10 min clock
100m Plate OH Run 25/15
25 Double Unders
8 Thrusters
14 Min AMRAP
10 Burpees
2 x 100m Shuttle Runs*
10 Toes 2 Bar
*This is a 200m run, however, run it as a shuttle run (50m down & 50m back….twice)
**Count the run as 4 reps.
Perform each set E3MOM.
#NeveRmISsaMonDAy
10 min time cap
Sprint Row
100m-200m-300m-200m-100m
Perform a :45s Elbow Plank between each round of row
Odd min – 12 Alt DB Snatch (HAP)
Even min – :45s Hollow Rocks
5 Rounds of
4 min to complete
40m Walking Lunge (no weight)
30 Single DB Front Rack Squats 50/35
10 Single Arm DB Push Press 50/35 (R Side)
10 Single Arm DB Push Press 50/35 (L Side)
Rest with any additional time remaining.
Keep track and score each round separately.
NO CLASS- Endurance Club- NO CLASS
I’ve received a few texts/messages and it appears everyone is getting stuck trying to make dad’s happy for Father’s Day!
We will resume next week: 6/23
On 6/23 We will be measuring our fastest:
100m
200m
300m
400m
800m
1 mile
This will be something we work on improving by August!
If you are looking for a workout tomorrow, you can do crossfit dad stuff like: taking out the trash, beer curls, (JOKING GUYS!)… You can:
10 sets:
Run 200m out and Sprint 200m back
rest 30 seconds
We do not want 10 split times- we want ONE total time, with a running clock
*Get an app on your phone like MapMyRun, Strava, etc. and run 0.25 miles, sprint back where you started.
Goal: Giving a sprint on the way back is where we want the effort-go hard, with an emphasis in CATCHING your breath and slowing your heart heart during the rest! Top 2 priorities- yes RESTING is the focus!
Partner WOD
14-13-12-11-10-9-8-7-6-5-4-3-2-1
Deadlift x1.5 Bodyweight
Bench Press x1 Bodyweight
Clean x.75 Bodyweight
Choose a workout and give it everything you got!
Run/Row/Ski 800m or Bike 4 mins
About 20 minutes of guided stretching
2 Mins PVC Pass Thrus & Stretching
With a band on the rig:
45 Seconds Each Position
-Lats
-Delts
-Triceps
-Pecs
Then Lower the band, step into it & pull it into your hip crease. Bend forward like a straight leg deadlift & stretch hamstrings (with your back to the rig)
Then Lower the band & Grab a plate to stretch ankle/calves
AMRAP 20 Minutes
2 Ring Muscle-Ups
4 Overhead Squats (135#/95#)
12 Burpees over bar
Coaches & Athletes will determine appropriate substitutions for MU’s on a case by case basis.
20 Minute AMRAP
10 Calories Air Assault Bike
5 Thrusters (135#/95#)
10 Burpees Over Bar
AMRAP 20 Minutes
50 Double-Unders
6 Chest to Bar Pull-ups
10 GHD Sit-Ups
Sub Supinated Ring Rows for C2B, or even feet elevated on box for added difficulty.
Sub 20 Ab Mat Sit-ups for GHD Sit-ups
5 Sets of 2
Pause (2) seconds at knee level.
*set 1 – 80%
set 2 – 85%
set 3, 4, 5 – 90%
On the 1:30 x 7 Sets:
1 Snatch Pull
1 Low Hang Power Snatch
*set 1 – 65%
set 2 – 70%
set 3-7 – Build to a heavy
“Rush Hour”
On the 4:00 x 5 Rounds:
12/9 Calorie Assault Bike
9 Barbell-Facing Burpees
6 Power Snatches (135/95)
Row Conditioning
2 Rounds, Not for Score:
300m Slower (2K + 18s)
300m Moderate (2K + 10s)
300m Fast (2K + 2s)
Run/Row/Bike/Ski 400m
PVC Pass Thrus & Shoulder Stretches
Get set up for workout
AMRAP 40 Minutes
300m Run
Max Reps Handstand Push-Ups
100m Dummbell Farmer Carry Run (50#/35#)
10m Handstand Walk
Max Calorie Row 1 Minute
-Substitute 20m Bear Crawl for 10m Handstand Walk
-Sub Ring Dips for Handstand Push-ups
