Cross Training

Warm Up

4 rounds Assault Bike

• 1-minute at 400+ Watts (or 1.5 to 2 times body weight)
• 30-second recovery
  

Stretch and Mobility (5 to 10min)

Workout

Power

10 rounds (or 20min time cap)

• 1 squat snatch or clean and jerk (about 75% of 1 RM)
• 3 box jumps (24/20)

Metcon

4 rounds

• 500m row (at 1:50 or less)
• 500m ski (at 2:00 or less)
• 2 min rest

Warm Up

15 min AMRAP

• Craig Special (Hang Squat Clean + 1 Front Squat) + Jerk
• Work up in weight with each rep

Workout

Chipper for Time

40, 30, 20, 10 Reps

• Assault Bike Cals
• Toes-to-bar (scale knees to waist)
• Air Squats
• Burpees

Workout

Today starts the beginning of the Crossfit® open workouts with the announcement of 19.1 arriving last night. Our plan is to follow the open workouts as part of our training.

15 min AMRAP

• 19 wall-balls (20/14)
• 19 Cal Rower

Complete as many rounds as possible. Each cal counts as a rep.

Workout

3000m Row and Thrusters

• Row for 3min
• 10 Thursters (95/75)

Repeat until you reach 3000 meters.

Strength

Clean and Jerks

• 5-5-3-3-3-1-1-1-1

Increase weight on each set and finish with heavy singles

Squats

• 3 x 20 at 50%

Workout

5 rounds for time

• 6 Pull-ups
• 9 sumo deadlift high pulls (95/75)
• 12 cal assault bike

Rest for a couple of minutes

60 Wallballs for Time (20/14)

Warm-up

10 rounds

• 3 ring dips
• heavy med-ball sq clean w/ 5-second pause in squat

Workout

• 400m run
• 15 clean and jerks with med-ball (80/50)
• 400m run
• 12 clean and jerks
• 400m run
• 9 clean and jerks
• 400m run
• 6 clean and jerks
• accumulate 6 total rope ascents during workout

Strength Training

Power Cleans

• clean warm-up reps
• 5 x 3

Squat

• squat warm up reps
• 3 x 12 @ 60% max

Press

• press warm-up reps
• 3 x 12 @ 60% max

Strength

Olympic Lifts

• warm-up reps
• 8 x 2 Snatch or Cleans @ 90%

Squats

• Squat warm-up reps
• 2 x 5 at 75%

Metcon

10 Min Alternating Emom

• 8 Thrusters at 95lb
• 5 Toes-to-Bar

Rest for 2 minutes

10 Min Alternating Emom

• 20 cal Assault Bike
• recovery pace

Warm-up

5 Rounds

• 3 strict pull-ups
• 3 high box jumps

Strength

10 Rounds

• 1 power clean + 1 push press + 2 jerks

(Increase weight each round)

Metcon

Alt 20 min emom

• 5 deadlifts + 5 bar facing burpees 225 / 155
• 15 wall-balls 20/14
• complete 6 rope climbs throughout the workout.

Strength Training

Olympic Lift Practice

• strength warm-up reps
• 8 x 2 clean at 80%

Squats

• Squats warm-up reps
• 5 x 5 at 80%

Press

• Press warm-up reps
• 5 x 5 at 80%

Cardio

10 Rounds for Time

• 10 Cal Assault Bike
• 10 Cal Ski Erg
• 20 Air Squats