Saturday 5.11.19

9AM: CrossFit Class

Warm-up:

Coaches Choice

Workout:

Teams of 4
AMRAP 15min
300m Run
12 Toes to Bar
10 Devil Press

-Rest 5min-

AMRAP 15min
300m Run
12 Angel Press
10 Burpee Pull-ups

Rx’d: 35#/20# DB’s

10AM-12PM: Open Gym (Red Room Only)

Friday 5.10.19

Warm-up:

Coaches Choice

Strength:

Deadlift
Take 4-6sets to build to a heavy 3Rep
Use Rep Sequence: 5-4-3-3-3…..

Conditioning:

“Smooth Criminal”
AMRAP 15min
60 Double-unders
30 Wall Balls
15 Dead Lifts

Rx’d:
20#/14# WB
245#/165# DL

Scaled:
1.5(90) Single-unders
165#/110#

Thursday 5.9.19

Warm-up:

Coaches Choice

Strength:

1) Bench Press
Take 4-6sets to build to a heavy 2rep
Use Rep sequence: 5-4-3-2-2-2……

2a) Ring Dips
2×15
Modify with jumping ring dips

2b) DB Row
2x10ea

Conditioning:

AMRAP 10min
7 Rounds “Small Cindy”
14 (25′) Shuttle Sprints

Sm. Cindy=
3 Pull-ups
6 Push-ups
9 Squats

Rx’d+:
Strict Pull-ups

Wednesday 5.8.19

Warm-up:

Coaches Choice

Strength:

Squat Clean
Take 4-6sets to build to a heavy 2Rep
Use Rep Sequence: 5-4-3-2-2-2…..

Conditioning:

AMARP 12min
21/15 Cal Row
15 Front Squats
15 KB Swings

Rx’d:
95#/65#

Rx’d+:
Equal Cal Assault
135#/95#

Tuesday 5.7.19

Warm-up:

Coaches Choice

Workout #1:

“Lead Foot”
AMRAP 4min
27 Cal Row
27 Burpees
27 Chest-to-Bar Pull-ups

-Rest 4:00-

AMRAP 4min
21 Cal Row
21 Burpees
21 Toes-to-Bar

-Rest 4:00-

AMRAP 4min
15 Cal Row
15 Burpees
15 Pull-ups

Last done: 10.4.17

Modifications:
There are a lot of ways to modify this one here’s an example of some movements you can do.

Jumping Chest to Bar Pull-ups
Jumping Pull-ups

Ring-rows
Hanging Knee Raises
Candle Sticks
Toes to PVC 

Workout #2 (Body Armor Prep):

AMRAP 6min
200m Run
20 Push-ups

Goal is to get the 20 push-ups unbroken or a few of sets as possible

Run = 2pts

Monday 5.6.19

Warm-up:

Coaches Choice

Strength:

Power Snatch
Take 4-6set to build to a heavy 1Rep
Use Rep Sequence: 4-3-2-1-1-1….

Conditioning:

“Isabel”
30 Snatches, 135#/95#

-OR-

If you have done Isabell in the past and want a different challenge, or you want to go lighter and practice technique

AMRAP 6min
6 Power Snatches
18 Lateral Bar Jumps, 1=1

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