STRENGTH
Every 2 Min for 10 Min (5 Rounds)
4 Front Squats @ 70-75% of 1RM
WORKOUT
Hero Workout “Daniel”
For Time:
50 Pull Ups
400m Run
21 Thrusters 95/65
800m Run
21 Thrusters 95/65
400m Run
50 Pull Ups
*22 Min Cap
Read MoreSTRENGTH
Every 90 sec for 15 min (10 Rounds)
2 Clean and Jerks
*starts @ 60% of 1RM and build steadily over the 10 rounds
WORKOUT
Every 3 Min for 12 Min (4 Rounds)
15/12 Cal Echo Bike
12 Lateral Burpee over DB’s
9 Hang DB Clean & Jerks (2x50/35)
*Aim to have :20 - :40 of rest for the first 3 Rounds!
Read MorePARTNER WORKOUT
-Teams of 2
-YGIG style
-Split Reps evenly
Part 1)
5 Rounds:
30 Toes to Bar
30 Push Ups
Rest between parts will be provided
Part 2)
3 Rounds:
90 Wall Balls 20/14
30 Burpee C2B Pull Ups
Read MoreSKILL
Review of Rope Climb progressions
Sandbag Over Shoulder Technique
WORKOUT
EMOM 15 (5 Rounds)
Alt. Between…
Min 1) 8 Bench Press @ ~ 65% of 1RM
Min 2) 4 Sandbag Over Shoulder 150/100
Min 3) 2 Rope Climbs
Read MoreWORKOUT
LFCF Benchmark “Death Wish”
For Time:
21-15-9
Hang Power Snatch 95/65
Lateral Burpee over Bar
21-15-9
Thruster 95/65
Pull Ups
21-15-9
Power Clean 95/65
Push Up
*24 Min Cap
Read MorePART 1)
Retest from July 1, 2022 :)
PART 2)
EMOM 10
*Toes to Bar
*You choose the reps to build your capacity!
Read MoreSTRENGTH
Shoulder Press
5-4-3-2-1
*start your first set of 5 reps at a light/moderate weight
*build steadily over the 5 sets to finish with a heavy single rep
Push Press
5-4-3-2-1
*start your first set of 5 reps at your heaviest shoulder press weight and build over the 5 sets toward a heavy single for the day
STRENGTH (pt. 2)
Every 2 Min for 16 Min (8 Rounds)
1 Snatch + 2 Overhead Squat @ 70-80% of 1RM Snatch
Read MoreSKILL
Bar Muscle Up Progressions
E90 sec for 5 Rounds
*Bar Muscle Up Progression / Practice
PARTNER WORKOUT
*YGIG Style, Teams of 2
AMRAP 20
30 Strict Pull Ups
50 Wall Balls 20/14
70/55 Cal Row
Read MorePart 1) PARTNER WORKOUT
*Teams of 2, YGIG Style
*Share the work as you’d like!
For Time: 0:00-15:00
40 Clean and Jerk 135/95
60 BBJO 24/20”
40 Snatch 135/95
60 BBJO 24/20”
40 Thruster 135/95
*15 Min Cap
Part 2) 15:00-25:00
10 min to find a heavy snatch single for today
Part 3)
*Teams of 2
*YGIG Style, Alternate FULL rounds
AMRAP 10
3 Rope Climbs / Rope Climb Variation / or 10 Burpee Pull Ups
40 Crossover Singles
Read MoreSTABILITY
3 Rounds For Quality:
5 Nordic Curls
10 Banded Glute Bridges
5/5 Single Leg Split Squats (Slow tempo / add weight if needed)
STRENGTH
EMOM 10
3 Back Squats @ 50-60% of 1RM
*these should feel easy to start!
PARTNER CASH OUT
*Teams of 2
6 Rounds (3 rounds EACH)
Partner 1: 400m Run
Partner 2: Max Cal Echo Bike until partner 1 returns.
