Warmup
2 rounds of:
• 1 min Row
• 1 min PVC Good Mornings
• 1 min Jump Rope (singles)
Strength
Deadlift
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM
Snatch Grip Pulls
• 5 reps @80% of 1RM
• 5 reps @90% of 1RM
Core
3 rounds of:
• 12 Straight Leg Sit-ups
• 10 Toes-to-bar
Conditioning
15 min AMRAP:
• 9 Deadlifts 155/100#
• 12 Push-ups
• 15 Box Jumps 24/20″
Warmup
4 Rounds of:
• 100 m Run
• 10 Wall Ball Shots 20/16#
• 20 Scorpions
• 20 Up and Overs
• 10 PVC Passthroughs
• 10 PVC Overhead Squats
Strength
Snatch
• 5 reps @65% of 1RM
• 3 reps @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Clean & Jerk
• 5 reps @65% of 1RM
• 3 reps @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
Conditioning
Tabata (8 rounds :20 work :10 rest)
• Double Unders
Rest 2 min
Inverse Tabata (8 rounds :10 work :20 rest)
• Clean & Jerk 185/135#
Rest 2 min
Tabata (8 rounds :20 work :10 rest)
• Row
Rest 2 min
Inverse Tabata (8 rounds :10 work :20 rest)
• Dips
Warmup
• 300 m Row
• 20 Air Squats
3 Rounds of:
• 10 m Lunge
• 10 m Duck Walk
Strength
Back Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Weighted Pull-ups
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
6 min EMOM:
• 10 AbMat Sit-ups
• Max Plank Hold
Conditioning
Fallen Hero Friday – Honoring Zembiec
5 rounds for time of:
• 11 Back Squats 185/135#
• 7 Strict Burpee Pull-ups
• 400 m Run
During each burpee pull-up perform a strict push-up, jump to a bar that is ideally 12 inches above your max standing reach, and perform a strict pull-up.
Warmup
• 400 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Kicks
• 10 m Backwards Run
• 20 PVC Passthroughs
• 15 PVC Overhead Squats
• 10 Leg Swings (each leg)
Strength
Overhead Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Snatch
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
3 Rounds of:
• 30 Flutter Kicks
• 10 Ball Slams*
* as heavy as possible
Conditioning
21-18-15-12-9-6-3 cal/reps:
• Air-Bike calories
• Kettlebell Swings 53/35#
• Air Squats
Warmup
• 100 Double Unders
• 20 Jumping Jacks
• 20 Arm Circles
• 20 Leg Swings
• 10 Burpees
Strength
Shoulder Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Bench Press
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
For time:
• 100 AbMat Sit-ups
Conditioning
6 minute AMRAP:
• 1, 2, 3 … Handstand Push-ups
• 1, 2, 3 … DB Deadlift 50/30#
3 minute Rest
6 minute AMRAP:
• 1, 2, 3 … Bar Muscle-ups
• 1, 2, 3 … DB Bench Press 50/30#
Warmup
• 200 m Run
• 20 m High Knees
• 20 m Butt Kicks
• 20 m Side Shuffle Left
• 20 m Side Shuffle Right
• 20 PVC Zombie Squats
• 20 PVC Pass Throughs
• 10 PVC Clean & Jerks
Strength
Front Squat
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Clean & Jerk
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
• 5 reps @80% of 1RM
Core
6 minutes of:
• 20 sec Handstand Hold
• 10 sec Rest
• 20 sec Hollow Body Hold
• 10 sec Rest
Conditioning
4 Rounds for time:
• 500 m Row
• 25 Wall Ball Shots 20/14#, 10/9’
• 100 m Farmers Walk 53/35#/hand
Warmup
4 Rounds of:
• 15 sec max Jumping Jacks
• 15 sec max Zombie Squats
• 15 sec max PVC Overhead Lunges
• 15 sec max Mountain Climbers
2 Rounds of:
• 5 Front Squat 45/35# bar
• 5 Back Squat 45/35# bar
* Add a little weight on round 2 to work into Strength session.
Strength
5 Rounds for max weight of:
• 5 Front Squats
• 5 Back Squats
* Perform all 5 fronts squats, rack, and immediately re-rack to complete the 5 back squats.
* Each round add weight.
* Score equals total weight of each round successfully completed.
