26 Benson Lane Merrick, NY 11566 | (516) 868-7767
A) 5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Bent Over Row x5
Hang Muscle Clean x5
Front Squat x5
Tall Clean x5
B) EMOM For 8 Min Do:
Hang Squat Clean x3 @90-95% of 3RM
C) 4 Sets, Ea. For Time Of:
350 m Row
15 Hang Power Clean and Jerks (115/75)
15 Kettlebell Swings (55/35)
50 Double Unders
rest 4 min
A) Coaches Choice Warm-up
B) EMOM For 12 Min Do:
Min 1 – Nose To Wall Hold x30 sec
Min 2 – Strict Toes To Bar x5-8
Min 3 – 20 Sec Max Pull-up
C) 3 Sets For Total Reps Do
20 Sec Max Cal Airdyne
rest 40 Sec
30 Sec Max Burpee
30 Sec Max DB Hang Power Clean (55/35)
30 Sec Max “No Push-up Burpee”
30 Sec Max Toes To Bar
rest 5 min
A) 2 Sets
Snatch Grip Deadlift x4
Hang Snatch High Pull x4
1″ Below The Knee Muscle Snatch x4
PVC Sotts Press x5
+
Every :30 Seconds For 3 Min (6 Sets) Do:
Tall Snatch x2
B) 3 Sets
Snatch Pull + Hang Snatch x1x2 @80% of Hang Snatch
C) 3 Sets Of:
2 Rounds For Time Of:
8 Box Jump Overs (24″/20″)
8 Thrusters (95/65)
8 Push Press (95/65)
8 Front Squats (95/65)
rest 2 min
A) Coaches Choice Warm-up
B) EMOM For 24 Minutes
Min 1 – Sled Push x150ft
Min 2 – Clean and Jerk x7 (135/95)
Min 3 – Rope Climb x2
Min 4 – Row x15/10 Cal
A) Coaches Choice Warm-up
B) In Teams Of 4 Perform:
3 Rounds For Time Of:
20 DB Thrusters (35/25)
20 Burpees
20 Toes To Bar
200 ft Farmers Carry
*All stations must be occupied by an athlete. All athlete may work at the same time but can only rotate stations once all of the athletes on your team have finished their movement.
A) 2 Sets
High Knee x50ft
Frankenstein Walk x50ft
Step Over/Duck Under x25ft ea. side
+
2 Sets
Double Unders x20 Or 30 Sec Double Under Attempts
Single Arm DB Overhead Lunge x4 ea. arm
Single Arm DB Sotts Press x8 ea. arm
B) For Time:
100 Double Unders
50 Alt DB Squat Snatch (65/45)
100 Double Unders
If you are proficient at double unders and feel comfortable doing more reps, do:
For Time:
200 Double Unders
100 Alt DB Squat Snatches (65/45)
200 Double Unders
*This workout is a grinder, Simple, stay on a movement, and workout through it. Nothing fancy here so go hard!
**Sara Sigmundsdottir (x2 2nd Fittest Woman In The World) got 16:03 using 70lb. Can you beat her?
***WARNING: Double under volume is very high in this workout. Please only perform the 400 total double unders if you are used to doing higher volumes double under workouts and are not worried about not being able to feel your calves for a couple days after this.
A) Coaches Choice Warm-up
B) 5 Sets
10 Sec Front Squat Descent + 5 Sec Tempo 1/2 Ascent x2 Front Squat x1 @55×1
*Squat all the way down, controlling yourself down for 10 sec to below parallel (10 sec Front squat descent). From the bottom, take 5 sec to come up and break parallel, then go right back down to the bottom and repeat (5 sec tempo 1/2 ascent x2). Stand all the way up after 5 sec tempo to you 1/2 squat. Then perform a back squat at 55×1 tempo.
*This drill is to develop perfect squat mechanics and position under tempo and stress from load.
C) AMRAP in 15 Min Of:
10 DB Deadlifts (55/35)
8 Burpee Broad Jumps
6 DB Hang Power Clean + Push Press
400 m Run
2 Rope Climbs
A) 5 Minutes Of Coaches Choice
+
2 Sets
Stiff Legged Deadlift x5
Bent Over Row x5
Hang Muscle Clean x5
Front Squat x5
Tall Clean x5
B) Every 2 Min For 12 Min (6 sets) Do:
Hang Squat Clean x5 @85-90% of 3RM
C) For Time:
9-15-21 reps of:
Overhead Squat (95/65)
Pull-up
rest 4 min
For Time:
21-15-9 reps of:
Pull-up
Push Press (95/65)
Call (516) 868-7767 or email info@crossfitstrongisland.com for a free trial class!
CrossFit Strong Island
26 Benson Lane, Merrick NY 11566
Phone: (516) 868-7767
Email: info@crossfitstrongisland.com
