Thursday
Five sets for max reps of:
60 seconds of Double-Unders
60 seconds of Kettlebell Swings
60 seconds of V-Ups
60 seconds of Push-Presses
Rest 60 seconds
Boom Lite
Same as above.
Friday
Every 2 minutes, for 32 minutes (4 sets) for max reps of:
Station 1 – 20/15 Calories of Rowing + Max Reps Alternating Pistols/Cossach Squats
Station 2 – 10 Burpee Box Jumps
Station 3 – 50 Double-Unders + Max Reps Toes to Bar/V-Ups
Station 4 – 15 Strict Pull-Ups
Boom Lite
Same as above. Modify as needed.
Saturday
In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run
30 Wall Ball Shots (20/14 lbs)
20 Dumbbell Box Step-Overs (50/35 lbs – 24″/20″)
(Partner A runs 400 meters; Partner B performs 30 Wall Ball Shots; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)
Tuesday
Warm-Up.
Review: Rowing Tips for Improved Efficiency
Posterior Chain Mobility Drill x 10 reps per leg per position
Followed by…
Face Pulls x 10-15 reps
Lunge Matrix x 5 steps per leg (forward, lateral, reverse, bowler)
Kettlebell Windmills x 10 reps per side
Then…
Every 2 minutes, for 30 minutes (5 sets):
Station 1 – 400/300 Meters of Rowing
Station 2 – 60-Foot Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)
Station 3 – 200 Meter Run
Boom Lite
Same as above.
Saturday
A.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
14 Calories of Rowing
7 Thrusters (155/105 lbs)
7 Strict Pull-Ups
Rest until the running clock reaches 20:00, and then…
B.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Calories of Rowing
9 Burpee Box Jump-Overs (24″/20″)
9 Push Press (155/105 lbs)
Saturday
In teams of two, alternating each movement, complete ten rounds for time of:
400 Meter Run/Row
40 Air Squats
10 Burpee Box Step-Overs (20″/18″)
(Partner A runs/rows 400 meters; Partner B performs 40 Air Squats; Partner A performs 10 Burpee Box Step-Overs; Partner B runs/rows 400 meters; etc…)
Saturday
In teams of two, complete as many rounds as possible in 30 minutes of:
“Dissecting Kelly”
400 Meter Row
30 Box Jumps (24″/20″)
30 Wall Ball Shots (20/14 lbs)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will row 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will row 400 meters – and so on for 30 minutes.
Friday
In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:
12 Calories of Rowing
12 Kettlebell Swings
12 Goblet Squats
12 Push-Ups
Thursday
Five rounds for time of:
400 Meter Row
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″ – step-down from top)
10 Dumbbell Renegade Rows (55/35 lbs)
(Push-Up, Row Left, Push-Up, Row Right = 1 rep)
*NOTE – Tomorrow we will be re-testing “CrossFit Games Open Event 18.1”. If you plan to re-test that workout and compare your score, please either treat today as a full recovery day or reduce today’s workout from 5 rounds to 3 rounds.
Boom Lite
Same as above. Modify as needed.
Saturday
A.
Complete as many rounds and reps as possible in 5 minutes of:
15 Box Jumps (24″/20″)
15 Push Presses (95/65 lbs)
Rest 2 minutes, and when the running clock reaches 7:00…
B.
Complete as many rounds and reps as possible in 5 minutes of:
5 Devil’s Presses (50/35 lb DBs)
15 Air Squats
Rest 2 minutes, and when the running clock reaches 14:00…
C.
Complete as many rounds and reps as possible in 5 minutes of:
10 Pull-Ups
15 Push-Ups
Recent Comments