90 sec EMOM x 5 rounds
3 Front Squat @ 70% of 1RM
Sticks and Stones
15 Minute AMRAP
5 – Muscle ups
10 – Thrusters @ 115/75
10 – Bar Facing Burpees
5 – D-Ball Over the Shoulder @ 150/90
Body Armor
4 Rounds not for Time
25 – Abmat Sit-ups
15 – Barbell Good Mornings @ 95/65
10 – Dumbbell Bench Press @ 70/45
3 Rounds
300m Row (easy-moderate)
25′ lunge (no weight)
10 Ab mat sit-ups
6 Box Step-ups
10 sec HS Hold Locked Out
Between the three rounds, so just two rounds:
3 Spidermans
30 Second Warrior alt.
3 Inch Worms in place
Child’s Pose on box
wrist stretches
3x 20 second freestanding HS Hold
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
200-ft. dumbbell overhead lunge 35b/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. handstand walk
Time cap: 10 minutes
200-ft. dumbbell overhead lunge 35lb/20lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
200-ft. dumbbell front-rack lunge 20lb/10lb
50 dumbbell box step-ups 20in/16in
50 dumbbell strict press 20lb/10lb
200-ft. bear crawl
Time cap: 10 minutes
200-ft. dumbbell front-rack lunge 35lb/20lb
50 dumbbell box step-ups 24in/20in
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Alternating every 60 seconds for 20 minutes.
Practice “Front Scale”
Practice “Back Scale”
Try and see if you can hold for the entire 60 seconds.
BALANCE is more than just a general physical skill.
Review “main site” Wednesday workout
https://www.youtube.com/watch?v=ilBByuwM8hk
Product Info:
Lurong Essential (Blue Bottle)
Click on link then click on the benefits to see how the ancient Deer Antler Velvet could help you. 7 out of 10 people swear by it.
https://www.lurongliving.com/essential-how-it-helps
20x Banded Pull-Aparts (elbows against wall)
20x Band Pass Thrus
5 Gymnastic Kips
5-5 Kipping Pull-ups
10-20 Diamond Push-ups
Alternating Tabata between Rocket Jumps & Hollow Rocks
Perform 1 round of Cindy every minute on the minute for 5 minutes. (a.k.a 5 Minutes of Chelsea)
Start the AMRAP exactly 5 minutes after this.
For CF History Buffs, as well as interested and people who like to be “in the know” read this about the benchmark girls:
https://journal.crossfit.com/article/benchmark-workouts-2
AMRAP 10 Minutes
Single Arm Overhead Walking Lunges w/ Dumbbell x10m (50#/35#)
Single Arm Dumbbell Push Press x10 (50#/35#)
You may not switch arms during a set of lunges. You must do the push presses 5right/5left
For scoring 10m = 10 points
Run 500m
World’s 2nd Greatest Stretch x4 to each side
AMRAP 25 Minutes
Run 400m
Row 500m
Air Assault Calories x15
Each section should be sub two minutes. One burpee penalty for failure to complete any section in less than two minutes. Payment due immediately before continuing
Do these squats after the Monostructural Triplet.
2 minutes rest between sets–After you rack your weight, check the clock and rest 2 minutes.
0:00-0:05
Announcments & Muscle-Up progression demo
0:05-0:15
Alternating EMOM x 10
Max Push-ups
Muscle-Up progression x 4
Overhead Squats with PVC. Move as a class. Emphasis on extreme upward force on the PVC with the upper body.
10 reps, 5 second pause at bottom to determine how quick we are to relax in the overhead position.
Every 3 Minutes at least. 18 Minute Time Cap
4 Rounds
15 Pull-ups
15 Ring Dips
10 Squat Snatch 95#/65#
(Time Cap is 5 minutes remaining in class, if you want more time for the workout get started quicker)
Rx+ = 5 Muscle-Ups instead of pull-ups & dips & 135#/95#
7am – Comp Training w/ Coach Brandon
9am – Open Gym
9am – Endurance Club
*Show Up! Lots of people do. Be like “lots of people”!
Death by 400’s
400m repeats
* Rest 2 mins b/t
Use first 3 intervals to work up to your pace. Time your 3rd interval. Continue until you fall off more than 5 seconds from your 3rd interval. (Max 10 rounds)
This should be an all out effort. If it doesn’t suck, you didn’t push hard enough!
Don’t SUCK!!!
Accumulated 3 min each of:
Weighted Elbow Planks
Handstand Holds
3rd World Squat
