CrossFit Journal: The Performance-Based Lifestyle Resource

06/02/17

1

Jun

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 2 Taps 10 Light DB Deadlifts 10 Light DB Strict Press 10 Light DB Snatches 10 Box Step-ups WOD 5 Rounds for Time 200m Run 10 Dumbbell Snatch (25/35, Rx+ 35/50) 15 Burpee Box

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06/01/17

31

May

2017

WARM-UP 3 Rounds 5 BB Cleans 5 BB Front Squats 10 Kips 10 Sit-ups WOD 7 Minute AMRAP 5 Front Squat (105/155, MRx 75/115, Rx+ 125/185) 10 Knees to Elbows Rest 5 Minutes 7 Minute AMRAP 5 Squat Clean (105/155, MRx 75/115, Rx+ 125/185) 10 Toes to Bar COOL DOWN

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05/31/17

30

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 10 BB Deadlifts 10 BB Hang Power Cleans 10 BB Push Jerks SHOULDER PRESS 5×3 (building) WOD 1-2-3-4-5-6-7-8-9-10 1 Deadlift (105/155, MRx 75/115) 1 Hang

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05/30/17

29

May

2017

WARM-UP 2 Rounds 500m Row (400m Run) 50 Singles DOUBLE-UNDERS Skill Work- For Athletes learning Double-Unders spend 5-8 minutes practicing. For Experienced Athletes perform 30-50 EMOM WOD 20 Minute AMRAP Teams of 2 50 Cal 100 Double-Unders 100 Sit-ups COOL DOWN Row 500m (talking pace) Wall Calf Stretch Bone Saw

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05/29/17

28

May

2017

WARM-UP CFDFB Warm-up WOD “Murph” 1 Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1 Mile Run If you have a 20# vest or body armor, wear it. Scaling Options: Cindy Style 20 Rounds 5 Pull-ups 10 Push-ups 15 Air Squats Partner Style Reps split between two people (run

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05/27/17

26

May

2017

WARM-UP CFDFB Warm-up WOD For Time: 21 Wall Ball (14/20) 18 Toes to Bar 15 Handstand Push-ups 18 Wall Ball (14/20) 15 Toes to Bar 12 Handstand Push-ups 15 Wall Ball (14/20) 12 Toes to Bar 9 Handstand Push-ups 12 Wall Ball (14/20) 9 Toes to Bar 6 Handstand Push-ups

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05/26/17

25

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 BB Overhead Squats 3 Rounds 200m Run 10 Kips 10 BB Power Snatch WOD Teams of 2 800m Run 40 Muscle Ups (CTB Pull-ups) 30 Power Snatch (95/135, MRx

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05/25/17

24

May

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 Air Squats 10 BB Front Squats 10 BB Strict Press 10 BB Thrusters 10 Burpees THRUSTER EMOM for 8 Minutes 1 Thruster (building) WOD 5-10-15-10-5 Thruster (65/95, MRx 55/75, Rx+ 75/115) Bar Facing Burpees COOL

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05/24/17

23

May

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 BB Good Mornings 10 BB Deadlifts 10 BB Power Cleans 10 Box Step-ups DEADLIFT 5×3 (building) WOD Teams of 2 100 Cal Row 75 Power Cleans (95/135, MRx

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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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