Conditioning
10/9/8/7/6/5/4/3/2/1 reps for time:
• Kettlebell Swings 70/53#
Even rounds:
• 10 cal AirBike / Row
Odd rounds:
• 100 m Sprint
Warmup
• 500 m Row
• 10 m High Kicks
• 10 m High Knees
2 Rounds of:
• 20 PVC Good Mornings
• 20 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs
Strength
Deadlift
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Clean Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
Snatch Grip Pulls
• 5 reps @60% of 1RM
• 5 reps @70% of 1RM
Core
8 min EMOM:
• 10 Toes-to-bar
• 15 AbMat Sit-ups
Conditioning
Fallen Hero Friday: Honoring Sham
7 Rounds for time of:
• 11 body-weight Deadlifts
• 100 m Sprint
Warmup
• 10 cal Air-Bike
• 10 cal Ski Erg
• 10 m Lunge
• 10 m Lunge Backwards
• 10 m Bear Crawl
• 10 m Inch Worm
Strength
Back Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Weighted Pull-ups
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
3 Rounds of:
• 20 steps Seal / Plank Walk
• 10 Evil Wheels
Conditioning
3 Rounds for reps:
• 1 min Max Back Squat 95/65#
• 1 min Max Hang Clean 95/65#
• 3 min 400 m Run
– Rest in remaining time after run.
– Rd 1 starts at 0:00. Rd 2 starts at 5:00. Rd 3 starts at 10:00.
Warmup
• 10 cal Air Bike
• 20 Jumping Jacks
• 20 Cossack Side Lunges
• 20 Scorpions
• 20 PVC Passthroughs
• 20 PVC Lunges
• 20 PVC Squats
Strength
Overhead Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Snatch
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
6 min of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Lying Leg Raises
• :10 Rest
Conditioning
5 Rounds for time:
• 20 cal Air-Bike / Row
• 10 DB Snatch 50/30#
Warmup
3 Rounds of:
• 30 Double Unders
• 15 Jumping Jacks
2 Rounds of:
• 10 DB Shoulder Press 20/10#
• 10 DB Bench Press 35/15#
Strength
Shoulder Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Bench Press
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
3 Rounds of:
• 20 Mountain Climbers
• 20 Weighted AbMat Sit-up 20/10#
Conditioning
15 min AMRAP:
• 5 Wall Ball Shots 20/14#
• 10 Push-ups
• 15 Pull-ups
Warmup
• 20 cal Air-Bike / Row
4 Rounds of:
• 5 Hand Release Push-ups
• 5 Kettle Bell Swings 53/35#
• 5 Wall Ball Shots 20/14#
Strength
Weightlifting Competition Simulation
Snatch
• 5 min Warmup
• 3 attempts to establish heaviest lift
Clean & Jerk
• 5 min Warmup
• 3 attempts to establish heaviest lift
Conditioning
CrossFit Baseline Test
For Time:
• 500 m Row
• 40 Air Squat
• 30 Ab Mat Situps
• 20 Push Ups
• 10 Pullups
Where do you rank?
Time Chart (men / women):
3:45 / 4:40 Elite
4:30 / 5:35 Pro
5:15 / 6:30 Expert
6:15 / 7:30 Collegiate
7:15 / 8:30 Intermediate
8:15 / 9:30 Novice
9:15 / 10:30 Beginner
10:00 / 11:00 Time Cap
3 Rounds:
• 100 m Sled Pulls as heavy as possible
Warmup
• 10 Burpees
• 12 Inch Worms
• 14 Duck Walk Steps
• 16 PVC Jumping Squats
• 18 PVC Passthroughs
• 20 Leg Swings
Strength
Front Squat
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Clean & Jerk
• 5 reps @40% of 1RM
• 5 reps @50% of 1RM
• 5 reps @60% of 1RM
Core
• 20 Turkish Get-ups 53/35#
Conditioning
Fallen Hero Friday: Honoring Santora
3 Rounds for max reps of:
• 1 min Squat Cleans 155#
• 1 min Shuttle Sprints (20′ fwd + 20′ bwd = 1 rep)
• 1 min Deadlifts 245#
• 1 min Burpees
• 1 min Jerks 155#
• 1 min Rest
Warmup
• 300 m Row
• 30 Good Mornings 45/35# bar
• 30 Deadlifts 45/35# bar
• 30 Bent Over Rows 45/35# bar
Strength
