Skills/conditioning
10min EMOM alternating
15/12 cals row
30 double unders
*For added challenge, use a Zeus rope
METCON
For time:
10-1
Thrusters 95/65
1-10
Chest to bar pull ups
Accessory work
Shoulders steel
Dumbbells lateral raises 3×8
Weightlifting
30 snatch 135/95
*In the least amount of sets. Rest as needed between sets. If you can’t chain more than 10 reps, go lighter. This should be a 3 to 5 set workout
Gymnastics
5 sets
3 leg raises
2 L- pull ups
Core
Accumulate 90sec of:
Front planche hold
Strength
Back squats
5-5-5-5-5
*3sec pause at the bottom
METCON
For time:
50 wall balls 20/14
40 burpees
30 box jumps 30/24
20 handstand push ups
10 strict weighted pull ups 20/14
Accessory work
Shoulders of steel
Dumbbell bicep curl to press 3×10
Weightlifting
Power cleans + push jerk
3-3-3-3
Clean pulls @110% of 1RM
2-2-2-2
Front squats
3-3-3-3
Gymnastics
10 strict knees to elbows
10 strict toes to bar
10 strict pull ups
Core
50 GHD sit ups
50 back extensions
For time:
100m row
250m row
1000m row
5000m row
Test each of those time domains
Note: Don’t worry, we’ll test the 500m some other time as well
“Pyro Super Bowl”
Teams of 3
4 rounds
5min AMRAP
21 bench press 185/125
15 dumbbells step ups 24/20 50/35
9 forward+backward shuttle runs 25ft
1min rest between rounds
Share the work as needed, one athlete works at a time. Continue where you left off
Score is total reps competed for all 4 rounds
“TRIFECTA”
Gymnastics
Accumulate 1min of:
Front planche
Skills
Chaining toes to bar
E2M10M (5 sets)
1 strict toe to bar
2 kipping toes to bar
2 kipping pull ups (no butterfly)
1 bar muscle up
METCON
5 rounds for time:
12 false grip ring rows
8 inverted burpees
6 over the kettlebell L-sits
Weightlifting
“COMPLEXITATED”
5 sets
3 snatch grip deadlifts
3 hang snatch
3 overhead squats
5 sets
3 clean grip deadlifts
3 hang clean
3 split jerks
Note: Build to max
Firebreathers
“ELIZABETH”
For time:
21-15-9
Squat cleans 135/95
Ring dips
Strength
Deadlifts
5-5-3-3-3-1-1-1-1
Note: For this format, aim for max load across all sets
METCON
3 rounds for time:
21/15 cals row
15 hand release push ups
9 strict pull ups
Accessory work
Shoulders of steel
Dumbells shoulder press 3×10
Weightlifting
Power cleans
2-2-2-2-2
Push jerk
2-2-2-2-2
Gymnastics
100ft handstand walk
Core
50 back extensions
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
