 CrossFit (Performance)
In Teams of Two For time: 800 Meter Run (together) immediately followed by… Four rounds of alternating movements: 10 Hang Power Cleans (135/95 lbs) 10 Shoulder to Overhead (135/95 lbs) 10 Burpee Box Jump-Overs (24″/20″) immediately followed by… 800 Meter Run (together) CrossFit (Fitness) In Teams of Two For time: 800 Meter Run (together) immediately followed by… Four rounds of alternating movements: 20 Single-Arm Dumbbell or Kettlebell Clean & Jerks (10 each arm) 20 Reverse Lunges 10 Burpee Box Step-Overs immediately followed by… 800 Meter Run (together)
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 CrossFit (Performance)
A. Take 12-15 minutes and build to a heavy, but not necessarily 3-RM, Deadlift B. Every minute, on the minute, for 15 minutes: 30 Double-Unders 3 Deadlifts Load should be challenging, but without sacrificing sound mechanics. Don’t exceed 70% of today’s 3-RM. CrossFit (Fitness) A. Three sets of: Suitcase Deadlift (Left) x 6 reps @ 2111 immediately followed by… 100-Foot Suitcase Carry (Left) Rest 60 seconds Suitcase Deadlift (Right) x 6 reps @ 2111 immediately followed by… 100-Foot Suitcase Carry (Right) Rest 60 seconds B. Every minute, on the minute, for 15 minutes: 10 Lateral Jumps Over Parallette 10 Heavy Russian Kettlebell Swings  CrossFit (Performance)
A. Every 90 seconds, for 12 minutes (8 sets): Bench Press x 3 reps @ 21X1 Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible. B. Five rounds for time of: 12 Alternating Pistols 9 Dumbbell Push Presses (55/35 lbs) 6 Strict Handstand Push-Ups CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Dumbbell Bench Press x 8 reps @ 2011 Station 2 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111 Station 3 – Banded Overhead Triceps Extensions x 20 reps @ 1010 Station 4 – Reverse Snow Angels x 20 reps (slow & controlled) B. Five rounds for time of: 12 Alternating Cossack Squats 12 Dumbbell Push Presses  CrossFit (Performance)
A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Clean + Jerk Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. B. Complete as many rounds and reps as possible in 12 minutes of: 12 Alternating Single-Arm Dumbbell Snatches (55/35 lbs) 9 Burpee Box Jump-Overs (24″/20″) 6 Bar Muscle-Ups CrossFit (Fitness) A. Four sets of: Russian Step-Ups x 10 reps each leg Rest 30 seconds Single-Arm Dumbbell Press x 8 reps each @ 2111 Rest 30 seconds 100-Meter Suitcase Carry + Waiter’s Carry (hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter’s carry; switch arms at 50-meters) Rest 30 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 12 Alternating Single-Arm Dumbbell Snatches 9 Burpees 6 Strict Pull-Ups  CrossFit (Performance)
A. Back Squat *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 rep *Set 4 – 5 reps *Set 5 – 3 reps *Set 6 – 1 rep Rest 2-3 minutes between sets. Choose the loads based on feel, but these should be heavy! Loading example – 245 x 6, 280 x 4, 315 x 2, 260 x 6, 295 x 4, 325 x 2 reps. B. Complete rounds of 21, 15 and 9 reps for time of: Dumbbell Thrusters (50/35 lbs) Chest-to-Bar Pull-Ups CrossFit (Fitness) A. Every 90 seconds, for 18 minutes (3 sets of each): Staiton 1 – Bulgarian Split Squat (Left) x 8 reps @ 31X1 Station 2 – Bulgarian Split Squat (Right) x 8 reps @ 31X1 Station 3 – Supinated-Grip Strict Pull-Ups x 8-12 reps @ 2110 Station 4 – Prone Plank Hold x 60 seconds B. For time: 21/15 Calories of Assault Bike 21 Dumbbell Thrusters 15/10 Calories of Assault Bike 15 Dumbbell Thrusters 9/5 Calories of Assault Bike 9 Dumbbell Thrusters  CrossFit (Performance)