Deadlift
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Clean Grip Pulls
• 3 reps @90% of Clean 1RM
• 1 rep @100% of Clean 1RM
Snatch Grip Pulls
• 3 reps @90% of Snatch 1RM
• 1 rep @100% of Snatch 1RM
Core
3 Rounds of:
• 20 GHD / Roman Chair Sit-ups
• 20 Good Mornings 95/65#
Conditioning
For time:
• 50 Kettle Bell Swings 53/35#
• 40 Box Jump 24/20”
• 30 DB Push Press 45/30#
• 20 Toes To Bar
• 100 m Sprint
• 20 Toes to Bar
• 30 DB Push Press 45/30#
• 40 Box Jump 24/20”
• 50 Kettle Bell Swings
Warmup
• 200 m Run
• 10 m High Knees
• 10 m Butt Kicks
• 10 m High Knee Skips
• 10 m High Kicks
• 10 m Side Shuffle Left
• 10 m Side Shuffle Right
Strength
Back Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Weighted Pull-ups
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
4 Rounds:
• :20 Straight Leg Sit-ups
• :10 Rest
• :20 Leg Levers
• :10 Rest
• :20 Hollow Body Hold
• :10 Rest
Conditioning
4 Rounds for time:
• 400 m Row
• 10 Ball Slams 50/30#
• 1 Rope Climb 15’
Warmup
4 min EMOM:
• Even min: Jumping Jacks
• Odd min: Jump Rope (singles)
• 20 Air Squats
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
Strength
Overhead Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Snatch
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
40 – 30 – 20 – 10 seconds / reps of:
• Front Leaning Rest on Rings
• Lying Leg Raises
Conditioning
5 min AMRAP of:
• 12 Snatches 95/65#
• 12 Burpees
2 min Rest
Warmup
• 100 Double Unders
• 20 PVC Passthroughs
• 20 PVC Overhead Squats
• 10 Spiderman Lunges
Strength
10 min to establish heaviest:
Snatch Complex
• 1 Power Snatch
• 2 Hang Snatches
• 3 Overhead Squats
10 min to establish heaviest:
Clean & Jerk Complex
• 1 Squat Clean
• 2 Hang Cleans
• 3 Shoulder-to-Overhead
Conditioning
21 – 15 – 9 reps/cals for time:
• Back Squat BW#
• Row
5 min Rest
21 – 15 – 9 reps for time:
• Deadlift BW#
• Lateral Bar Hops
5 min Rest
21 – 15 – 9 reps for time:
• Heavy Jump Rope Swings
• Burpees
Warmup
• 20 cal Air-Bike / Row
3 Rounds of:
• 5 Deficit Push-ups
• 7 DB Press 20/15#
• 9 Jumping Jacks
Strength
Shoulder Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Bench Press
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
3 Rounds of:
• 10 Toes-to-Bar
• 15 Mountain Climbers (L+R=1)
• 20 AbMat Sit-ups
Conditioning
Fallen Hero Friday: Honoring Tyler
5 Rounds for time:
• 7 Muscle-ups
• 21 Sumo-deadlift High-pull 95/65#
Warmup
• 400 m Run
• 40 Jumping Jacks
• 20 PVC Thrusters
• 10 Scorpions
• 10 Lying Up & Overs
Strength
Front Squat
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Clean & Jerk
• 5 reps @70% of 1RM
• 3 reps @80% of 1RM
• 1 rep @90% of 1RM
Core
6 min of:
• :20 Hollow Body Rock
• :10 Rest
• :20 Superman Rock
• :10 Rest
Conditioning
5 Rounds for time:
• 30 Box Step Ups 20” 50/40# DBs
• 15 cal Air-Bike
Warmup
• 10 cal Air-Bike / Row
• 10 m High Kicks
• 10 m High Knees
3 Rounds of:
• 10 PVC Good Mornings
• 10 PVC Side Twists
• 10 PVC Deadlifts
• 10 PVC Passthroughs
Strength
Deadlift
• 3 reps @65% of 1RM
• 3 reps @75% of 1RM
• 3 reps @85% of 1RM
Clean Grip Pulls
• 3 reps @85% of Clean 1RM
• 3 reps @95% of Clean 1RM
Snatch Grip Pulls
• 3 reps @85% of Snatch 1RM
• 3 reps @95% of Snatch 1RM
Core
3 Rounds of:
• 20 steps Plank Walk
• 10 Evil Wheels
Conditioning
20 min AMRAP:
• 20 m Handstand Walk
• 20 Pull-ups
• 20 Kettlebell Swings 53/35#
• 20 cal Row