CrossFit Journal: The Performance-Based Lifestyle Resource

05/09/17

8

May

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps Down and Back High Knees Butt Kicks Toy Soldiers Calf Stretches 5 Power Cleans from Power Position 5 Power Cleans from Above the Knee 5 Power Cleans from Mid-shin WOD 2 Rounds 800m

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05/08/17

7

May

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 2 Taps 3 Rounds 10 Kips (on the rings for those doing muscle-ups) 10 Push-ups 10 Light KB Swings Muscle-up demo and drills WOD “Nate” 20 Minute AMRAP 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (53/70) COOL

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05/06/17

5

May

2017

WARM-UP CFDFB Warm-up 5 BB Power Cleans from Power Position 5 BB Cleans from Power Position 5 BB Cleans from Above the Knee 5 BB Cleans from Mid-shin STRICT PULL-UPS 5×5 (building) (weighted) WOD (Teams of 2) 200m Run 10 Burpees 10 Push-ups 10 Squat Cleans (95/135, MRx 65/95) 400m

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05/05/17

4

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 50 Singles BENCH PRESS 5×5 (building) WOD Every 3 Minutes for 24 Minutes (8 sets) 15 Wall Balls (14/20) 40 Double-Unders (80 Singles) Score is the

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05/04/17

3

May

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 Kips 5 Kipping Pull-ups (10 Ring Rows) 3 Rounds 200m Row (Run) 10 BB Front Squats 10 Ring Rows FRONT SQUAT 5×5 (building) WOD “Jackie Both Ways” Teams of 2 1000m Row 50 BB Thrusters

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05/03/17

2

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 10 BB Strict Press 5 BB Power Snatch from Power Position 5 BB Power Snatch from Above the Knee 5 BB Power Snatch from Mid-Shin 10 Box Step-ups 10

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05/02/17

1

May

2017

WARM-UP 2 Rounds 200m Run 10 BB Good Mornings 10 Ring Rows 10 Burpees 10 Deadlifts WOD 10 RFT (Teams of 2) 200m Run 12 Deadlifts (155/225, MRx 125/185, Rx+185/275) 9 Burpees 6 Strict Pull-ups (Rx+ w/ a weighted vest) COOL DOWN 400m Cool Down Jog 3×10 Banded Good Mornings

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05/01/17

30

Apr

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 Kips 2 Rounds 5 BB Power Cleans 5 BB Hang Power Cleans 5 BB Hang Cleans 5 BB Push Jerks WOD 5 Rounds for Time 10 Toes to Bar

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04/29/17

28

Apr

2017

WARM-UP CFDFB Warm-up 10 Kips 5 Kipping Pull-ups (ring rows) Burgener Snatch WOD On a 27 Minute Clock 1 Snatch starting at 55/75 adding 5lbs each side every time you get back to the bar for Men and 2.5lbs each side for Women 3 Minute AMRAP 5 Chest-to-bar Pull-ups 10

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04/28/17

27

Apr

2017

WARM-UP 3 Rounds 10 Ring Rows 5 BB Power Cleans 5 Burpees 5 BB Front Squats 50 Singles 5 BB Deadlifts DUMBBELL/KETTLEBELL ROWS 3X8 (building/per arm) WOD EMOM 20 1- 5 Power Cleans (95/135, MRx 65/95 Rx+ 105/155) 2- 10 Bar Facing Burpees 3- 5 Front Squats 4- 40 Double-Unders

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