METCON
“TOM”
25min AMRAP
7 ring muscle ups
11 thrusters 155/105
14 toes to bar
Lite/beginners
25min AMRAP
7 ring rows
11 thrusters 75/55
14 sit ups
U.S. Army First Lieutenant Thomas M. Martin, 27, of Ward, Arkansas, assigned to the 1st Squadron, 40th Cavalry Regiment, 4th Brigade Combat Team (Airborne), 25th Infantry Division, based in Fort Richardson, Alaska, died on October 14, 2007 in Al Busayifi, Iraq, of wounds suffered when insurgents attacked his unit with small arms fire. He is survived by his parents, Edmund and Candis Martin; sisters Sarah Hood, Becky Martin, and Laura Martin; fiancee, Erika Noyes; and grandmother, E. Jean Martin.
Accessory work
Shoulders of steel
Crossover symmetry 3 movements x3
Weightlifting
Barbell cycling
30 unbroken clean and jerks
Gymnastics
30 strict pull ups
Core + skills
5 rds
10 GHD sit ups
30 double unders
Strength
Back squats
5-5-3-3-3-1-1-1-1
*Build to max
METCON
15min EMOM
4 shuttle runs 20ft
4 burpees
4 shuttle runs 20ft
Note: If you complete all the reps before the minute, rest. If you cannot complete all the reps in the minute, subtrac 1 rep of each movement
Accessory work
Shoulders of steel
Arnold press 3×10
Weightlifting
Barbell cycling
Every 80 seconds for 5 sets
6 clean and jerk 135/95
Clean pulls @110% of 1RM
3-3-3-3
*Drops allowed
Snatch balance (Light and snappy)
3-3-3-3-3
*5 sec hold at bottom
Gymnastics
30 ring dips
Core
15 L-pull ups
Skills
The clean and jerk
METCON
For time:
37 clean and jerks
Lite/beginners (Technique focus)
40% bodyweight
Scaled
50% bodyweight
75% bodyweight
Rx
Bodyweight
Time intent: Approximately 10min (4 reps per minutes)
Maintenance/Mobility
Mandatory full body stretch 10min
Accessory work
Shoulder of steel
KB shoulder press 3×10
Weightlifting
Barbell cycling
30 unbroken power snatch
Gymnastics
30 ring muscle ups transitions (no dips)
Accumulate 1min of Front planche
Core
Accumulate 1min of L-sit hold on plates
CrossFit total is Monday February 18th
1 rep max back squat
1 rep max shoulder press
1 rep max deadlift
Score is all 3 lifts combined. Example: 200lbs back squat + 100lbs shoulder press + 300lbs deadlift = 600
Strength
Shoulder press
5-5-3-3-3-1-1-1-1
Note: Build to max
METCON
For time:
10-9-8-7-6-5-4-3-2-1
Pistols right
Pistols left
V-ups
Accessory work
Shoulder of steel
Crossover symmetry 3 movements x3
Weightlifting (Week 4)
Barbell cycling
Every 80 seconds for 5 sets
6 power snatch 135/95
Snatch pulls @110% of 1RM
3-3-3-3
*Drops allowed
Front squats
3-3-3-3-3
*5 sec hold at bottom
Gymnastics
5 minutes of free standing handstand practice
Core
2 rounds
25 GHD situps
25 back extensions
FL 1:
For time:
21-15-9
Cals bike
Burpees
FL 2:
For time:
9-15-21
Cals row
Burpees
2018 Athlete of the year:
“DENA”
For time:
5 rope climbs
Then
5 rounds of:
20/14 cals row
20ft handstand walk
10 burpee box jump overs 24/20
Then
5 rope climbs
“TRIFECTA”
Gymnastics
Accumulate 1min of:
Handstand hold
Rope climb hang
Front planche
Ring complex
5 sets
5 false grip ring rows
5 ring muscle up transitions
5 ring dips
METCON
5 rounds
8 pistols
12 hand release push ups
Weightlifting
5 sets
3 position snatch
Low hang, hang, snatch
Note: 3sec pause at each position
Clean and jerk complex
5 sets
1 power clean
2 hang squat cleans
3 shoulder to overhead
Note: Build to max for both
Firebreathers
5 rounds for time:
6 power snatch 155/105
6 bar facing burpees
6 thrusters 155/105
6 bar facing burpees
METCON
20min AMRAP
150 double unders
75 pull ups
50 wall balls 20/14
Accessory work
Shoulders of steel
Dumbells press 3×10
Weightlifting
Power cleans
3-3-3
Front squats
3-3-3
Barbell cycling
Unbroken clean and jerks 135/95
Up to 30 reps in the least amount of breaks. Rest as needed between sets
Split jerks
2-2-2-2-2
Gymnastics
Strict handstand push ups 3xmax
Core
50 med ball russian twists 20/14
*feet off the ground
Skills
Beat swing
Toes to bar
Chaining toes to bar
METCON
3 rounds for time:
21 bar facing burpees
15 toes to bar
then
For load:
9 rep max low hang clean and jerk
TImecap: 10min
*The first rep starts from the ground then, for all consecutive reps, the bar must pass below the knees but cannot touch the ground. Both parts must be completed under the 10min timecap
Score is time for the METCON and load
Note: Say goodbye to your grip!
Accessory work
Skills
100 double unders as fast as possible
Weightlifting
30 unbroken snatch
*Go 5-10lbs heavier than last time
Gymnastics
3 rounds
6 pistols right
6 pistols left
Core
30 V-sit ups
Strength
Bench press
3-3-3-3-3
*Build up to max
Deadlift
3-3-3-3-3
*Aim for 5-10lbs heavier than your 4RM
Accessory work
Shoulders of steel
Lateral raises 3×10
Weightlifting
Power clean and jerk
3-3-3-3-3
*Touch and go
Barbell cycling
Every 90sec for 5 sets
6 clean and jerk 135/95
Back squats
1-1-1-1-1
*10sec pause at bottom
Gymnastics
25 strict pull ups
Accumulate 1min of:
Front planche
Core
30 slow GHD sit ups