BASICS

3 rounds for reps

1 min shuttle runs wall to wall on turf

1 min push ups

1 min ball slams

1 min burpees

rest 1 min

Score is total number of reps overall

each shuttle run is 1 rep

 

CROSSFIT

STRENGTH

Bench Press

a) 5-5-5-5-5 (increasing weight each set)

b) 2-2-2(here you use the same weight for each set at your 5RM weight)

Chest to Bar chin ups

6 x your max rep chest to bar STRICT chin ups. NO KIPPING (even tho its almost impossible to kip with an overhand grip)

Dips

10 – 10 -10

On the rings or metador, weighted or unweighted depending on your strength

 

WOD

5 rounds of:

400 meter sprints

– start each round on the 3minute mark

CROSSFIT

With a running clock complete:
1.  3 RFT:
10 Power Snatch (135/93)
10 HSPU

at the 10 minute mark, complete:
2.  3 RFT:
10 Thrusters (135/93)
10 C2B Pull ups

at the 20 minute mark complete:
3.  3RFT:
10 Box Jumps (30/24)
10 TTB

Post times for all three wods.

BASICS

Walking lunge 100 ft. (2 lengths of turf from wall to wall)

21 Pull-ups

21 Sit-ups (hollow body sit ups or abmat sit ups for those new to Basics)

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

 

CROSSFIT

STRENGTH

1. Back Squat 5-5-5-5-5 (last set should be a heavy 5 rep max)

2. Back Squat 1-1-1-1-1

Use the same weight for each back squat, the weight should be 110% of what you used for your 5RM

WOD 1

15-12-9

Unbroken Clean and Jerk

I want you to use the most weight as possible but with the goal to do the each set unbroken. This WOD is NOT FOR TIME. Rest as much as needed between sets.

Rest a couple minutes then,

WOD 2

6min AMRAP:

Thrusters (95/63)

 

 

CROSSFIT

WOD

“Acid Trip”

3 Rounds for time:

400meter run

21 Burpees

 

Rest, then

 

The Finisher

2 Rounds for time

75 Hollow body sit ups

15 Hand stand push ups

MONDAY 10/15

 

BASICS

“Baby Kelly”

4 Rounds for time:

200 meter run

20 wall balls (20/14)

20 box jumps (24/20)

 

CROSSFIT

STRENGTH

Back Squat

OTM for 6 minutes do 2 back squats at 60% of your 1RM

Squat Snatch

OTM for 9 minute do 1 squat snatch at 80% of your 1RM

Clean and Jerk

OTM for 9minutes do 1 clean and jerk at 80% of your 1RM

WOD

3 rounds for time

400 meter run

12 deadlifts (265/185)