Conditioning Day

Unwritten – CrossFit Functional

Warm-up

200m jog

5 min foam roll/stretch

Metcon (No Measure)

1 min stations/20 sec transition

7 rounds

1. Bike

2. Shuttle runs (length of green)

3. Ski Erg

4. Burpees

5. Row
Steady pace – the goal is to move for 45-50 min. Moderate pace at each station. Work the entire minute at each station!

Tuesday

Unwritten – CrossFit Functional

Warm-up

10 min emom

35 du’s

8 burpees

Then 6 min for power clean technique/warm up

Power Clean (4 X 5)

Every 3 min for 15 min (5 sets)

5 power cleans

start at 70% and build

Complete a set before adding weight

**NOT TNG

Metcon (Time)

3 rounds for time

500 row or 20/25 bike

10 TNG Power snatches

15 WB

95/125

14/20 WB

Monday

Unwritten – CrossFit Functional

Warm-up

3 rounds NFT

200 jog

20 lunges

15 air squats

10 windmills

Back Squat (5 x 5 )

65% on 2:30 clock

Metcon (Time)

For Time

300/400 ski erg

10 man makers 35/50

20 pull ups

200ft FC 35/50

20 pull ups

10 STO 135/155

300/400 ski erg

Saturday

Unwritten – CrossFit Functional

Warm-up

Junkyard Dog Partner Warm Up

Metcon (AMRAP – Rounds)

4 minutes to complete each station

Station 1:

Row 500m

12 push press 65/95

10 burpees

Station 2:

Run 400

50 ft sled push heavy

Station 3:

200 m FC 35/55

15 TTB

2 min rest between stations

Complete all stations twice

Friday

Unwritten – CrossFit Functional

Warm-up

3 rounds

250 row

100ft goblet carry

100ft KB suitcase carry

Increase weight with carry each rounds

Skill

Rope Climb Technique – 20 min

if proficient try to accumulate 8 legless

Metcon (AMRAP – Rounds)

10 min amrap

5 deadlifts

30 du’s

185/275

Thursday

Unwritten – CrossFit Functional

Warm-up

Coach’s Choice

Back Squat (4 X 10)

65%

work on depth – Full range of motion

Metcon (Time)

10 – 1

Single arm KB clean/ each side

One arm OH lunge 50 ft/each arm

Goblet squats

You choose weight for KB – must use same KB for cleans and OH lunge

Wednesday

Unwritten – CrossFit Functional

Warm-up

3 rounds NFT

250 row

10 banded face pulls

10 active shoulder pulls on rig

Skill

Pull ups & dips

2:30 clock

5 pull ups + 5 dips

All strict

Weighted through sets if able

Ensure full range of motion!

6 rounds

Snatch complex (1-1-1-1-1-1-1)

Snatch + 2 OHS

3 min clock

Tuesday

Unwritten – CrossFit Functional

Warm-up

8 min emom

5 push ups

10 PVC push press

Push Press (4-3-3-2-2-2-1)

Build to heavy single in 15 minutes

Metcon (Time)

800 run

25 HSPU

50 DB snatch (alt)

800 run

35/50

Monday

Unwritten – CrossFit Functional

Warm-up

With partner

30 on/ 30 off bike x 4 – increase speed each round

Banded walk 100 ft

5 -10 minute clean instruction/warm up

1 Clean + 5 burpees (1 X 6)

Every 1:15 – 1 Clean + 5 burpees

Increase by 5-10 #’s each set

6 sets

Start at 60-70%

Metcon (Time)

With a partner – you go/I go

All out!

15 cal bike

10 pull ups

5 burpee box jumps

Each person goes 4 times

Easter WOD

Unwritten – CrossFit Functional

Warm-up

Dynamic warm up

Metcon (Time)

100 DU’s

800 m back rack barbell carry

100 burpees

800 m back rack barbell carry

95/135