CrossFit (Performance & Fitness)
“Beach Muscles” In teams of two, with only one partner working at a time, complete the following for time: 1600 Meter Relay Run (alternating 400 meters) immediately followed by… 20 rounds (partners alternating full rounds) of… 4 Strict Supinated-Grip Pull-Ups 8 Ring Dips 12 Push-Ups 16 Air Squats immediately followed by… 1600 Meter Relay Run (alternating 400 meters)
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CrossFit (Performance)
A. Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 90 seconds Dumbbell External Rotation x 10-12 reps each @ 2110 Rest 90 seconds B. Three rounds for time of: 20 Calories of Rowing 30 Wall Ball Shots (20/14 lbs) CrossFit Light (Fitness) A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 60 seconds Dumbbell External Rotations x 10-12 reps each arm @ 2110 Rest 60 seconds Ring Rows x 8-10 reps @ 2111 Rest 60 seconds B. Three rounds for time of: 20 Calories of Rowing 30 Wall Ball Shots CrossFit (Performance)
In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters or Row 500 Meters 5 Pull-Ups 10 Thrusters (75/55 lbs) 15 Kettlebell Swings Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns. CrossFit Light (Fitness) In teams of two, complete as many rounds and reps as possible in 30 minutes of: Run 400 Meters or Row 500 Meters 3 Strict Pull-Ups 6 Dumbbell Thrusters 12 Kettlebell Swings Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns. CrossFit (Performance)
A. Four sets of: Weighted Pull-Ups x 3-4 reps @ 20X1 Rest 60 seconds Weighted Pistols x 6 reps each leg Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 10 Toes to Bar 10 Wall Ball Shots (20/14 lbs to 10′) Rest exactly 3 minutes, and then . . . Complete as many rounds and reps as possible in 5 minutes of: 10 V-Ups 20 Mountain Climbers (each step is one rep) CrossFit Light (Fitness) A. Four sets of: Single-Leg Box Step-Up x 8-10 reps each leg Rest 60 seconds Pronated Grip Pull-Ups x 4-6 reps @ 2111 Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 10 Hanging Knee Raises 10 Wall Ball Shots Rest exactly 3 minutes, and then, Complete as many rounds and reps as possible in 5 minutes of: 10 V-Ups 20 Mountain Climbers (each step is one rep) CrossFit (Performance)
A. Bench Press Set 1 – 5 reps @ 80% of 1-RM Set 2 – 3 reps @ 85% of 1-RM Set 3 – 3 reps @ 90% of 1-RM Set 4 – 2 reps @ 95% of 1-RM Set 5 – 2 reps @ 95% or more of 1-RM Rest 3 minutes between sets and use that time to warm-up for the snatches in the conditioning portion. B. Three rounds for time of: 10 Hang Power Snatches (115/75 lbs) 15 Ring Dips CrossFit Light (Fitness) A. Four sets of: DB Bench Press x 6-8 reps @ 20X1 Rest 45 seconds Ring Rows x 8-10 reps @ 2111 Rest 45 seconds Supine Med Ball Leg Curls x 12 reps @ 2110 Rest 45 seconds B. Three rounds for time of: 250 Meter Row 25/20 Push-Ups CrossFit (Performance)
A. Five sets of: Back Squat x 4-6 reps @ 30X1 Rest 3 minutes between sets and use that time to work shoulder mobility B. In teams of three, alternating complete rounds, complete five rounds each for time of: 5 Power Cleans (155/105 lbs) 5 Thrusters (155/105 lbs) 10 Box Jump-Overs (24″/20″) CrossFit Light (Fitness) A. Four sets of: Goblet Squats x 8-10 reps @ 31X1 Rest 60 seconds Single-Arm Shoulder Press x 6-8 reps each arm Rest 60 seconds Farmer’s Carry x 40 Meters Rest 60 seconds B. In teams of three, alternating complete rounds, complete five rounds each of: 15 Kettlebell Swings 10 Goblet Squats CrossFit (Performance)
A. Take 10-12 minutes to practice two gymnastics skills of your choice. B. Three rounds for time of: 800 Meter Run 20 Pull-Ups 10 Strict Handstand Push-Ups CrossFit Light (Fitness) A. Take 10-12 minutes to practice two gymnastics skills of your choice. B. Every 2 minutes, for 18 minutes (3 sets of each) for max reps: Station 1 – 90 Seconds of Row or Assault Bike (for calories) Station 2 – 60 Seconds of Strict Pull-Ups Station 3 – 60 Seconds of Dumbbell Push Press CrossFit (Performance)
A. Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch B. Every minute, on the minute, for 20 minutes, perform: 3 Snatches 6 Burpees Score the total amount (in lbs) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped. CrossFit Light (Fitness) A. Every 2 minutes, for 16 minutes (4 sets of each): Station 1 – Split-Stance Romanian Deadlift x 8 reps each leg @ 4011 Station 2 – Ab-Wheel or Barbell Roll-Outs x 12-15 reps B. Every minute, on the minute, for 20 minutes, perform: 5 Burpees 10 Kettlebell Swings CrossFit (Performance)
The Three Wise Men Tribute “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch 10 Burpees Over the Barbell (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Power Cleans 20 Pull-Ups (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 15 Box Jump-Overs 30 Wall Ball Shots (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed) (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs) CrossFit (Fitness) "The Three Wise Men Modified “Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Dumbbell Snatch 10 Burpees Over the Dumbbell Rest 2 minutes, and then… “Ben” Complete as many rounds and reps as possible in 4 minutes of: 10 Kettlebell Swings 10 Pull-Ups Rest 2 minutes, and then… “Beau” Complete as many rounds and reps as possible in 4 minutes of: 10 Box Jump-Overs 20 Wall Ball Shots CrossFit (Performance)
In five minutes, complete the following: Row 500 Meters Run 400 Meters Double-Unders x Max Reps Rest exactly five minutes. Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of DUs). CrossFit Light (Fitness) In five minutes, complete the following: Row 500 Meters Run 400 Meters Jumping Lunges x Max Reps Rest exactly five minutes. Perform a total of four sets (35 minutes, 2000M row, 1600M run & a LOT of jumping lunges.) |