All tagged ELITE CROSSFIT

PARTNER RECOVERY WORKOUT
MODERATE PACE
AMRAP x 15 MINUTES
P1 - Bikes or Rows @ Consistent Effort
P2 - 5 Strict Pull-ups + 10 Honest Push-ups + 15 Air Squats

-2:00 Transition-

AMRAP x 15 MINUTES
P1 - Bike or Rows @ Consistent Effort
P2 - 5 Plate Bent Over Row + 10 Plate Ground to OH + 15 Plate Hops**

*P2 is the pacesetter in both efforts
**Plate hops, both feet on and off the plate at same time. Think fast feet.

OPEN GYM BONUS

TRENGTH/CONDITIONING (80%)
20:00 Running Clock

From Min 0 - 12...
AMRAP x 12 MINUTES
12 TTB
12 Box Jump Overs (24/20)
12 Cleans (95/65)

From MIn 12 - 20...
3RM Hang Clean

CONDITIONING (85%)
EMOM x 18 MINUTES
Minute 1 - 200m Run
Minute 2 - 10 Snatches (135/95)
Minute 3 - Rest

STRENGTH
On a 12:00 Running Clock...
Build to a moderate-heavy set of 3 Power Clean & Jerk

WORKOUT
"GRACE"
FOR TIME
30 Clean & Jerks (135,95)|(95,65)

COOL DOWN
5:00 Foam Rolling
Lats and T-Spine

OPEN GYM BONUS

CONDITIONING
5-6 SETS (EZ/50%)
1 min each...
Bike
Plank
Row
Step-up
Single Unders
Wall-sit

CONDITIONING
OPEN WOD 14.4
ARMAP x 14 MINUTES
60 Calorie Row
50 Toes-to-Bars
40 Wall Ball Shots (20/14, 10/9 ft)
30 Cleans (135/95)
20 Muscle-Ups

*Goal...Back to rower

EXTENDED WARM-UP
3 SETS
1 Snatch Deadlift
2 Hang Power Snatch + 1 OHS
1 Hang Squat Snatch

*Keep loading light and manageable for all 3 Sets, perfect mechanics

WORKOUT
EMOM x 15 MINUTES
MIN 1 -- 7 Hang Squat Snatch (athlete choice on loading)*
MIN 2 -- 25 Sit-ups
MIN 3 -- 15/12 Cal Row

*Athlete can choose anywhere between light to moderate loading for HSS. All reps should be crisp and unbroken regardless of loading.

OPEN GYM BONUS

ACTIVE REST

AM

Swim 30-40:00

PM

Yin Yoga or Flow Stretching 30 Minutes

*whatever it is make it easy and restorative

WORKOUT
AMRAP x 8 MINUTES
200m Run
7 Up-Downs
14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)
*Switch arms at 7 reps
-Rest 3:00-
AMRAP x 8 MINUTES
200m Run
7 Up-Downs
14 Alt. Single Arm Front Rack DB Lunges* (50,35)|(35,25)
*Switch arms at 7 reps

FINISHER
3 SETS
1:00 Hollow Hold
1:00 Russian Twist
:30 L. Leg Glute Bridge Hold
:30 R. Leg Glute Bridge Hold

OPEN GYM BONUS

CONDITIONING
10 SETS (85%+)
:30 on
:30 off
Cal Row
Burpess Over Bar
DB Snatches (50/35)

CONDITIONING (85%)
4 ROUNDS
75' HSW
10 DB Deadlifts (65/45)
8 DB Hang Power Cleans
4 DB Shoulder to Overhead
-Rest as Needed-
AMRAP x 9 MINUTES
10 DB Snatches (65/45)
35 Double Unders

SKILL
15:00 Muscle-Up Progression and Scaling*
*Work on skills or skill transfer drills for the MU

WORKOUT
AMRAP x 5 MINUTES
Max Muscle-Ups or Max Burpee Pull-up
Immediately into...
AMRAP x 10 MINUTES
12 Deadlifts (185,135)|(135,95)
12 Hand Release Push-ups
*Total workout time is 15:00. Log (2) scores, one for total reps of MU or BPU and one for total rounds of the DL and Push-up.

OPEN GYM BONUS

CONDITIONING
AMRAP x 7 MINUTES
9/6 Cals Bike
100m Run
-Rest 3:00-
AMRAP x 7 MINUTES
12/10 Cals Row
30 Double Unders

GYMNASTICS (80%)
For Time
30-20-10
TTB
sHSPU
C2B
-Rest 5:00-
Repeat

STRENGTH
EMOM x 10 MINUTES
3 Back Squats (moderate-heavy)

*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes

WORKOUT
3 ROUNDS FOR TIME
30 Wall Ball (20/14)
30/25 Cal Bike
30 Box Jumps (24/20)

OPEN GYM BONUS

CONDITIONING

3 SETS (85%)

21-15-9

Cal Row

Ski

-Rest 2:00 b/t sets-

STRENGTH (85%)

ARMAP x 7 Minutes

MAX Clean and Jerks (135/95)

-Rest 3:00-

AMRAP x 5:00

Max Snatches (115/75)

-Rest 2:00-

AMRAP x 3:00

MAX Thrusters (95/65)

PARTNER WORKOUT

Teams of 2...
AMRAP x 20 MINUTES
8 Pull-ups
8 Burpee Over Bar
8 Push Press (95/65)|(65/45)

*Partner 1 completes AMRAP while Partner 2 runs 400m. Once completing the run, partners switch roles. Score is total number of full rounds of the AMRAP.

