STRENGTH
AMRAP 10
:30 Active Hang from Pull Up Bar
:20/:20 Side Plank
20 Hanging Knee Raise
20 Superman’s
20 Hollow Rocks
:10 L Sit Hold
SKILL
Part 1) Jump Rope Drills / Warm Up
Part 2) Tabata Double Under (4min of :20 on /:10 off)
WORKOUT
LFCF Benchmark “Death Race”
5 Rounds:
15/10 Cal Bike
10 Burpee
*Target sub 8 min
*10 min cap
Read MoreWORKOUT
PART 1)
For Time:
7-6-5-4-3-2-1
Front Squat 165/115
Burpee Over Bar
REST as needed
Part 2)
“The Chief”
5 sets of:
AMRAP 3 Min
3 Power Clean 135/95
6 Push Up
9 Air Squat
Rest 1 Min B/t Sets…
Read MoreSKILL
Part 1:
Review of Rope Climb Technique and Wrap Style
Part 2:
AMRAP 7 “For Quality”
2 Wall Walks
4 Shuttle Runs (1 shuttle run = 50ft run)
1 Rope Climb / / Variation / / Rope Pull To Stand
WORKOUT
AMRAP 10
3/3, 6/6, 9/9, etc… adding 3 reps each round
Strict HSPU
Strict Pull Up
Cal Bike
Read MoreHEAVY DAY
Part 1)
5 Sets of:
1 Clean Lift Off + 1 Clean Pull + 2 Power Cleans
*the Power Cleans do not need to be ‘TnG’
*rest 1-2 b/t sets
Set 1: 60% of 1RM Clean
Set 2: 65%
Set 3: 70%
Set 4: 75%
Set 5: 80%
Part 2)
Push / or / Split jerk
(9 Sets)
3x3 @ 70% of 1RM Jerk
3x2 @ 75%
3x1 @ 80+%
Read MoreSTRENGTH / / STABILITY
For Quality 3 Rounds: (20min)
5/5 Single Leg DB Deadlifts (2 DB’s)
10/10 Single Leg Split Squat (add DB/KB as needed)
:15/:15 Copenhagen Plank
10/10 Box Step Downs slow descent / / Scale Up to pistol squat as needed!
WORKOUT
5 Rounds:
15/12 Cal Echo Bike
15 Overhead Squat 95/65
*Scale to Front squats as needed!
Read MoreSTRENGTH
Take 15 min to find a 1RM Shoulder Press
WORKOUT
PARTNER AMRAP 24
*Teams of 2
*YGIG style
*Alternate after FULL round!
16 Toes to Bar
18 Alt. DB Snatchea 50/35
200m Run
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Alt. B/T…
Min 1) *Sandbag Ground to Over Shoulder 150/100
Min 2) :30 Double Under / / Singles
Min 3) 3 Bench Press @ “heavy” weight (around 80% of 1RM)
Min 4) :30 Air Squat
Read MoreWORKOUT
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
♀ 65 lb, 95 lb, 125 lb, 155 lb
♂ 95 lb, 135 lb, 185 lb, 225 lb
WORKOUT
EMOM 30 (5 Rounds)
Min 1: 15/12 Cal Row (or :45 sec of work)
Min 2: 10 DB Front Squats (2x50/35)
Min 3: 12/9 Cal Bike (or :45 sec of work)
Min 4: 10 DB Push Press (2x50/35)
Min 5: :30 sec of Jump Rope / / Double or Singles
Min 6: 10 DB Ground to Overhead (2x50/35)
Read MoreSTRENGTH
3 Rounds For Quality:
:10 L Sit
:30/:30 Side Plank
*Toes to Rings (you choose the reps)
30 Ab Mat Sit Ups
WORKOUT
30-20-10
Back Squat 95/65 (off the rack)
400m Run
Into..