*repeat this format until each partner has completed 3 rounds (aka a total of 3 400m Runs)
*Scale distance down so that your run does not exceed 2 minutes
*13 Min Time Cap
Read MoreSTRENGTH
4 Rounds For Quality
15 KB Swings 70/53 (heavy!)
10 Bar or Ring Dips
5 TALL Box Jumps (stack plates on a box as needed to create a challenging height)
PARTNER WORKOUT
*Teams of 2, YGIG
*Aim to split reps evenly
AMRAP 15
50/40 Cal Echo Bike
50 Toes to Rings / / Variation
Read MoreSTABILITY / / STRENGTH
Part 1)
EMOM 6 (3 Rounds)
Min 1: *L Sit
Min 2: *Handstand hold
*choose a progression & duration
Part 2)
3 Rounds For Quality
50ft Suitcase Carry (heavy / KB or DB)
50ft Single Arm Overhead Walk (heavy)
Part 3)
6x3 Push Press (heavy / / approx. 80% of 1RM)
Read MoreWORKOUT
(Part 1)
30-20-10
DB Deadlifts (2x50/35)
*50 Box Step Ups after each set
*11 min time cap
(Part 2)
20:00 min max meters on a machine of your choice
*score = total meters at 20:00
Read MorePARTNER WORKOUT (part 1)
With a partner, alt. Full rounds YGIG Style:
10 Rounds total (5 Rounds Each)
10 thruster 95/65
10 Bar facing burpees
10 pull ups
*15 min cap
PARTNER WORKOUT (part 2)
AMRAP 15
*Teams of 2 YGIG style
*Alternate full rounds
2/4/6/8/10 etc. Adding 2 reps every round!
Power or Squat Snatch 135/95
150m Run
Read MoreWORKOUT
EMOM 28 (7 Rounds)
Alternate between:
Min 1) :40 Ski
Min 2) 12+ DB Box Step Ups 20” (2x50/35)
Min 3) :30 Double Under / / Jump Rope
Min 4) *KB Swing
*You choose the reps & weight!
*Hint: it’s a good day for that heavy KB you’ve always thought about using :)
Read MoreSKILL
EMOM 3 (w/ PVC or empty bar)
5 Behind the neck snatch grip SOTS press in power or squat receiving position
EMOM 3 (w/ PVC or empty bar)
3 Snatch balances to power or squat receiving position
EMOM 3 (w/ PVC or empty bar)
3-5 Tall snatches landing in either power or squat position
STRENGTH
EMOM 20
2 Power or Squat Snatch
*keep all reps within 5-10% of each other
*build your capacity today!
Read MorePARTNER WORKOUT
*Teams of 2
*YGIG style, alternate FULL rounds
AMRAP 25
5 pull up
10 push up
15 air squat
*Starting at 0:00, every 5 min both partners share the work of 10 Sandbag Ground to Over the Shoulder 150/100
Read MoreWORKOUT
*on a running clock complete:
Part 1) 0:00 - 12:00
40-30-20-10
R KB Swings 53/35
DB Push Press (2x35/25)
*12 Min Cap
Part 2) 12:00-22:00
30-20-10
Bench Press 115/80
100ft DB Walking Lunge w/ DB’s held at side (2x35/25)
*10 Min Cap
Part 3) 22:00-28:00
6 min Max Reps Ab Mat Sit Ups
Read MoreWORKOUT
“CrossFit Total”
15 Min to find 1RM Back Squat
15 Min to find 1RM Shoulder Press
15 Min to find 1RM Deadlift
*Score is all three lifts added together!
Read MorePARTNER WARM UP
For Quality:
*teams of 2
*YGIG, Style
200 Air Squats
50 Burpee Pull Ups
MAIN WORKOUT (performed individually)
New Round Every 3 min for 12 min (4 Rounds)
In a 2 min window complete:
70 Double Unders / / or Jump Rope
In Remaining time complete max reps of Clean & Jerks*
Rest 1 min
RX Weights:
Round 1: 115/80
Round 2: 135/95
Round 3: 155/105
Round 4: 185/125
PARTNER CASH OUT
8 min Max Cal Echo Bike with a partner
*YGIG style
*score is total calories completed
Read More