 A. Metcon (No Measure)
Superset 15, 12, 10, 8, 8+ BB Shoulder Press DB Lateral Raises Superset 5 x 10 BB Upright Row Banded Reverse Fly B. Metcon (Rounds and Reps) "On To The Next One" 20 min AMRAP 20 Kettlebell Swings (70 / 53), 16 Cal Bike, 200m Run 20 GHD Sit-Ups 20 Wallballs (20 / 14) 20 Calorie Row Modifications KETTLEBELL SWINGS - Russian Swings - Reduce Weight - Alternating DB Snatch - Banded Good Mornings GHD SIT-UP - V-Ups - Weighted Abmat Sit-Ups WALLBALL - Jump Squats - Thrusters 65 / 45 lb - Dual Dumbbell Thrusters 25 / 20 lb
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 A. Deadlift
Build to a 5RM At Home / Fitness 6 Rounds 1 min - 20 DB Single arm RDL (switch sides each round) 1 min - 40 sec Max Hollow Rocks B. Metcon (Reps) "Fifth Wheel" 5 min ARAP, rest 5:00: 7 Rounds of "The Chief" (115/85) (Rx+ 155 / 105) Max Machine Cals 5 min ARAP, rest 5:00: 6 Rounds of "The Chief" (135/95) (Rx+ 185 / 135) Max Machine Cals 5 min ARAP 5 Rounds of "The Chief" (185/135) (Rx+ 205 / 145 lb) Max Machine Cals 1 Round of "The Chief": 3 Power Cleans 6 Pushups 9 Air Squats Modifications POWER CLEAN - Dual DB Power Clean - Odd Object Clean - Sandbag Clean PUSH-UPS - Elevated Floor - Knee Push-Ups AIR SQUATS - Alternating Lunges BIKE ERG - Sub Cals on Any Other Machine At Home / Fitness 5 min ARAP, rest 5:00: 7 Rounds of "The DB Chief" Max Machine Cals or Mountain Climbers 5 min ARAP, rest 5:00: 6 Rounds of "The DB Chief" Max Machine Cals or Mountain Climbers 5 min ARAP 5 Rounds of "The DB Chief" Max Machine Cals or Mountain Climbers 1 Round of "The Chief": 6 DB Power Cleans 6 Pushups 9 Air Squats  A. Metcon (Rounds and Reps)
"Homeward Bound" 20 min AMRAP 20 Burpee Box Jump Overs (24/20) 400m run, 30/22 Cal Bike, 40/30 Calorie Row 80 Double Unders Modifications BURPEE BOX JUMP OVER - Burpee Over Rower - Standard Burpee DOUBLE UNDERS - 1.5x Reps Single Unders - Line Hops - Double Taps B. Metcon (Reps) 2 Rounds 1 min - Handstand Push Ups as strict as possible 1 min - 25 Russian KBS 1 min - Handstand Push Ups as strict as possible 1 min - 25 Hollow Rocks HSTPU Progression - Deadstop HSPU, Strict HSPU, Kipping HSPU. *Focus on the quality of the HSPU Modifications Use Ab Mat Dual DB Z Press Push Ups OR 2 Rounds 1 min - 10-12 Bench Press @ 65% 1 min - 25 Russian KBS 1 min - 10-12 Bench Press @ 65% 1 min - 25 Hollow Rocks  A. Back Squat
Box Squat 7 x 2 Sets 1 & 2 - 60% of 1RM Sets 3 & 4 - 65% of 1RM Sets 5, 6, & 7 - 70% of 1RM Fitness / At Home 6 Rounds Min 1 - 4 BS Complex (All the way down, 1/2 up, ATW Down, ATW Up) @ 50% Min 2 - 30 sec KB SDLHP B. Metcon (Weight) Olympic Technique 5 Complexes: 1 Pausing Power Snatch 1 Pausing Overhead Squat 1 Pausing Squat Snatch All pauses are for 1 second in each respective "catch" or "bottom" position: Power Snatch - Pause at the quarter squat power catch. Overhead Squat - Pause at the bottom of our squat. Squat Snatch - Pause at the bottom of our catch. Stimulus All percentages based on 1RM Snatch: Set 1 - 50% of 1RM Snatch Set 2 - 55% of 1RM Snatch Sets 3+4+5 - 60% of 1RM Snatch - Placing the focus to our receiving position today. - By forcing a pause, we have the chance to confirm the most challenging portion of the lift: the catch. - We are essence "getting comfortable with an uncomfortable spot". - When we find excellence in this "slow" (hence a pause), we then build the foundation to do it "fast" (think heavy 1RM lifts). Scale Cleans and Front Squats instead of Snatches and OHS Fitness / At Home 5 Rounds 20 Russian KBS OR Hanging DB Snatches 5 (w/ KB or DB) (Rev Lunge + Rev Lunge + Gob Squat) C. Metcon (Time) "From the Top" 30 Power Snatches (115/85)(Rx+135/95) 30 Overhead Squats 30 Squat Snatches On the Minute - 5 TTB At Home / Fitness 45 Alt. DB Power Snatches 45 SA Overhead Squats 45 Squat Snatches 45 DB Squat Cleans On the Minute - 8 Tuck Ups Scales POWER SNATCH - Power Clean (135/95)(Rx+ 155/105) - 45 Alt. DB Snatch OVERHEAD SQUATS - Front Squat - 45 Single Arm Overhead Squats SQUAT SNATCHES - Squat Cleans - 45 DB Squat Cleans TOES TO BAR - Knees to Elbow, Hanging Knee Raises, Toes to Rig 8 GHD SU  8am Intro
