Skills/Conditioning/Power
10min EMOM alt min
1 legless rope climb
5 box jumps 36/30
METCON
5 2min rounds
25/17 cals row
Max push ups
Rx+ Max ring push ups
Note: If you can perform 10 full rom push ups with ease, go on the rings
2min rest between rounds
Accessory work
Crossover symmetry 3x each
Row
Reverse fly
Pulldown
Beach body 3x each
10 dumbbell curls alt arm
10 dumbbells lateral raises
10 pec flies (On a bench)
*Pick a weight challenging for 3 sets of 10 reps*
Core
30 V-ups
Skills/Conditioning
Tabata double unders
METCON
For time:
21-18-15-12
Toes to bar
12-9-6-3
Shoulder to overhead
135/95 155/105 185/125 205/145
Scaled
Knee raises
Shoulder to overhead
95/65 105/75 115/85 135/95 155/105
Accessory work
Crossover symmetry 3x each
Archer
Pulldown
Tiger walk
Note: Refer to the sheet. “Happy shoulders, happy life”
30 jerk grip sots press
2 sets
25 GHD situps
25 back extensions
Weightlifting W3D3
Snatch
5×1
Snatch pulls @110% of 1RM
3×3
Front squats
5×2
Strength
Power snatch
3-3-3-3-3
Build to max, drops allowed but keep them close together
Hang cleans
2-2-2-2-2
Build to max, no drops
*Weightlifting W3D2*
METCON
7min AMRAP
10 power snatch 75/55
3 ring muscle ups
Scaled
7min AMRAP
10 power snatch 75/55
3 pull ups
Accessory work
Crossover symmetry 3x each
90/90
Scaption
Incline plus
Victory
30 snatch grip sots presses (light load, bar or even PVC pipe)
30 glute ham raises (on the GHD or ground with a partner)
Maintenance/Mobility
ROMWOD
“Never forget”
911 memorial workout
For time:
343 burpees
or
343 walking lunges
Rx+ weight vest on
Legendary/ For time: 343 burpees and 343 walking lunges with weight vest
On September 2001, 343 firefighters lost their lives responding to the World Trade Center incident.
This workout might seems like the worst, but it is nothing compare to what the victims, families and friends of the victims and all the people affected by this tragedy had to go through. Let’s remember those that lost their lives. Now, this is a workout, whatever your fitness level is, challenge yourself and remember, whatever you do, it will never be as bad as being in a tower, on fire, collapsing on you. CrossFit is about being comfortable with the uncomfortable and this is exactly what this workout will do, make you uncomfortable. Being uncomfortable make you fitter, better and mentally stronger. Attendance for classes tomorrow should be at an all time high. Let’s do this!!!
CrossFit Lite/beginners
Skills/technique
Snatch and the clean and jerk
15min AMRAP
Burpees
Acc work (on your own time)
Crossover symmetry 3x each
Snow angel
Bear hug
ATYT
30 PVC pipe split jerks
Not for time: 50 back extensions
Weightlifting W3D1
Clean and jerk
5×1
Clean pulls @110% of 1RM
3×3
Back squats
5×3
