CrossFit Journal: The Performance-Based Lifestyle Resource

04/27/17

26

Apr

2017

WARM-UP 3 Rounds 15 Second Handstand Hold (Plank) 10 BB Strict Press 15 Second Ring Support Hold (Dip Bar Support Hold) PUSH PRESS 3×8 (building) WOD 21-15-9 “JT” Handstand Push-ups Ring Dips Push-ups

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04/26/17

25

Apr

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 Knee Circles 10 2 Taps 10 Lunges 10 Air Squats 10 PVC Overhead Squats 5 PVC Power Snatch from Power Position 5 PVC Power Snatch from Above the Knee 5 PVC Power Snatch from

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04/25/17

24

Apr

2017

WARM-UP 3 Rounds 5 Burpees 10 Sit-ups 10 BB Hang Power Cleans WOD 25 Minute AMRAP 25 Sit-ups 15 Burpees 10 Hang Power Clean (95/135, MRx 65/95) 200m Run

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04/24/17

23

Apr

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Leg Swings High Knees Down and Back Butt Kicks Down and Back Karaoke 10 Kips 5 Kipping Pull-ups (10 Ring Rows) WOD 800m Run 10 Rounds of “Cindy” 5 Pull-ups 10 Push-ups

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04/22/17

21

Apr

2017

WARM-UP CFDFB Warm-up 3 Power Cleans from Power Position 3 Cleans from Power Position 3 Cleans from Above the Knee 3 Cleans from Mid-shin 10 Box Step-ups WOD “Wes” (teams of 2) For time: Run 800 meters with a 25-lb. plate Then, 14 rounds of: 5 Strict Pull-ups 4 Burpee

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04/21/17

20

Apr

2017

WARM-UP CF Basketball WOD 5 Rounds 3 Minute On 3 Minutes Off Row 250m Max Effort Wall Balls (14/20) Score is Total Wall Balls

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04/20/17

19

Apr

2017

WARM-UP 200m Run 3 Rounds 10 BB Good Mornings/Banded Good Mornings 10 BB Deadlifts 10 Ring Rows Then 200m Run DEADLIFT 3×8 (building) WOD Teams of 2 5 Minute AMRAP (all reps alternating 1 and 1) Deadlifts (155/225, MRx 105/155 Rx+ 185/275) 4 Minute AMRAP (all reps alternating 1 and

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04/19/17

18

Apr

2017

WARM-UP 3 Rounds 200m Run 10 BB Strict Press 10 Air Squats 10 Push-ups STRICT PRESS 3×8 (building) WOD 25 Minute AMRAP Teams of 2 600m Run 25 Push-ups 50 Air Squats (Rx+ w/ a Weighted Vest) (run must be done together, reps divided however)

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04/18/17

17

Apr

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Heels to Toes 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 PVC Pass Throughs 2 Rounds 10 BB Thrusters 10 Sit-ups 10 Step-ups BACK SQUAT 3×8 (building) WOD 3 Rounds for Time 5 Thrusters (95/135, MRx

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04/17/17

16

Apr

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps High Knees Down and Back Butt Kicks Down and Back 10 Leg Swings (holding the rig) 10 Kips 5 Kipping Pull-ups (10 Ring Rows) Single Arm KB Demo WOD 15 Minute AMRAP 12 Single Arm KB

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