WARMUP: TABATA: ASQ and TABATA Push up
Skill: FSQ 1-1-1 with Buddy and build up Bench press weight.
BUDDY WOD: 5 rounds E2minOM
Part 1:
20 Cal Row
AMRAP Front Squats (weight same as buddy)
-30 sec rest (to switch)-
Part 2:
200m Run (4x up/down the box)
AMRAP Bench Press (weight same as buddy)
Score: Total FSQ and Bench press reps of you and your buddy
COOLDOWN: Foam rolling
NOTES: If all the sport in the rig are taken start the 1st FSQ from the ground.
WARM UP: 5 min of 10 KB swing (RU) / 10 x 3 sec. Handstand hold / 10 ASQ
SKILL: Kettlebell Stretching and shoulder mobility test.
WOD: 5 rounds of 3 min.
15 Burpees - remaining time round 1: AMRAP Swing (US) (24/20kg)
15 Burpees - remaining time round 2: AMRAP Box Jumps
15 Burpees - remaining time round 3: AMRAP KB ground To Overhead alt. (24/20kg)
15 burpees - remaining time round 4: AMRAP HSPU
15 burpees - remaining time round 5: AMRAP Goblet SQ (24/20kg)
(Score is total Reps round 1-5)
COOLDOWN: Band Stretching
NOTES: Don't underestimate this workout, because of the burpees the life get sucked out of you in no time! Don't stop working until the 3 minutes are over, stay consistent.
WARMUP: 10 lunge steps alternating / 5 wall climbs / 10 Push ups
SKILL: PVC pipe stretching and movement drill. Build up complex weight
WOD: For time 100 Curtis P's (50/40kg). Curtis P. is a complex of 1 Power Clean, followed by a front rack lunge step left and right, then finished with a push press. Cap time: 35 min
COOLDOWN: Foam rolling
NOTES: You have to work in a consistent pace, don't burn everything you got in the first minutes, 3 or 4 per minute is a good reference.
WARM UP: NO warm up, just the explanation and scaling options for the workout.
WOD: Murph for time - 1 round around the block / 100 Pull ups / 200 Push ups / 300 ASQ / 1 round around the block. Cap time: 55 min
NOTES: If you want to do Murph RX do not break up the sets, 100 pull ups first before you move to the Push ups and ASQ. If you want to scale do this in 10 rounds of 10 pullups/20 pushups/30 ASQ.
WARM UP: Bring Sally Up/Down ASQ and Push ups
SKILL: Pipe warm up drill and Snatch Drop, Snatch balance with bar. Prepare Snatch weight for the workout.
WOD: for time and max weight - EMOM 5 Hand release pushups and complete 100 Squat Snatches in the remaining time. Time cap: 25 min.
COOL DOWN: Foam rolling and mobility work
NOTES: The Squat Snatch is a very technical movement, it takes many years to perform the movement perfectly, therefore the recommendation is to take a light weight and be safe.
WARM UP: 6 min: 10 Tuck jumps / 10 ASQ / 10 Sideways mountain climbers / 10 Lunge steps / 10 Sit ups.
SKILL: 15 min stretch with band and practice all movements with PVC pipe.
WOD - CROSSFIT TOTAL
Know your numbers!! Your Goal To Is Find Your One Rep Max
Shoulder Press 1-1-1
Back Squat 1-1-1
Dead Lift 1-1-1
COOL DOWN: Stretching