Painstorm XXI For time: 30 Burpees 30 Deadlifts (75/55) 30 Burpees 30 Cleans 30 Burpees 30 Strict Presses 30 Burpees 30 Push Presses 30 Burpees 30 Jerks 30 Burpees 30 Swings (24/16) 30 Burpees 30 Sumo Deadlift HIgh-Pulls 30 Burpees 30 Snatches (Left Hand) (50/35) 30 Burpees 30 Snatches (Right Hand) 30 Burpees 30 Man Makers CrossFit (Fitness) Painstorm XXI For time 30 Burpees 30 DB Deadlifts 30 Burpees 30 DB Cleans 30 Burpees 30 DB Presses 30 Burpees 30 DB Push Presses 30 Burpees 30 Push Ups 30 Burpees 30 Swings (24/16) 30 Burpees 30 KB Sumo Deadlift HIgh-Pulls 30 Burpees 30 DB Snatches 30 Burpees 30 DB Snatches 30 Burpees 30 Man Makers"  CrossFit (Performance)
Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing 15 Thrusters (95/65 lbs) 30 Double-Unders 15 Toes to Bar 20/15 Calories of Rowing Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 4:35, 4:42, 4:58, 5:05 = 19:20) CrossFit (Fitness) Every 8 minutes, for 32 minutes (4 sets) for times: 20/15 Calories of Rowing 10 Burpees 15 Dumbbell Thrusters 20 V-Ups 20/15 Calories of Rowing Note times for each set, and then add all four times to get a total time. Your goal will be lowest total working time for the four sets. (Example, 4:35, 4:42, 4:58, 5:05 = 19:20)  CrossFit (Performance)
A. Deadlift: *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 reps *Set 4 – 5 reps *Set 5 – 3 reps *Set 6 – 1 reps (Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2) During your rest between sets, use your time to work on appropriate skill work on the rings – muscle-ups, ring dips, band assisted transitions, ring pull-ups, etc…. B. Every 6 minutes, for 12 minutes (2 sets) for times: 20/15 Calories of Rowing 15 Deadlifts (225/155 lbs) 400 Meter Run Go hard and trust that you’ll have enough rest to repeat your effort. CrossFit (Fitness) A. Four sets of: Deadlift x 6-8 reps @ 20X1 Rest 45 seconds Single-Arm Dumbbell Press x 6-8 reps each arm @ 2111 Rest 45 seconds Dumbbell Alternating Reverse Lunges x 10 reps each leg Rest 45 seconds B. Every 6 minutes, for 12 minutes (2 sets) for times: 18/15 Calories of Rowing 6 Dumbbell Man-Makers 400 Meter Run Dumbbell Man-Makers = Push-Up, Row Left, Row Right, Power Clean, Push Press  CrossFit (Performance)
A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds (OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps) Station 2: Handstand Walk x 10 meters (use partner assist or Handstand Wall Runs if you don’t have handstand walks yet) Station 3: L-Sit x 45-60 seconds (accumulated) B. Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals: Minute 1 – Rowing (for calories) Minute 2 – Strict Handstand Push-Ups Minute 3 – Bar Muscle-Ups Minute 4 – 30-Second Front Leaning Rest on Rings (use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations) CrossFit (Fitness) A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Stationary Dips x 10-12 reps @ 2111 Station 2: Nose-to-Wall Handstand Hold x 60 seconds Station 3: L-Sit x 45-60 seconds (accumulated) B. Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals: Minute 1 – Rowing (for calories) Minute 2 – Strict Handstand Push-Ups or L-Seated DB Presses Minute 3 – Strict Pull-Ups Minute 4 – 30-Second Front Leaning Rest on Rings (use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations) |
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