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
30 Double Unders
15 Jump Squats
10 Paused Ring Rows
Back Rack Lunge (3×10 (5 Each Leg) + Push Ups Every 4:00)
Add 5-10# to previous week.

Immediately following each of the 3 working sets, complete 10-15 challenging push ups. These could be from a deficit (hands on plates), feet on a box, or regular.
Record what you do and the reps in the comment box for next week.

Metcon (Time)
RX+
10:00 EMOM
8 Box Jump Overs 24/20
4 Bar Muscle Ups

RX
10:00 EMOM
8 Box Jump Overs 24/20
6 C2B Pull Ups

Scaled
10:00 EMOM
8 Box Jump Overs 20/10
8 Ring Rows

For scoring, everyone’s time will be 10:00.
In the comment box, record how you felt during the workout. This is a skill piece, so focus on moving smoothly throughout and with good technique!

Crossfit

Tuesday

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
20 Death March Steps
12 DB Thrusters
Hang Clean (6×3 Every 2:00 @ 70%+ Drop & Reset – Jerk Last Rep)
Try to choose a weight and stick with it for all 6 sets.
Metcon (Time)
RX+
For Time
25/20 Calorie Row
25 Front Squats 165/115
20/16 Calorie Row
20 Front Squats
15/12 Calorie Row
15 Front Squats
10/8 Calorie Row
10 Front Squats
5 Calorie Row
5 Front Squats

RX
Wall Balls 20/14

Scaled
Wall Balls 14/10

Crossfit

Monday

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
300m Row
15 Box Jumps (Step Down)
:30 HS Hold
Back Squat (4×8 Every 2:30 @ 50, 55, 60, 65%)
Add 5-10# from previous week.
These should be controlled (almost slow) reps on the way down and nice and explosive up. If the percentage seems too light, you probably went too fast.
Metcon (AMRAP – Reps)
RX+
6:00 AMRAP
40 Bar Facing Burpees
30 OHS 135/95
Max Box Step Overs 50/35 each hand

RX
6:00 AMRAP
30 Bar Facing Burpees
30 OHS 95/65
Max T2B

Scaled
30 Burpees
30 Front Squats 75/55
Max Knees to Chest