Monday Elements


Main – Elements

Back Squat (65,70,75,80,85%x5 )

Tempo@32X2
Rest 30 seconds

Farmer’s Carry (5 x 100ft)

Start @115/75 per hand
Increase Weight +10# Each Set of FC

Metcon (3 Rounds for reps)

3 sets
1 min Split Squat Lunge Jump
1 min Ball Slams 20/12
rest 1 min

Sunday


Main – CrossFit

Metcon (Time)

5 Rounds
10 GHD Hip Extensions
10 T2B
10 Box Jumps 24/20″

Saturday

Main – CrossFit

Helen Meets Grace (Time)

Helen meets Grace
Teams of two
3 Rounds for time
Run 400m
21 Swings 53/35
12 Pull ups
then
30 Clean and jerks 135/95

*One partner works at a time; split reps as you see fit
** Both partners must run 400m together
*** One kettlebell and one bar per team

Friday

Main – CrossFit

Warm-up (No Measure)

EMOM 15
Odd-Box Jumps x 5 reps 30/24″
Even-Ring Push Up x 10 reps

Metcon (Time)

*GHD is for Athletes that have experience with volume. Otherwise use Ab-Mats. If you have questions talk to a coach beforehand.
10,8,6,4,2
Db Power Snatch 75/50
20,16,12,8,4
(GHD) Sit Ups*

Thursday

Main – CrossFit

Thruster (10-10-10-10)

E3M

Metcon (6 Rounds for time)

2 sets
Run 400m@70%
rest 30 sec
Run 400m@80%
rest 1 min
Run 400m@90%
rest 2 min

Wednesday Performance

Main – CrossFit

Metcon (AMRAP – Reps)

*10ft = 1 rep
5 sets
1 min Farmers Carry 115/75*
1 min Handstand Wall Runs
1 min Strict Pull Up
1 min Ball Slams 30/20
1 min Row
rest 2 min

Wednesday Elements

Main – Elements

Snatch Complex (60%x1+1 x 12 OTM)

Metcon (5 Rounds for reps)

5 sets
1 min HS Wall Run
1 min Strict Pull ups
1 min Row
1 min Rest

Tuesday

Main – CrossFit

Weightlifting

Push Press (3,2,1,3,2,1; r 60 sec )

*Set 1. x 3 reps @ 85-90%
*Set 2. x 2 reps @ 90-95%
*Set 3. x 1 rep @ 95-102%
*Set 4. x 3 reps @ 90-95%
*Set 5. x 2 reps @ 95-102%
*Set 6. x 1 rep @ 105+%

Russian Kettlebell Swings (6 x 25 reps; rest 2 min)

Metcon

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP
7 Burpee
15 Double Unders

Monday Performance

Main – CrossFit

Warm-up (No Measure)

EMOM 10 min
Odd-10 Wall Ball Shots
Even-3 Strict Mucle ups

Metcon (Time)

5 Rounds 135/95
9 Deadlift
9 Hang Squat Clean
9 T2B

Sunday

Main – CrossFit

Metcon (5 Rounds for weight)

5 sets
Row 200m
5 Hang Power Snatch
10 Hand Release Push Ups
rest 5 min