CrossFit Journal: The Performance-Based Lifestyle Resource

09/28/16

27

Sep

2016

WARM-UP 200m Run 200m Row 10 Heels to Toes 10 Knee Circles 10 Push-ups 10 Air Squats 10 Box Step Ups BACK SQUAT 5×5 @ 65-75% WOD 3RFT 500m Row 25 Wall Balls (14/20) 25 Box Jumps (20/24)

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09/27/16

26

Sep

2016

WARM-UP “Thunderstruck” Burpees Burgener Clean (power) 10 Strict Press 10 Push Jerks WOD Teams of 2 30 Clean and Jerks (95/135, MRx 65/95) 30 Bar Facing Burpees 20 Clean and Jerks (105/155, MRx 95/135) 20 Bar Facing Burpees 10 Clean and jerks (125/185, MRx 105/155) 10 Bar Facing Burpees

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09/26/16

25

Sep

2016

WARM-UP 400m Run 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 Knee Circles 10 Air Squats 10 Push-ups 30 Second Handstand Hold 5 Rig Assisted Pistols (each leg) 5 Strict Pull-ups 5 Kipping Pull-ups WOD “Mary” 20 Minute AMRAP 5 HSPU 10 Alternating

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09/24/16

23

Sep

2016

WARM-UP CFDFB Warm-up WOD For Time – Teams of 2 1 Mile Run w/ Medball (14/20) 8 Rounds: 20 Wall Balls (14/20) 2 Rope Climbs 800 M Run w/ Medball 4 Rounds: 20 Wall Balls 2 Rope Climbs 400M Run w/ Medball 2 Rounds: 20 Wall Balls 2 Rope Climbs

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09/23/16

22

Sep

2016

WARM-UP 200m Row 200m Run Wall stretch for posterior chain 10 Push-ups 50 singles/dubs WOD 30 Min AMRAP – Teams of 2 Partner A – Row for Calories Partner B – 50 Dubs 25 Push-Ups *Score is Calories rowed

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09/22/16

21

Sep

2016

WARM-UP 10 Arm Circles (each direction) Wrist warm-up 10 Toe Touches 10 Two Taps 10 BB front squats 10 BB strict press 10 BB push press 5 Burpees Burgener Warm-up (power clean) WOD 10 RFT 5 Power Cleans (95/135 MRx 65/95) 5 Front Squats 5 S2OH 5 Burpees Over the

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09/21/16

20

Sep

2016

WARM-UP 200m Run Down/Back across the gym: Track Stretch/Lunge High knees Butt kicks Karaoke Power Skip 10 Light KB Swings DIPS 3×10 (building) WOD For Time – 35:00 Cap: 30 T2B 30 KB Swings (53/70) 400M Run 20 T2B 20 KB Swings 800M Run 10 T2B 10 KB Swings 1

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09/20/16

19

Sep

2016

WARM-UP The Pizza Game (5 or more) Burgener Warmup (Power Clean) WOD 5 Rounds for time: 10 Power Cleans (95/135 MRx 65/95) 15 Wall Balls (14/20) 20 Box Jumps (20/24”)

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09/19/16

18

Sep

2016

WARM-UP 10 Arm Circles (each direction) 10 Scarecrow shoulder rotations Wrist warm-up/stretching 10 Toe Touches 10 Two-taps 10 PVC pass-throughs 10 BTN PVC press 10 PVC OHS Burgener Warm-up Snatch (full) SNATCH 3 TnG every 2 Minutes for 10 Minutes (building) WOD 15 min AMRAP 3-6-9-12-15-18… OHS (65/96) CTB Pull-Ups

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09/17/16

16

Sep

2016

WARM-UP CFDFB Warm-up BEACH WOD BEACH WOD 4 Rounds Starting at Tower 4 15 Deck Squats Run to the Water Dolphin Dive from Tower 4 to Tower 3 Run up to Tower 3 15 Deck Squats Run back to the Water Swim from Tower 3 to Tower 4

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