W.O.D.

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

Wednesday

Unwritten – CrossFit Functional

Warm-up

3 rounds NFT

25 jumping jacks

10 burpees

10 russian baby makers with reach

5 slow push ups

10 OHS w/ PVC

Overhead Squat (3 rep max)

15 min to establish 3 RM

Metcon (AMRAP – Rounds)

12 min amrap

3 rope climbs

15/20 cal bike/row

3 deadlifts 205/275

Tuesday

Unwritten – CrossFit Functional

Warm-up

Jog 100 m

Jog 100m backwards

2 times

then 5 min movement specific warm up/stretch

Metcon (Calories)

Every 3 minutes for 24 minutes (8X)

45 seconds max cals on bike or erg

Score is lowest calories of all rounds

Clean Complex (1 X 6)

Power clean + hang squat clean + push jerk
build through sets – 1 complex every 3 minutes

Monday

Unwritten – CrossFit Functional

Warm-up

2 min bike/erg/row

With light DB -3 rounds

10 presses

10 lateral raises

10 external rotations

10 weighted v’s

Strict Press (4 X 8)

12 minutes to get in 4 X 8 (65-70%)

Metcon (Time)

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

Saturday

Unwritten – CrossFit Functional

Warm-up

10 min amrap – warm up pace

10 cal bike/row

10 walking lunges

10 alt side plank

10 push ups

Metcon (No Measure)

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

Friday

Unwritten – CrossFit Functional

Warm-up

Fun Friday Game

Skill

20 min to work on skill of your choice

Front Squat (5-5-3-3-3-2-2-2-2-1)

3 min clock – build to heavy single/ not 1 rep max

Thursday

Unwritten – CrossFit Functional

Warm-up

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

Sled Push & Drag

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

Metcon (Time)

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

Wednesday

Unwritten – CrossFit Functional

Warm-up

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

Deadlift (1 rep max)

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

Metcon (Weight)

20 min emom

Odd: 10 wall balls 14/20

Even: 10 burpees

Tuesday

Unwritten – CrossFit Functional

Warm-up

8 min amrap – warm up pace

Jog from ramp to tree line

10 seated hip rotations

10 GHD hip extentions

10 DB thrusters

Snatch (8 x 1)

One rep every 1:30 X 8

before every rep do 20 DU’s

Stay between 70-80% – can build but not past 80%

Metcon (Time)

3 rounds for time:

Run 400m

10 HSPU’s – 2″deficit

15 American KBS 53/70

10 box jumps 20/24

Monday

Unwritten – CrossFit Functional

Warm-up

3 rounds not for time:

200 ski erg

50 ft side plank walk (R & L)

15 presses (strict/push press/push jerk)

Push Jerk (8 X 1)

5 minutes to work up to 70% then 1 lift EMOM for 8 min

2 sec pause at dip/2 sec pause at catch

Metcon (Time)

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