- GYMNASTICS:
10min EMOM
Option 1:
Min 1: 1-5 Bar Muscle-Ups
Min 2: 50 Double-Unders
Option 2:
Min 1: 1-3 Bar MU
Min 2: 30 DU
Option 3:
Min 1: 5-10 Strict Pull-Ups
Min 2: 30 DU
Option 4:
Min 1: PU Progression
Min 2: DU Practice
- METCON:
4 Rounds For Reps
1 Min Max Burpees
1Min Max Rope Climb
1Min Max Cals Row
1 Minute rest
- CFP LITE:
4 Rounds For Reps
1 Min Max Push ups
1Min Max Ring rows
1Min Max Cals Row
1 Minute rest
- CFP PERFORMANCE:
10min EMOM:
3 Back Squats @8 0%-85% of 1RM.
- CFP+:
Ring dip practice
– Strict
– Kipping
– Banded
- OLYMPIC LIFTING:
6 sets @ 82.5 % of 1RM snatch of:
1 snatch deadlift +
1 hang squat snatch +
1 snatch balance
- METCON:
CrossFit Open 16.3
7min AMRAP:
10 power snatches 35/25kg
3 bar muscle-ups
- CFP LITE:
7min AMRAP:
10 kb swings
5 ring rowd
- CFP PERFORMANCE:
5 x 500m row
Rest 2mins
- CFP +:
10min EMOM:
10second L-sit on paralettes
- METCON:
20 Min AMRAP:
20 KB Lunges 24/16
10 Burpee Box Jumps
200m Run
- MIDLINE:
Tabata Side Plank + Vsit crunches Tabata Plank + Hollow Rock
- CFP LITE:
20min AMRAP:
20 lunges
10 burpees
200m run
- CFP PERFORMANCE:
Strength Circuit
4 Rounds (not for time)
10 Bent over rows @ 42.5% of 1RM front squat
10 single leg each side romanian deadlift @ 32.5% of deadlift
Top of dip hold – Accumulate 15-20seconds
30 second hollow hold Bottom of Dip hold – Accumulate 10-15 seconds
- CFP +:
500M row for time
- METCON:
12min AMRAP:
100m medball carry
10 HSPU
- GYMNASTICS:
Muscle-Up Practice
10 min EMOM:
Opt 1: 1-3 Strict MU
Opt 2: 3-6 MU
Opt 3: 1-5 False Grip PU
Opt 4: 5-10 False Grip Ring Row
- CFP LITE:
12min AMRAP:
100m run
15 Push-ups
- CFP PERFORMANCE:
12min AMRAP:
15 Clean and jerks 40/30kg
30 Calorie Row
- CFP+:
Core Strength:
4 Rounds:
1min Plank
1min Russian medball twists
30sec side plank left
30sec side plank right
1min V-Ups
1min Rest
- OLYMPIC LIFTING:
Clean and Jerk
2-2-2-2-2
1 = 2 Full CleanS + 2 Split Jerks @ 85%
- METCON:
CrossFit Open 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans 60/40kg
If completed before 4 minutes,
add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans 85/50kg
If completed before 8 minutes,
add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans 102/65kg
If completed before 12 minutes,
add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans 125/80kg
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans 143/102kg
Stop at 20 minutes.
- CFP LITE:
12min AMRAP:
25 Hanging knee raises
30 single skips
15 goblet squats
- CFP PERFORMANCE:
Strength Circuit
4 Rounds (not for time)
10 Bent over rows @ 42.5% of 1RM front squat
10 single leg each side romanian deadlift @ 32.5% of deadlift
Top of dip hold – Accumulate 15-20seconds
30 second hollow hold
Bottom of Dip hold – Accumulate 10-15 seconds
- CFP+:
30 Bar facing burpees for time.
This is way more deceiving than it looks.
Go HARD!!!
- METCON:
For time:
50-40-30-20-10
Wall Balls
Hollow rocks
- PLYOMETRICS:
5 rounds
2 Box jumps + 2 Broad jumps
Rest 1 minute between sets
(2 feet land straight into ME broad jump)
- CFP LITE:
For time:
50-40-30-20-10
Air squats
Sit-ups
- CFP PERFORMANCE:
3 Rounds
5 Snatches @ 65%-70% – Should be unbroken full snatches
10 Chest to bar pull-ups
1min Max cal row
REST 3min (REST an extra 2min after last round – 5min total)
3 Rounds 7 Deadlifts @ 65%-70% – Should be unbroken
14 Handstand pushups
400m Run REST
3min (REST an extra 2min after last round – 5min total)
30 Burpee box jump for time
- CFP+:
50 Turkish Get-Ups
- STRENGTH:
Weighted Push Up
3 – 3 – 3 – 3 – 3 – 3
Increasing Weight every set.
- METCON:
4 Rounds for time:
15 Push presses 40/30kg
15 Front Squats 40/30kg
15 Pull-ups
- CFP LITE:
4 Rounds for time:
20 push ups
20 squats
20 ring rows
- CFP PERFORMANCE:
Every 2 minutes: 6 Back Squats
Start at 50% and increase in 5kg or 10kg until you find a max 6 rep for the day.
- CFP +:
Handstand walk practice.
