Wednesday
CrossFit 262 – CrossFit Unloaded
Metcon (AMRAP – Rounds and Reps)
25 min AMRAP
50m lunge
400m run
30 box step ups
20 triceps dips
10 cal bike
Core
3 rds:
50 MB sit ups
1 min plank
Wednesday
CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
Weightlifting
Strict Press (2-2-2-2)
65-75-85-95%
The last set will be very hard. Rest enough to make the set. This is your main set, the most important part of the day. Don’t “save it for the workout”. THIS is the workout.
L-Sit (1-1-1)
On a 2 minute clock, perform 3 max effort L sits. Note your best attempt.
Rx = Legs straight with heels over a 70# kettletbell.
Metcon
Metcon (3 Rounds for time)
Three efforts, each for time:
Row 500 meters
100 Double Unders
4 minute time cap
Rest the balance of 6 minutes
If you are unable to do 100 double unders, attempt to do as many as possible until 4 minutes. 1 second penalty for each double under not made.
Supplement
Supplement 12 (No Measure)
3 Rounds:
30 Hollow Rocks
Side Plank Powell Raise; 8 per arm
Band Pull Apart x25
Rest 30 seconds between exercsies
Smart people do this.
Friday
CrossFit 262 – CrossFit Unloaded
Metcon (Time)
6 rounds:
10 rope scales
10 inch worms with push up
10 ring rows
10 MB squat cleans
10 turkish get ups 5/side
10 burpees
35 min time cap
Friday
CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
Power Clean (3-3-3-3)
60-70-80-90%
It is VERY important to stick to your percentages. Failure to do so will reap less results.
Metcon
Metcon (AMRAP – Rounds and Reps)
Complete as many reps as possible in 5 minutes of:
5 Chest to bar pull ups
155-lb. cleans, 10 reps
RX+=Ring Muscle Ups
Cleans may be power or squat
50 Cal Row (Time)
Row 50 Calories for time
Rest 5 minutes after AMRAP, then complete.
Supplement
Abdominal Supplement 16 (No Measure)
4 Rounds:
40 Alternating Heel Touch Crunches
40 Bicycle Crunches
6-10 Glute Ham Raises
10 Standing Barbell Trunk Rotations
Thursday
CrossFit 305, CrossFit A1A, Stirling Road CrossFit – CrossFit
Metcon
25 Calorie Air Assault (Time)
Sprint. 100% all out effort. If you’re not riding the bike, you better be screaming at your WOD mates!
Conditioning
OPT Flight Simulator (Time)
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders
post time to comments
you MUST stop b/t sets
you CANNOT skip singles in b/t sets
Scale to lower numbers as needed.
Example:
2-4-6-8-10
Supplement
Abdominal Supplement 28 (Time)
3-5 sets:
20 Alternating Single side V-ups
20 Alternating Plank K2E
20 GHD half sit ups
20 yard waiters carry, 2 light Kbs, slow walk