Thursday
Unwritten – CrossFit Functional
Warm-up
5 min:
foam roll
ankle & shoulder warm up
Skill
For Time: 7 min cap
200 DU’s
400 SU’s
Metcon (Time)
3 rounds
400m ski erg
400m run
400m row
400m run
rest 2 min
5 min:
foam roll
ankle & shoulder warm up
For Time: 7 min cap
200 DU’s
400 SU’s
3 rounds
400m ski erg
400m run
400m row
400m run
rest 2 min
3 rounds NFT
25 jumping jacks
10 burpees
10 russian baby makers with reach
5 slow push ups
10 OHS w/ PVC
15 min to establish 3 RM
12 min amrap
3 rope climbs
15/20 cal bike/row
3 deadlifts 205/275
Jog 100 m
Jog 100m backwards
2 times
then 5 min movement specific warm up/stretch
Every 3 minutes for 24 minutes (8X)
45 seconds max cals on bike or erg
Score is lowest calories of all rounds
Power clean + hang squat clean + push jerk
build through sets – 1 complex every 3 minutes
2 min bike/erg/row
With light DB -3 rounds
10 presses
10 lateral raises
10 external rotations
10 weighted v’s
12 minutes to get in 4 X 8 (65-70%)
RX:
800 run/row
10 rounds of :
10 HSPU
10 pistols (alt)
800 run/row
Scaled:
800 run/row
10 rounds of:
6 HSPU
6 pistols (alt)
800 run/row
25 min cap
10 min amrap – warm up pace
10 cal bike/row
10 walking lunges
10 alt side plank
10 push ups
6 min amraps – 2 min rest between each
1. 200 run + 5 tire flips
2. 200 run + 10 toes to rings or 5 m/u
3. 200 run + 10 kb swings
4. 200 run + 10 burpees
5. 200 run + 100 ft bear crawl
Fun Friday Game
20 min to work on skill of your choice
3 min clock – build to heavy single/ not 1 rep max
5 min foam roll – hit anything that is sore or needs it
10 min emom:
med ball cleans – start with 1, increase by 1 each minute
4-6 sets
heavy sled push 25ft
heavy sled drag 25ft
No rest in between push & drag but rest after but at least 2 min
20 min cap
4 rounds for time
5 power cleans @ 80%
10 CTB
Challenge yourself on the CTB modification – should be difficult
Power cleans should be singles
16 min cap
2 rounds not for time
200 jog
10 toe touches
10 bulgarian squats/each leg
10 single leg DL / each leg
10 banded good mornings
20 min to max DL
Suggested work up:
Warm up to 50% then
5@50%
4@60%
3@70%
2@80%
1@90%
1@100%+
rest as needed between sets
20 min emom
Odd: 10 wall balls 14/20
Even: 10 burpees
8 min amrap – warm up pace
Jog from ramp to tree line
10 seated hip rotations
10 GHD hip extentions
10 DB thrusters
One rep every 1:30 X 8
before every rep do 20 DU’s
Stay between 70-80% – can build but not past 80%
3 rounds for time:
Run 400m
10 HSPU’s – 2″deficit
15 American KBS 53/70
10 box jumps 20/24
3 rounds not for time:
200 ski erg
50 ft side plank walk (R & L)
15 presses (strict/push press/push jerk)
5 minutes to work up to 70% then 1 lift EMOM for 8 min
2 sec pause at dip/2 sec pause at catch
For Time:
40/30 cal bike
30 DB hang clean & jerks 35/50#
100 ft OH lunges (50ft R/50ft L)
30 DB hang clean & jerks 35/50#
40/30 cal row
