Fitness
A) E3M x 5 sets:
– 4 bench press @ 32X1 tempo
– 8-12 alt KB gorilla row w/ pause
– 4-8 knee raises (weighted if able)
Performance
A) E3M x 5 sets:
– 3-4 bench press 80-85%
– 8-12 alt KB gorilla row w/ pause
Fitness & Performance
Strength Option
B) 3 sets for quality:
– 8-12 seated single DB French press
– Max effort close grip push-up @ 1010 tempo
– 8/side SL double KB Romanian deadlifts
– 8-12 ring bicep curls
OR
Conditioning Option
B) 8-10 sets:
– 250m row or 500m bike
– R60S
Fitness
A) E3M x 6 sets:
– 3 BB or goblet box squats @ 31X1 tempo
– 8 L-seated band rows w/ pause
– 12 alt. top down DB floor press
B) 3 rounds for time:
– 21 cal row
– 15 DB thrusters
– 9 pull-ups
Performance
A) E3M x 6 sets:
– 3 back squats 80-85%
*heavier than last week
B) 3 rounds for time:
– 21 cal row
– 15 thrusters (95/65)
– 9 pull-ups
*RX+: 115/75 w/ CTB pull-ups.
Fitness & Performance
C) 3 sets:
– 6-8 BB ab roll-outs or dragon flags
– 8-10 DB delt triad (lateral, front, overhead press)
Fitness
E8M x 4-5 sets:
– 400m run (scale to 300m)
– 16 SA DB hang power clean (4-4-4-4)
– 12 goblet hold reverse lunges
– 16/12 push-ups
– 30 single unders
Performance
E8M x 4-5 sets:
– 400m run (scale to 300m)
– 16 SA DB hang power clean (4-4-4-4 @ 50/35)
– 12 goblet hold reverse lunges
– 16/12 push-ups
– 30 double unders
*Switch the order of every set
Fitness & Performance
A) E3M x 5 sets:
– 5 deadlifts @ 3011 tempo @ 60%
– 5-15 dips (weighted, BW, banded, or box)
Fitness
B) E3M x 4-7 sets:
– 200m row
– 12 RKB swings
– 6 hanging knee raises
– 12 air squats
Performance
B) E3M x 4-7 sets:
– 250/200m row
– 12 RKB swings (70/44)
– 6 toes to bar
– 12 air squats
Fitness
A) E2M x 4 sets each
Station 1:
Station 2:
*All reps should be performed with a 3 second eccentric tempo.
Performance
A) E2M x 8 sets:
Sets 1-4: 2 cleans + 1 jerk
Sets 5-8: 1 clean + 1 jerk
*Build to about 85%
Fitness & Performance
B) CrossFit Open Workout 20.1
10 rounds for time:
– 8 ground to overhead (95/65, 65/45)
– 10 bar facing burpees
*15 min time cap.
Fitness & Performance
A) E4M x 5 sets:
– 8 Romanian deadlifts @ 62.5-67.5%
– 8 supinated or ring pull-ups (weighted, BW, or banded)
– 8/side single arm lean away DB lateral raise
Strength Option
B) 3 sets for quality:
– 12-16 alternating KB walking lunges
– 1 lap heavy sled drag
– 8-12 DB hex press
– 8-12 tough ring rows
Conditioning Option
B) 8-10 sets:
– 250m row or 500m bike
– R90S
*Perform more sets than last week at the same pace.
Fitness
A) E3M x 5 sets:
– 4 bench press @ 32X1 tempo
– 8/side bent over DB/KB row
– 4-8 weighted knee raises
B) For time:
– 800m run
– 60 RKB swings (53/35)
– 40 push-ups
– 20 box jump overs (24/20”)
– 40 goblet squats
– 60 sit-ups
– 800m run
Performance
A) E3M x 5 sets:
– 4 bench press 80-85%
– 8-10/side bent over DB/KB row
B) For time:
– 800m run
– 60 RKB swings (53/35)
– 40 push-ups
– 20 box jump overs (24/20”)
– 40 goblet squats
– 60 sit-ups
– 800m run
Fitness
E8M x 4 sets:
– 400m row
– 10 double DB hang power cleans
– 10 wallballs
– 10 strict pull-ups
– 30 single unders
Performance
E8M x 4 sets:
– 500/400m row
– 10 hang power cleans (95/65)
– 15 wallballs (20/14)
– 10 pull-ups
– 30 double unders
*Switch the order of every set
*RX+ use 115/75