 Minutes
Time Cap: 12 minutes
STIMULUS and GOALS
How to Pace:
Each station should be approached with a “hang on’ type effort. Don’t sprint off the start, instead try to hold a consistent moderate-fast pace that allows for continual effort. Try to build momentum as you go.
How it should Feel:
CARDIO! No reason to stop, push hard and hang on!
Complete For time:
50/40 Calorie Ski
50/40 Calorie Bike
50/40 Calorie Row
Push Press + Push Jerk
3 Push Press + 3 Push Jerk + 3 Jerk @ 6/10 RPE
1 Push Press + 2 Push Jerk + 2 Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 7/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 8/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 8.5/10 RPE
3 Sets (Not For Time)
:30 Single KB Hollow Hold
2 Rounds:
10/7 Calorie Ski
10 Walking Lunges
10 Scorpions
Complete AMRAP 16:
*Alternate full movements with a partner!
10 Alternating DB Snatches
10 AbMat Situps
200/150 Meter Ski
10 Hand-Release Pushups
10 KB Deadlifts
2 Sets:
1:00 Run
10 Suitcase Deadlifts
10 KB Swings
5 Pushup to Downward Dog
Clean Pull + Power Clean + Clean + Jerk @ 6.5
Clean Pull + Power Clean + Clean + Jerk @ 7
Clean Pull + Power Clean + Clean + Jerk @ 7.5
Clean Pull + Power Clean + Clean + Jerk @ 8
Clean Pull + Power Clean + Clean + Jerk @ 8.5
Clean Pull + Power Clean + Clean + Jerk @ 9
Clean Pull + Power Clean + Clean + Jerk @ 9
Max rounds in 3 minutes of:
3 Power Cleans, 135/95
6 Push-Ups
9 Squats
Rest 1-minute
Repeat for a total of 5 cycles
*Do NOT pick up where you leave off each cycle. Start from the beginning each time.
*Do NOT pick up where you left off each time.
**Each of the 3 minute AMRAPs starts from the beginning.
5:00 Clock:
15 Jumping Jacks
10 Good Mornings
5 Prisoner Kang Squats
Complete 3 Sets for Max Reps:
AMRAP 3:00:
5 Power Cleans
1 Wall Walk
-Rest 1:00 b/t sets-
3 Sets:
10 Tempo DB Bench (2 sec down/ fast up)
10 Tempo DB Bent Row (2 sec down/ fast up)
crossfitnorthcloud.com