2/1

Unwritten – CrossFit Functional

Strength

Warm-up

Burgener Warm up with PVC

Burgener Warm up with BB

Snatch Complex (8 X 1)

high hang + low hang + below knee snatch – ALL SQUAT
1:30 clock

~work technique

~build if technique allows

Metcon (Time)

40 WB

30 CTB/pull ups

20 hspu

30 WB

20 CTB/pull ups

10 hspu

20 WB

10 CTB/pull ups

5 hspu

RX 20/14

18 min cap

1/31

Unwritten – CrossFit Functional

Warm-up

300 row

10 lying banded lat pull downs

10 lying banded supermans

5 banded wide grip CTB with slow negative

3x

Skill

15 min to work T2B technique

if proficient:

EMOM 10:

4/6/8/10/12/14/16/18/20/22

Metcon

Metcon (Time)

For Time:

30 Turkish Get Ups (10 min cap)

rest 3 min

AMRAP 6

burpees over box
If class is large, half start on TGU while other half does AMRAP

1/30

Unwritten – CrossFit Functional

Strength

Warm-up

5 times down & back jog

then..

Banded monster walk

15 jumping squats

Lunge/ reach x10 alt

2X

Front Squat (5 X 3)

2 -3 sec pause in bottom

all at 75%

Metcon (Time)

21/15 cal bike/row

5 rope climbs 15ft

15/12 cal bike/ row

3 rope climbs 15ft

9 cal bike/row

1 rope climb 15ft

1/29

Unwritten – CrossFit Functional

Strength

Warm-up

10 cal erg

5 narrow push ups

5 ring rows

5 wide push ups

5 t-spine rotations / side

X3

Bench Press (4 x 4)

85% of BW

Metcon

Metcon (2 Rounds for reps)

AMRAP 4

clean & jerks

95/135

rest 4 min

AMRAP 4

clean & jerks

105/145

1/28

Unwritten – CrossFit Functional

Warm-up

9 min EMOM

35 DU’s

40 Mountain Climbers

10 frog plank (alt)

then try to perform 10 knee to feet jumps

Strength

Hang Power Clean (12 x 1)

12 EMOM

1-4 : 3 reps

5-9: 2 reps

10-12: 1 rep

Build through emom

Metcon

Metcon (Time)

50-40-30-20-10

prisoner step ups

16 alt DB snatches after each set

RX –

24/30 box

35/50 DB Snatch

18 min cap

1/26

Unwritten – CrossFit Functional

Strength

Squat Snatch (10 X 1)

E2MOM – 1 lift – BUILD

Metcon (Time)

4 RFT

20 Cal Row/ 16 Bike / 20 Ski

20 BB front rack lunges 105/155

15 T2B

75 DU’s

35 min cap

1/25

Unwritten – CrossFit Functional

Warm-up

Jog down & back 5x – increase spead each time

then:

1x through

leg swings 10/leg (front to back & side to side)

fire hydrant circles 10/leg (foward and reverse)

scorpion – 20 alt

plank with lunge (20 alt)

15 hollow rocks

15 superman

15 calf raises

Strength

HEAVY SLED PUSH

50ft

Rotate through for 6 rounds

AHAP
Only 2 sleds, push AHAP as quickly as possible down & back. Make 2 lines and stay in order. Rest while others are working. If class is small, rest at least 2-3 min between pushes. If you are heavy enough, you will need the REST!

Conditioning

Metcon (Calories)

With a partner – accumulate max calories in 10 min on rower

rest 2 min

With a partner – accumulate max calories in 10 min on bike

1/24

Unwritten – CrossFit Functional

Warm-up

400 m ski erg

Single arm OH carry – down & back each arm

8 inchworm with push up

10 weighted V’s

2X

Skill

15 minutes for HSPU techique

*If proficient, build deficit through an EMOM

Metcon

Metcon (Time)

21-15-9

squat cleans

push jerks

105/155

1/23

Unwritten – CrossFit Functional

Warm-up

10 dislocates

20 band pull aparts

10 PVC OHS facing wall – move closer each round

1 min bottom of squat hold

3x

Strength

Overhead Squat (3-3-3-3-3)

2 min clock – build as technique allows

Metcon (Time)

50-40-30-20-10

DU’s

6-5-4-3-2

ring muscle ups

Modification for ring muscle up –

bar muscle ups

OR

GI Janes 12-10-8-6-4

1/22

Unwritten – CrossFit Functional

Warm-up

25 jumping jacks

20 side to side slam balls

10 one arm OH squats with KB/each side (stay light)

30 sec ring plank hold OR 1 min plank

3x

Strength

Bench Press (5-5-5-5)

2:30 clock

@80% BW

Metcon

Metcon (Time)

For Time

40 WB

21 DL

30 WB

15 DL

20 WB

9DL

RX

14/20

175/225

18 min cap