Daily Workout

Part 1: 15 Min Press

• Work up to max 3 rep Press in 15 minutes

Part 2 – 3 Round Warm-up

• 5 hang power snatches. (45/35, 75/55, 95/65)
  5 hang muscle snatches
  5 hang power snatches

Part 2 – 10 Minute AMRAP

• 5 hang power snatches. (115/85)
• 15-calorie row, bike, or ski erg, or 200-meter run

Workout provided by CrossFit®

Warm-up

• 5 rds
  • 2 inch-worms
  • 10 air squats
  • 5 Swings. (increasing weight)
  • 15-30-second dead hang

50, 40, 30, 20, 10

• Russian KB Swings (pick your weight)
• Sit-ups
• 1 down and back – Waiter Carry Right Down and Left arm back

Warm-up

For Time

• 400m Run
• 40 DB Push Press (pick the weight)
• 400m Run
• 40 Pull-Ups
• 400m Run
• 40 Knees-to-Elbows / Knees-to-waist
• 400m Run
• 40 Box Jumps / Step-ups

Warm-up

6 Rds

• 2 inch-worms
• 2rds – 10 air-ssquat, 2rds – 5 wall balls, 2rds – 5 thrusts (45/35)
• 10 cal row

For Time

• 5 Rounds
  • 15 wall balls (20/14)
  • 15 cal row
• 5 minutes of rest
  • 50 thrusters (45/35)
  • 50 call row

Warm-up

3 Rds

• 3 inchworms
• 8 air-squats
• 50m jog

Do as a group until 1 lap (800m) is complete

• 5 tire flips
• 800m run or 1-mile bike

Active Recovery — Cardio Crossover

Pick 2 Cardio Exercises

• Exercise 1 (5min, 4min, 3min, 2min, 1min)
• Exercise 2 (1min, 2min, 3min, 4min, 5min)
• 15 Sit-ups and 10 push-ups during Crossovers.

Warm-up

5 rounds of

• 3 Inch Worms
• 10 air squats
• cleans (2rd x 5 @ 45/35, 2rds x 5 @ 95/55 1rd x 2 @ 115/75
• 8 cal row

For Time

• 20 Cleans (115/75)
• 500 meter Row
• 15 Cleans (135/95 )
• 500 meter row
• 10 cleans (165/ 115)
• 500 meter row
• 5 cleans (185/ 130 )
• 500m row

Warm-up

5 rounds of

• 2 Inch Worms
• 5 Kickstand Squats (Right Leg)
• 5 Kickstand Squats (Left Leg)
• 3rds of 3 Scape pulls and 2rds of 3 pull-ups
• 5, 5, 3, 2, 1 – Snatch (45/35, 75/55, 95/65, 115/75, 135/95)

10-8-6-4-2 reps for time

• Snatch (135/95)
• Pull-Ups
• 2 Down and Back Half/Court Shuttle Runs

Warm-up

6 rounds of

• 2 Inch Worms
• 3 x 10 air squats / 2 x 10 Wall Balls
• 5, 5, 5, 3, 2, 1 (2 x 135/95, 185/125, 225/155, 2 x 275/185) Deadlifts

5 rounds of

• 15 Wall Balls. (20/15)
• 5 Deadlifts (275/185)

Alt EMOM cool down until 100 Sit-ups are Reached

• C2 Bike
• Sit-ups

Warm-up

5 rounds of

• 3 inch worms
• 5 air squats
• 5 hang cleans (bar)
• 5 squat cleans (bar)

Every 90 Seconds for 15 min

• clean complex (increase weight as you go)
  • segmented clean pull
    • floor to shin
    • floor to knee
    • floor to hip
    • floor to pull
  • 1 halting power clean (pause below the knee)
  • 1 low hang squat clean

at the 15 min mark

• 30 Front Squats in as few sets as possible at the last complex weight

Rest

If Time allows

Then 5 rounds

• Back Squat (10,8,6,4,2) 225/155
• Wall Walks (5,4,3,2,1)