9am Advanced A. Metcon (Weight) Olympic Stamina 8 min EMOM 3 Squat Snatches Rest 2:00 8 min EMOM 2 Squat Clean and Jerks Squat Snatch Percentages (based on 1RM Snatch): Sets 1-4 - 60% of 1RM Snatch Sets 5-8 - 65% of 1RM Snatch Squat CJ Percentages (based on 1RM C&J): Sets 1-4 - 65% of 1RM Clean & Jerk Sets 5-8 - 70% of 1RM Clean & Jerk - Rare comnbination to work both the snatch and clean and jerk in one part. - The style of today's format allows us to focus in on a specific point of performance. - Say it's the heels on the catch of the squat snatch. Today we have the opportunity to dial in and hone that specific point through reps. - Choose two focus points. One for the snatch, and one for the clean and jerk, and let's keep them as the loudest thing in our minds during execution. - Record the heaviest snatch and clean & jerk into the app, and they will be totaled for our score. B. Metcon (Reps) "Hot & Ready" 5 Rounds: 1:00 - Max Alt Dumbbell Power Snatches (50 / 35) 1:00 - Max Front Squats (115 / 85 lb) 1:00 - Max Calorie Bike 1:00 - Rest C. Core Midline Not for Time: 30-25-20-15-10: GHD Sit-Ups Weighted Hip Extensions (35 / 25 lb) or Banded Good Mornings Row Calories 10am Community WOD A. Metcon (Reps) (:30 work / :15 rest) 4 Rounds Deadlift (155/105) Rev Lunge from plate w/ MB (Right) Rev Lunge from plate w/ MB (Left) Goblet Squats (2 min Jump Rope 1 min Rest) 4 Rounds DB Upright Rows DB Alt Isometric Presses BB Bent Over Rows (155/105) Bench Press / Push Ups / Dips (2 min Jump Rope 1 min Rest) 4 Rounds Ab Mat SU w/ feet anchored Scissor Kicks Wtd Crunch w/ feet anchored Russian Twists  A. Metcon (Time)
"12 Days of CrossFit" 1 Thruster 2 Hang Power Cleans 3 Deadlifts 4 Burpees 5 TTB 6 Box Jumps 7 Hand Release Pushups 8 Reverse Lunges 9 Kettlebell Swings 10 AbMat Sit-Ups 11 Wallballs 12 Cal Bike or Row Barbell - 135 / 95 lb Box - 24"/20" Kettlebell - 70 / 53 lb Wallball - 20 / 14 lb Fitness "12 Days of CrossFit" 1 - 200m Run 2 DB Hang Power Cleans 3 DB SDLHP 4 Burpee Tuck Jumps 5 Tuck Ups 6 Broad Jumps 7 Hand Release Pushups 8 DB Reverse Lunges 9 Kettlebell Swings 10 MB AbMat Sit-Ups 11 MB Squat Jumps 12 DB Snatches Rx+ "12 Days of CrossFit" 1 Thruster 2 Hang Power Cleans 3 Deadlifts 4 Bar facing Burpees 5 TTB 6 Box Jumps 7 Dips 8 Pistols 9 Kettlebell Swings 10 GHD SU 11 Wallballs 12 Muscle Ups Barbell - 155 / 105 lb Box - 30"/24" Kettlebell - 70 / 53 lb Wallball - 30 / 20 lb Modifications BARBELL MOVEMENTS - Sub Dumbbells or Kettlebells - Sub Odd Object BOX JUMPS - Box Step-Ups - Tuck Jumps HAND RELEASE PUSH-UPS - Standard Push-Ups KETTLEBELL SWINGS - Hang Dumbbell Swings - Banded Good Mornings WALLBALLS - Jump Squats - Dumbbell Thrusters 12 CALORIE BIKE ERG - 12 Cal Row - 9 Cal Assault Bike - 9 Cal Ski Erg  A. Metcon (Time)
"8th Grade" 8 Rounds: 45 Double-Unders 30 Air Squats 200m Run, 15/12 Cal Row, 12/9 Cal Bike Modifications DOUBLE UNDERS - 65 Single Unders - Line Hops - Double Taps AIR SQUATS - Alternating Lunge B. Metcon (Reps) 5 Rounds (2:00) 20 GHD Sit-Ups Time Remaining: Max Distance Handstand Walk Modifications GHD SIT UPS -V Ups -Wtd Abmat SU -15 Toes to Bar |
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