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
Move Steady Through
10 Band Good Mornings
15 Ring Rows
20 Jumping Lunges
1:00 HS Hold
20 Jumping Lunges
15 Ring Rows
10 Band Good Mornings
Metcon (4 Rounds for reps)
RX
3:00 AMRAP
60 KB Swings 32/24
Max Thrusters 95/65

Rest 1:00

6:00 AMRAP
60 Box Jumps 30/24
60 KB Swings
Max Thrusters 115/75

Rest 2:00

9:00 AMRAP
60 C2B
60 Box Jumps
60 KB Swings
Max Thrusters 135/95

Rest 3:00

12:00 AMRAP
60 HPSU
60 C2B
60 Box Jumps 30/24
60 KB Swings 32/24
Max Thrusters 155/105

Scaled
KB Swing 24/16
Box Jump 24/20
Reg or Band Pull Ups
Box HSPU or Reg Push Ups
Thrusters
65/55 95/65 115/75 135/95

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
3 Steady Rounds
5 Strict Chin Ups (Underhand)
10 Paused Goblet Squats
10 Empty Bar Push Press
Front Squat (3×3 @ 85% – 15:00 Cap Including Warm Up)
Immediately after each set of front squats complete a set of 10 Strict DB Presses. Your rest between the squats and presses is short, but not rushed.
Strict DB Press (3×10 @ a Challenging Weight)
Record your press weight from the superset here.
Metcon (Time)
RX
4k Row

Scaled
3k Row

This row should be about a 15 to 18 minute workout. Not a long workout compared to some we’ve done, but a lot of time on the rower. We’re getting used to settling into a pace and getting consistent. Hey the atheletes at the games did like 42k, so how bad can today really be?!?

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 Light Wall Balls
:20 Ring Support Hold
30 Double Unders
Back Rack Lunge (3×10 (5 Each Leg) + Push Ups Every 4:00)
Find a challenging weight and stay there for all 3 sets.

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 just regular push ups if you struggle with those.
Record what type you do and the reps in the comment box for next week.

Metcon (Time)
RX+
5 Rounds 20:00 CAP
1k Bike
12 Ring Dips
21 Front Squats 75/55

RX
4 Rounds 20:00 CAP
400m Run
5 Ring Muscle Ups
15 Front Squats 75/55

Scaled
4 Rounds 20:00 CAP
400m Run
5 Dips + 5 Pull Ups
15 Goblet Squats 16/10