Strength & Conditioning

ACTIVE RECOVERY

Strength

4×10-12 of ea (not a super set)

Bent over fly

Bench Seated Press

Bench Seated Lateral raises

WOD

For time:

50 Bike Erg Calories

Row, 1000 m

40 Bike Erg Calories

Row, 800 m

30 Bike Erg Calories

Row, 600 m

20 Bike Erg Calories

Row, 400 m

10 Bike Erg Calories

Row, 200 m

Cap 35

GYMNASTICS

Every min for 12 mins, alternating between: 

max rep Wall Walks, 45 secs

max rep Pistols, 45 secs

max rep Double Unders, 45 secs

Rest 1 min

WOD

3 rounds

5 mins each, for max reps of:

40/30 Row Calories

30 Wall Balls, (20/14)

20 Toes-to-bars

max reps in remaining time Burpees

Rest 3 mins between each round.

STRENGTH

15min clock

Bench Press

3RM

WOD

AMRAP 6

10 Pull-ups

10 Deadlifts, (245/170)

(GOAL: 4+ RNDS)

OLY

Complete sets every 2:00 for 12 mins.

Snatch 1×2 at 80% 1RM
Snatch 1×2 at 80% 1RM
Snatch 1×2 at 85% 1RM
Snatch 1×2 at 85% 1RM
Snatch 1×1 at 90% 1RM
Snatch 1×1 at 90% 1RM

WOD

‘GREAT WALL’

30-20-10-20-30
DB Pwr Snatch, (50/35)
Box Jump, (24/20)
Push Jerk, (95/65)

Time cap: 20 mins

STRENGTH

WOD

Crossfit Open 21.3 & 21.4

15 Front Squats (95/65)

30 T2B

15 Thrusters

–Rest 1:00–

15 Front Squats (95/65)

30 C2B Pull Ups

15 Thrusters

–Rest 1:00–

15 Front Squats (95/65)

30 Bar Muscle Ups

15 Thrusters

CAP 15min

then, Immdiately start

*7MIN CLOCK

1RM – CLEAN COMPLEX

1 DL + 1 Sq Cln + 1 Hng Cln + 1 Jerk

BRING A FRIEND DAY

ACTIVE RECOVERY

7 rounds

1 min per station, 

for max Cals/Reps of:

Up/Downs to plate

Row

Bike Erg

Alt Box Step Ups

Rest 1:00 between Rounds

All 4 mvmnts =1rd, workout is 35min total

GYMNASTICS

AMRAP 10 mins of:
10 Pistols
12 Alt hang leg raises
20 Goblet Sq
12 Alt hang leg raises
20 Cossack Sq
10 Alt hang leg raises
20 Air Sq
10 Alt hang leg raises

WOD:

2 rounds, each round for time, of:
Row, 1000/800 m
50 Alternating Dumbbell Hang Clean & Jerks, 50/35 lbs
30 HSPU

Rest 5 mins between each round.

Cap 30

OLY

EMOM 8

start with 30-40%

1 Snatch High Pull + 1 Hang Squat Snatch + 1 Overhead Squat

then:

8 min Clock to establish 1RM complex

1 Snatch High Pull + 1 Hang Squat Snatch + 1 Overhead Squat

WOD

AMRAP 10:

50 Bar Facing Burpees

40 Pull-ups

20 Overhead Squats (135/95)

ACTIVE RECOVERY

MOBILITY

 12-15min

Active Recovery WOD:

EMOM 5

:45 Sprint Bike Cals

rest remainer of min.

— Rest 2 mins —

EMOM 5

:35 Sprint Bike Cals

rest remainder of min.

— Rest 2 mins —

EMOM 5

:25 Sprint Bike Cals

rest remainder of min.

CONDITIONING

4 rounds: 

Run 400 m

30 Box Jumps (24/20)

20 Deadlifts*

8 Wall Walks

Rest 3 mins

*Round 1: (265/185)

*Round 2: (245/170)

*Round 3: (225/155)

*Round 4: (205/135)

Time cap: 40 mins