- METCON:
3 Rounds For Time
800m Run
3 Rope Climb
12 Thrusters 40/30kg
- CFP LITE:
3 Rounds for time:
400m run
15 ring rows
10 wallballs
- MIDLINE:
3 Rounds
20 Med Ball Sit Up
20 Russian Medball Twists
20 Hollow Rocks
- CFP PERFORMANCE:
3 Rounds for time:
10 Hang power cleans @ 60%-70% of 1RM clean and Jerk
12 Chest to bars
1min Max cal Row
REST 3min (REST an extra 2min after last round – 5min total)
3 Rounds
12 Shoulder to overhead @ above weight
12 Toes to bar
1min Max cal row
REST 3min (REST an extra 2min after last round – 5min total)
30 Burpee muscle ups for time
- CFP+:
Open gym
Choose a weakness and work on it.
- METCON:
4 Rounds for time: (CAP 22min)
400m Run
40 Air Squats
15 Burpee Box Jump Overs
- MOBILITY:
Choose a tight muscle and spend 10mins stretching.
- CFP PERFORMANCE:
20min slow run or row.
- CFP LITE:
4 rounds:
200m run
20 squats
10 burpees
- CFP+:
Open gym.
Choose a weakness and work on it.
- STRENGTH:
Overhead Squats
12-12-12 @ 65% of 1RM
- METCON:
Crossfit Open 16.4
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts 100/60
55 wall-ball shots
55-calorie row
55 handstand push-ups
- CFP LITE:
13min AMRAP:
25 Medball cleans
25 Squats
25 Kb swings
25 Push ups
- CFP PERFORMANCE:
3 Rounds
8 Front Squats @ 80/50kg
12 Handstand pushups
400m Row REST 3min
(REST an extra 2min after last round – 5min total)
30 Front rack lunges for time @ Same as above weight
*Every drop: 15 cal Row
- CFP +:
Bar muscle-ups
- METCON:
7 rounds for time:
7 thrusters 40/30
7 lateral burpees
- CFP LITE:
7 rounds for time:
7 wallballs
7 burpees
- CONDITIONING:
50 toes to bat in as little sets as possible.
- CFP PERFORMANCE:
Row intervals
5 x 20 sec on / 40 sec off
Rest 2mins
4 x 15 sec on / 15 sec off
Rest 2mins
5 x 30 sec on / 30 sec off
Rest 2mins
5 x 15 sec on / 15 sec off
Rest 2mins
5 x 40 sec on / 20 sec off
Rest 2mins
5 x 15 sec on / 15 sec off
- CFP+:
Pistol practice
- 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
