CrossFit Journal: The Performance-Based Lifestyle Resource

05/03/16

2

May

2016

WARM-UP 200m Run 10 Arm Circles (each direction) Wrist Warm-up 10 2 Taps 5 Strict Pullups 10 Push-ups 10 Sit-ups Burgener Warmup (power) BENCH PRESS 3×10 (same weight) WOD For time: 50-40-30-20-10 Push-ups Sit-ups

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05/02/16

1

May

2016

WARM-UP 10 Arm Circles (each direction) Wrist Circles 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 10 Power Cleans 10 Thruster Burgener Snatch SNATCH 1 EMOM for 8 Minutes WOD 7 Rounds for time: 7 Power Cleans (65/95) 7 Thrusters 7 Bar-facing Burpees

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04/30/16

29

Apr

2016

WARM-UP CFDFB Traditional Warm-up WOD “DEER GAMES 100s” for time: Teams of 4, for time: 100 CTB Pull-ups 100 Yard Partner Carry 100 Wall Balls (14/20) 100 Yard Partner Carry 100 T2B 100 Yard Partner Carry 100 HSPU 100 Yard Partner Carry 10 Rope Climbs

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04/29/16

28

Apr

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2-Taps 50 Jump Rope Singles 10 BB Strict Press Burgener Warmup (power) HANG POWER SNATCH 2 EMOM for 8 Minutes WOD 10-9-8-7-6-5-4-3-2-1 for time: Snatch (85/135) 30 Double-unders (after each set of snatches)

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04/28/16

27

Apr

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2-Taps 10 Air Squats 10 Push-ups 15 Sit-ups 25 Jumping Jacks 5 Burpees 200m Row BACK SQUAT 4×8 (65-75% – same weight all 4 sets) WOD Teams of 2, 20 min. AMRAP: 10 Push-ups 10

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04/27/16

26

Apr

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2-Taps Hi-Knees Butt Kicks Karaoke 10 BB Strict Press Burgener Warmup (power) WOD For time: 10 UB Clean and Jerks (95/135) 800m Run 10 UB Clean and Jerks (95/135) 800m Run 10 UB Clean and

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04/26/16

25

Apr

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2-Taps 5 Strict Pull-ups 10 Push-ups 10 Air Squats 10 Box Step-ups 10 Light KBS WOD Teams of 2, 25 min. AMRAP: 15 Pull-ups 15 Box Jumps (24”/30”) 15 KBS (53/70)

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04/25/16

24

Apr

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 10 Push-ups 10 BB Strict Press 200m Run STRICT PRESS 5×5(same weight) WOD 4 Rounds for time: 10 HSPU 15 Front Squats (95/135) 200m Run

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04/22/16

21

Apr

2016

WARM-UP 10 Arm Circles (each Direction) 10 Shoulder Roll Backs 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 Light KB Swings 400m Run PUSH-UPS 5 MINUTES MAX EFFORT PUSH-UPS WOD For time: 400m Run 25 Deck Squats 800m Run 50 KBS (53/70) 1600m Run 100

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04/21/16

20

Apr

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 Situps 10 BB Power Cleans 10 BB Strict Press Burgener Snatch (full) SNATCH 10 min. EMOM 2 reps every 2 minutes (5 sets) WOD 15 min. AMRAP: 3-6-9-12-15…

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