COOL DOWN
8:00 Flow Stretching & Recovery

 RECOVERY WORKOUT

WORKOUT
EMOM x 30 MINUTES*
Min 1 -- DB Lunges (farmer hold)
Min 2 -- 20m Shuttle Sprints
Min 3 -- Sit to Stand
Min 4 -- Kettlebell Swing
Min 5 -- Hollow Rock

*Work :45 / Rest :15
**On DB/KB movements, athlete can choose heavy or light weight based on whether they need work on strength or conditioning.

OPEN GYM BONUS  

STRENGTH/CONDITIONING(80%)

AMRAP x 12 MINUTES

2k Row

In Remainder of time...
1RM Snatch

-Rest as needed-

AMRAP x 9 MINUTES
30 Burpee Muscle Ups

In Remainder of time...
1RM Clean And Jerk

CONDITIONING (85%)
EMOM x 18 MINUTES
Minute 1 - 15/10 Cal Bike
Minute 2 - 6 DB Snatch (75/50) + 10 HSPU

Minute 3 - 10 Pistols + 4 Power Cleans (205/135)

 

 STRENGTH

3RM Deadlift

WORKOUT
CHRISTINE
3 ROUNDS FOR TIME
500m Row
12 Deadlifts (Bodyweight)*
21 Box Jumps (20")

*BW DL should be considered relatively light and done unbroken.

COOL DOWN
5:00 Banded Hamstring Stretch

OPEN GYM BONUS  

CONDITIONING

5 - 6 SETS (EZ/50%)
1 min each...
Bike
Plank
Row
Step-up
Single Unders
Wall-sit

CONDITIONING (85%+)
AMRAP x 12 MINUTES
72 Double unders
36 WB (24/20)
18 C2B

 WORKOUT

AMRAP x 15 MINUTES
200m Run
10 Hang Power Cleans (155/105)|(135/95)
10 Back Squats

CORE FINISHER
NOT FOR TIME
30 Barbell Roll-Outs*

*Slow and controlled, break up into as many sets as needed.

OPEN GYM BONUS  

ACTIVE REST

AM
Swim 30-40:00

PM
Yin Yoga or Flow Stretching 30 Minutes
*whatever it is make it easy and restorative

 

WORKOUT

8 ROUNDS FOR QUALITY
2:00 Moderate Pace Bike*
1:00 DBL KB Front Rack Hold (53/35)|(35/26)
1:00 Bar Hang / Quality Ring Rows**

*RPM should be same every round.
**Alternate the Bar Hang and Ring Row movements every round.

 OPEN GYM BONUS 

CONDITIONING

10 SETS (85%+)
:30 on
:30 off
Cal Row
Burpees to 6"
DB Squats (50/35)

CONDITIONING (85%)
3 ROUNDS
12 Muscle Ups
9 Deadlifts (155/105)
6 Hang Power Cleans
3 Shoulder to Overhead

-Rest as Needed-

3 ROUNDS
30 Power Snatches (75/55)
30 Box Jump Overs (24/20)

 SKILL

EMOM x 10 MINUTES
Min 1 -- 5-8 Reps of HSPU or HSPU Skill*
Min 2 -- Moderate Pace Row or Bike

*Advanced athletes should practice HS Walk or Free Standing Hold

WORKOUT
3 ROUNDS FOR TIME
60 Walking Lunges
40 G2OH 25/15
20 HSPU

OPEN GYM BONUS  

CONDITIONING

5 ROUNDS (80%)
21/18 Cals Row
15/10 Cals Ski
9/7 Cals Bike 

GYMNASTICS (80%)
For Time
75' HSW
100 Double Unders
35 TTB
100 Double Unders
20 Muscle
100 Double Unders
35 TTB
100 Double Unders
75' HSW

 WORKOUT

AMRAP x 5 MINUTES
Max Wall Ball (20/14)

-Rest 2:00-

AMRAP x 5 MINUTES
Max Calorie Row

-Rest 2:00-

AMRAP x 5 MINUTES
Max Power Snatch (135/95)|(95/65)

POSTERIOR PUMP
3 SETS
10 Romanian Deadlifts*
40 Glute Bridges**

-Rest as Needed-

*Slow descent, performed w/ workout weight
**Fast and unbroken

OPEN GYM BONUS  

CONDITIONING

10 SETS (85%)
1 Minute Bike
1 Minute Ski | Burpee
1 Minute Rest

B. NC60

C. BIAS WORK 
STRENGTH (85%)
For Time
21-15-9
Clean and Jerk (135/95)
Power Snatch