CrossFit Journal: The Performance-Based Lifestyle Resource

05/23/17

22

May

2017

WARM-UP 3 Rounds 200m Run 10 Kips 10 BB Strict Press 10 Air Squats BENCH PRESS 5×3 (building) WOD 4 Rounds for Time 400m Run 10 Pull-ups 20 Push-ups 30 Air Squats Rx+ w/ a weighted vest COOL DOWN Run 200m Door Stretch (each arm) 30 seconds Banded Arm Circles

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05/22/17

21

May

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 2 Rounds 5 BB Cleans 5 BB Front Squats 10 Kips 50 Singles FRONT SQUAT 5×3 (building) WOD 18 Minute AMRAP 5 Cleans (105/155, MRx 75/115, Rx+ 125/185) 10 Toes

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05/19/17

18

May

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 3 Rounds 10 Lunges (total) 10 Air Squats 10 Box Step-ups WOD 30-20-10-5 Dumbbell Hang Cleans (25/35, Rx+ 35/50) 15 Burpee Box Jumps (20/24) COOL DOWN 200m Run Foam Roll

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05/18/17

17

May

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 Air Squats 10 Kips 5 Kipping Pull-ups (10 Ring Rows) 30 Second Handstand Hold (Plank) 200m Run WOD 800m Run 6 Rounds 4 Handstand Push-ups 8 CTB Pull-ups 12 Air Squats Rx+ w/ a weighted

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05/17/17

16

May

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 5 BB Power Cleans from Power Position 5 BB Power Cleans from Above the Knee 5 BB Power Cleans from Mid-Shin 10 BB Deadlifts 10 Light KB Swings BARBELL

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05/16/17

15

May

2017

WARM-UP 3 Rounds 200m Row (Run) 10 BB Strict Press 10 Air Squats PUSH PRESS 5×5 (building) WOD 20 Minute AMRAP (teams of 2) 500m Row 50 Wall Balls (14/20) COOL DOWN Row 500m (talking pace) Foam Roll Quads 3-5 passes (per leg) Foam Roll IT Band 3-5 passes (per

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05/15/17

14

May

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 PVC Pass Throughs 10 PVC Overhead Squats 2 Rounds 10 BB Power Snatch 10 Push-ups 50 Singles OVERHEAD SQUAT 5×5 (building) WOD 10 Minute AMRAP 10 Power Snatch (75/115,

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05/13/17

12

May

2017

WARM-UP CFDFB WARM-UP POOL WOD 25 Minute AMRAP Swim 50m 15 Push-ups 10 Air Squats 5 Burpees

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05/12/17

11

May

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 3 Rounds 10 Air Squats 10 Push-ups 10 BB Strict Press STRICT PRESS 5×5 (building) WOD 3 Minute AMRAP Push Press (65/95) 2 Minutes Rest 3 Minute AMRAP Wall Balls (14/20) 2 Minutes

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05/11/17

10

May

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 5 BB Front Squats 5 BB Cleans from Power Position 5 BB Cleans from Above the Knee 5 BB Cleans from Mid-Shin 10 Kips BACK SQUAT 5×5 (building) WOD “Open

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