CrossFit Journal: The Performance-Based Lifestyle Resource

06/11/16

10

Jun

2016

WARM-UP CFDFB Traditional Warm-up WOD 5 Rounds for Time 100m Swim 20 Air Squats 30 Push-ups

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06/10/16

9

Jun

2016

WARM-UP CFDFB Traditional Warm-up WOD Team of 3: 100 Cal Row 100 Burpees-over-bar 100 Power Cleans (65/95) 100 Toes-to-bar 100 Kettlebell Swings (53/70)

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06/09/16

8

Jun

2016

WARM-UP 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 Air Squats 10 BB Strict Press Burgener Clean (Power) 1 Power Clean + 3 Push Press 1 complex every 2 minutes WOD 3 Rounds for Max Reps: 1 min. Max Hang Power

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06/08/16

7

Jun

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 BB Deadlifts 10 BB Thrusters 10 Box Step Ups OVERHEAD SQUAT 3×5 (building) WOD 21-15-9: Deadlift (155/225) Wall Ball Box Jumps

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06/07/16

6

Jun

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 5 Strict Pull-ups 10 Push-ups BENCH PRESS Build to a 1 Rep Max WOD 3 Rounds for time: 30 Burpees 30 Pull-ups 30 Thrusters (55/75) (30 Minute Time Cap)

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06/06/16

5

Jun

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Heals-to-toes 10 Toe Touches 10 2 Taps 10 BB Strict Press 10 BB Overhead Squats 200m Run Burgener Snatch WOD 5 Rounds for time: 400m Run 10 Snatches (65/95)

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06/04/16

3

Jun

2016

WARM-UP CFDFB TRADITIONAL WARM-UP WOD Team of 2, for time: 200m Run 180 Wall Balls 160 Sit-ups 140 Walking Lunge Steps 120 Push-ups 100 Box Jumps 80 DB Cleans (25/35) 60 Pull-ups 40 Burpees 20 Knees-to-Elbow

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06/03/16

2

Jun

2016

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Air Squats 5 Burpees 50 Singles Burgener Snatch (Power) 1 HANG POWER SNATCH, 1 POWER SNATCH 10 Minute EMOM WOD 20 minute AMRAP: 5 Power Snatch (95/135) 10 Burpee Over Bar 50

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06/02/16

1

Jun

2016

WARM-UP 3 Rounds: High Knees down the gym 10 Air Squats Butt Kicks back 10 Sit-ups BACK SQUAT 5×2 (building) WOD 3 Rounds for time: 400m Run 20 KBS (53/70) 10 T2B

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06/01/16

31

May

2016

WARM-UP 10 Arm Circles (each direction) 10 Knee Circles 10 Toe Touches 10 2 Taps 10 Heels-to-toes 10 Air Squats 10 BB Strict Press Burgener Clean (Power) WOD 20 minute EMOM: 3 Power Clean (Choose your own weight) 3 Front Squat 3 Push Jerk *95/135 Max Recommended, if unable to

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