Fitness
E5M x 3-4 sets each (alternating):
Station 1:
– 400m row
– 16 alternating DB snatch
– 32 single unders
Station 2:
– 400m run
– 8 up/downs
– 16 alternating prisoner reverse lunges
Performance
E5M x 3-4 sets each (alternating):
Station 1:
– 500/400m row
– 16 alternating DB snatch (50/35)
– 32 double unders
Station 2:
– 400m run
– 8 burpee pull-ups
– 16 alternating goblet hold reverse lunges
Fitness & Performance
A) E3M x 5 sets:
– 1 deadlifts @ 3011 tempo + 5 regular deadlifts @ 70-75%
– 8-12 tough push-ups (weighted and/or deficit, BW, elevated)
B) Strength option:
– 8/side KB front foot elevated split squat (knee over toes)
– 8-12 strict ring or supinated pull-ups
– 8-12 weighted knee raises
– 12 DB tricep rollback extensions
OR
Conditioning Option
B) E2M x 8-10 sets:
– 20/15 cal row or 15/12 cal bike
*Scale to 15/12 if needed
Fitness
A) E3M x 5 sets:
– 5 1&¼ BB or double KB front squats
– 8-10 incline DB press
B) 3 rounds for time:
– 500m row
– 10 double DB hang squat cleans
– 10 dips
Performance
A) E3M x 5 sets
– 5 1&¼ front squats @ 60%
B) 3 rounds for time:
– 500m row
– 10 hang squat cleans (95/65)
– 10 ring dips
RX+ use 115/75 w/ 15 ring dips
Fitness
E6M x 5-7 sets:
– 400 or 300m run
– 12 double KB deadlifts
– 24 single unders
– 12 DB push press
– 24 single unders
Performance
E6M x 5-7 sets:
– 400m run
– 12 double KB deadlifts (53/35)
– 24 double unders
– 12 push press (95/65, 75/55)
– 24 double unders
RX+ use 70/44 & 115/75
Fitness
A) E3M x 6 sets:
– 12 alt top down DB bench press (6/side)
After sets 1,3,5…
– 12 alt KB gorilla row w/ pause (6/side)
After sets 2,4,6…
– 3-4 ring YTWs
B) E90S x 10-15 sets:
– 6 RKB swings
– 5 push-ups
– 4 hanging knee raises
– 3 box step overs
Performance
A) E3M x 6 sets:
– 1-2 bench press 85-90%
After sets 1,3,5…
– 12 alt KB gorilla row w/ pause (6/side)
After sets 2,4,6…
– 3-4 ring YTWs
B) E90S x 10-15 sets:
– 6 KB swings (53/35)
– 5 push-ups
– 4 toes to bar
– 3 box jump overs (24/20”)
*RX+ use 70/44 & 3 strict or kipping HSPUs
A) E2M x 5 sets:
E3M x 3 sets:
– 8-12 strict overhead BB/DB press (from floor)
– 8-12 double DB Romanian deadlifts
B) 3 rounds for time:
– 10 alternating DB snatches
– 12 DB facing burpees
+
R30S
+
2 min max cal row
+
R30S
+
3 rounds for time:
– 10 pull-ups
– 12 DB facing burpees
*12 min cap
Performance
A) E2M x 5 sets
– 1.1.1 power snatch cluster
*Rest 10 sec between singles
B) CrossFit Open WOD 19.4
3 rounds for time:
– 10 snatches (95/65)
– 12 bar facing burpees
+
R3M
+
3 rounds for time:
– 10 bar muscle-ups
– 12 bar facing burpees
*12 min cap
*Scale the bar muscle ups with CTB pull-ups or regular kipping pull-ups.
Fitness
A) E2M x 8 sets:
– 5 DB hang power cleans
After odd sets:
– 10 DB reverse lunges
After even sets:
– 10 ring rows
Performance
A) E2M x 8 sets:
– 3 hang power cleans
*Start moderate then build to a heavy but crisp triple.
Fitness & Performance
Strength Option
B) 3 sets for quality:
– 8-10 bent over BB rows w/ pause
– 1 lap lateral sled drag
– 8-10 DB floor press w/ pause
– 8-10 heel elevated double KB front squats
OR
Conditioning Option
B) For time:
– 250m row or 500m bike
– R30S
– 500m row or 1000m bike
– R60S
– 750m row or 1500m bike
– R90S
– 750m row or 1500m bike
– R60S
– 500m row or 1000m bike
– R30S
– 250m row or 500m bike
Gym closed
At Home Workout
E90S x 10-15 minutes:
– 8 shoulder taps from plank position
– 16 mountain climbers
– 8 jumping squats
– 8 bent over object rows