30-20-10
Push Press 95/65 (off the rack)
500/400m Row
Read MoreWARM UP WORKOUT
AMRAP 5
100ft KB Farmers Carry (2x53/35)
5 Wall Walk
STRENGTH
For Quality / / Capacity Builder (15 min Cap)
1-2-3-4-5-6-7-8-9-10
Deadlift 225/155 (no dropping today)
DB Bench Press (2x50/35)
WORKOUT
AMRAP 8
6 SHSPU / / or HSPU Variation
9 KB Swings 53/35
12 Box Jump Over 24/20”
Read MoreSTRENGTH
Every 30 Seconds for 10 min
*Pull Ups / Chest to bar
*You choose the reps!
WORKOUT
EMOM 12 Min (4 Rounds)
Alt. B/T…
Min 1) *Power Snatch 95/65
Min 2) *Front Rack Lunges (in place) 95/65
Min 3) :45 Double Under / or / UBK Single Unders
*choose your own reps!
*since this is a shorter capacity builder, aim for higher reps each minute.
Read MoreWORKOUT
23.2A:
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
23.2B:
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
Read MoreWORKOUT
AMRAP 23
23/17 Cal Row
23/17 Cal Bike
400m Run
23 Alt. Box Step Ups 24/20”
23 Ab Mat Sit Ups
POST WOD STABILITY
3 Rounds For Quality:
:20 Handstand Hold
:30 Active Hang
:40 Plank
:30/:30 Side Plank
:20 Hollow Hold
Read MoreWORKOUT
Part 1)
AMRAP 7
40 Double Under / / 80 Single Under
6 Bar facing burpee
8 Power Snatch 75/55
12/9 Echo Bike Cals
Rest 3 Min
Then at 10:00… Begin Part 2.
Part 2)
For Time:
3 Rounds
40 Double Under
6 Bar facing burpee
8 Power Snatch 75/55
12/9 Echo Bike Cals
*14 Min Cap for Part 2
Read MoreSTRENGTH
REST / SET UP as needed between parts
Part 1)
EMOM 10
*Deadlifts (no dropping today :)
(Aim to use the common 225/155 CrossFit Open weights / or / a weight that challenges you!)
*Choose your own reps to build your capacity
Part 2)
EMOM 10
*Thrusters
(Aim to use the common 95/65 CrossFit Open weights / or / a weight that challenges you!)
*Choose your own reps to build your capacity
Part 3)
EMOM 10
*Pull Ups
* you choose the reps!
*Open Athletes: aim for chest to bar pull ups / or / the variation commonly performed in your division!
Read MoreSKILL
10 Min Review of strict handstand push up & handstand push up progressions
WORKOUT
Part 1)
AMRAP 10
12 KB Front Rack Lunges in Place (2x53/35)
9 Strict HSPU / or / Variation
6 Burpee Box Jump Over 24/20”
REST 5 min
Part 2)
CrossFit Open Pre WOD “18.0”
21-15-9
Alt. DB Snatch 50/35
Lateral Burpee Over DB
*6 Min Time Cap
Read MoreWORKOUT
14.1 / 23.1
AMRAP 14
60 Cal Row
50 Toes To Bar / or / Variation
40 Wall Ball 20/14
30 Power Cleans 135/95
20 Ring Muscle Up / or / Pull Up Variation
Read MoreWORKOUT
3 Rounds: (27 min)
2 min Row
1 min Rest
2 min Bike
1 min Rest
2 min Burpees
1 min Rest
CORE STRENGTH
3 Rounds:
:20 Hollow hold
20 Alt single leg Superman’s
:30 Side plank L
:30 Side plank R
COOL DOWN
Coach Led Flexibility
Read MoreSKILL
10 Min Rope Climb warm up and review
WORKOUT
EMOM 28 (7 rounds)
Alt. B/t…
Min 1) 7+ Power snatch 75/55
Min 2) 7+ Bar Facing Burpees
Min 3) *Rope Climb
Min 4) :30 Double Unders / / Singles
Read More