Tuesday
Unwritten – CrossFit Functional
Power Clean (Heavy Single)
Build to heavy single in 15 minutes
Metcon (Time)
Partner – You go/I go
Both will complete 5 rounds each
10 box jumps
10 burpees
10 cal bike
Build to heavy single in 15 minutes
Partner – You go/I go
Both will complete 5 rounds each
10 box jumps
10 burpees
10 cal bike
15-20 min to complete – heavy pushes for all 5
Immediatley after the push, sprint to tree line and back rest 2-3 min between
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
Unwritten: 25 min cap – scale accordingly
Hero Wod Rowan – Teams of 4
11 rounds for time
11 clean & jerks 155/105
11 burpees
11 chest to bar
11 American KB Swings 53/35
15 Ab mat sit ups
7 front squats 155/105
80 DU’s
Each team member will row 1145 meters
Scaled Options:
C&J – Ground to OH with plate
CTB – Ring Rows/Jumping pull ups
Front Squat – Goblet squat with plate
DU’s – singles or tap jumps
75% – 2 min clock
Friday Chipper
50 box step overs 20/24
40 push ups
30 DB snatches 35/50
20 burpee over DB
10 DB Thrusters
20 burpee over DB
30 DB snatches 35/50
40 push ups
50 box step overs 20/24
Ring Muscle Up Work – 20 minutes
4 rounds For Time:
2 Rope Climbs
20 KB Swings 53/70 (russian)
200 m med ball carry
75-80% tng
1:30 clock
4 rounds
2 min max power cleans 95/ 135
3 min rest
Core work
3 rounds of
10 dragon flies
20 hollow rocks
30 ab mat sit ups /GHD’s
15 min cap
Partner Row Day
1200 row X 4
Partner 1 rows while partner 2 rests then switch. Try to keep an uncomfortable pace
80-85% across
2 min clock
21-15-12-9-6-3
front squats 65/95
3-6-9-12-15-21
push jerk 65/95
after each round do 5 burpee box jump overs
20 min cap
Complex – Clean + Hang Clean
1 set every 1:30 X 4 @ 75-80%
1 set every 2:00 x 4 @ 80-85%
Score is weight from last 4 sets
3 rounds
1:30 work/ :30 sec rest
Assault Bike
SA DB Clean & Jerk (hang & switch every 5 reps) 35/50
Burpees
Toes to bar
Rest 2 min after each full round
20 min skill work – the Open is coming! Work on those du’s, pull ups and HSPU we always see in the open!
50-40-30-20-10
Double-unders
Sit-ups
