Crossfit

Saturday Partner Workout

Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
10 Kipping Ring Dips
10 Bent Over Rows
200m Run
Floor Press (5×4 Every 2:00 As Heavy As Possible)
Metcon (AMRAP – Rounds and Reps)
RX+
13:00 AMRAP
400m Run
60 Wall Balls 20/14
40 Lateral Burpees
20 Power Snatch 185/125
Max Bar Muscle Ups

RX
13:00 AMRAP
400m Run
60 Wall Balls 20/14
40 Lateral Burpees
20 Power Snatch 155/105
Max C2B

Scaled
13:00 AMRAP
400m Run
60 Wall Balls 14/10
40 Lateral or Regular Burpees
20 Power Snatch 115/75
Max Challenging Pull Up Variation

Crossfit

Friday

Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
Move Steady Through
30 GHDSU or Ab Mat Sit Ups
50 Double Unders or Singles
30 Empty Bar Thrusters
50 Double Unders or Singles
Power Clean & Push Jerk (5×5 Every 2:00 @ 75-80% – Smooth Reps)
Metcon (6 Rounds for reps)
RX+
Every 2:00 for 12:00 (6 rounds)
10 T2B
10 Clean & Jerk 135/95

RX
Every 2:00 for 12:00 (6 rounds)
10 T2B
10 Thrusters 115/75

Scaled
Every 2:00 for 12:00 (6 rounds)
10 Knees to Chest
10 Thrusters 75/65

The idea for today is unbroken sets and consistency. Each round should be at an aggressive pace and is scored individually.

Crossfit

Wednesday

Dogwood Warm-up
Butt Kicks
High Knees
Toe Touches
Walking Lunges
10 Push Ups
10 Supermans
10 Spidermans
10 V Ups

Specific Warm Up
Warm-up
3 Steady Rounds
10 Side Lunges each Leg
10 Russian KB Swings
10 Light Push Presses
Sumo Deadlift (10×3 EMOM @ 65% – TnG with Control)
These are meant to be light and quick. Focus on technique and move the weight explosively.
Metcon (AMRAP – Rounds and Reps)
RX+
10:00 AMRAP
40′ HS Walk
12 DB Snatch 70/50

RX
10:00 AMRAP
8 HSPU
12 DB Snatch 50/35

Scaled
10:00 AMRAP
8 Push Ups
12 DB Snatch 35/20