Strength/Skill
EXTENDED WARM-UP
Review Barbell Complex & Build to Starting Weight
Workout
5 SETS FOR LOAD
3 Power Clean
3 Front Squat
3 Shoulder to Overhead
-Rest as Needed b/t Sets-
*Start Moderate and Build to Heavy
Partner Finisher
4 SETS EACH
24 Air Squats
12 Burpees
*Partner 1 completes a full round while Partner 2 rests.
OPEN GYM 10AM to Noon
Workout
FOR TIME
40 Wall Balls (20/14)
40 Gym. Kipping Pull-ups
40 Push-ups
40 Power Snatch (95/65)|(65/45)
40 Box Jumps
*Every Minute, Including at 3,2,1…go, Perform 3 Up-downs
*20 Minute Cap
Finisher
3 SETS
1:00 Wall Sit
1:00 Glute Bridge
*No Rest Between Sets or Minutes
8AM Bootcamp
9AM CrossFit
Strength/Skill
ON A 15:00 RUNNING CLOCK…
Heavy Set of 5 Bench Press
Workout
EMOM x 18 MINUTES
MIN 1 – :50 Bike or Row
MIN 2 – 15 Slam Balls (Plank Hold Remainder of Minute)
MIN 3 – 10 Ring Rows (Hollow Hold Remainder of Minute)
Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Click Here for the workout standards.
Simulated Pre-Open Workout
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Alt. Lunges + 4 Push-ups
MIN 2 — Row or Bike, Moderate Effort
-Rest 3:00-
EMOM x 10 MINUTES
MIN 1 — AMRAP of 4 Air Squat + 4 DB Push Press (light)
MIN 2 — Row or Bike, Moderate Effort
Cool Down
FLOW STRETCHING
2:00 Pigeon (1:00 each side)
2:00 Saddle
2:00 Dragon (1:00 each side)
2:00 Seated Fold Forward
2:00 Rebound
