Tuesday
Elite Wellness – CrossFit
Metcon (Weight)
Strict Press
5×5 @ 50% Across
Metcon (AMRAP – Reps)
AMRAP 2 Minutes x 5
Max Rep Squat Clean Thrusters
Rest 2:00 between AMRAPs
Round 1: 185/130lbs
Round 2: 155/110lbs
Round 3: 135/100lbs
Round 4: 115/80lbs
Round 5: 95/70lbs
*Scaled Weight:
Round 1: 135/95lbs
Round 2: 115/75lbs
Round 3: 95/65lbs
Round 4: 85/60lbs
Round 5: 75/55lbs
Metcon (No Measure)
“AFTER PARTY”-Complete 0-3 of the following:
1)For Time
4 Rounds
15/10 Calorie Bike
Sprint 50m
Rest 4:00
2)For Completion
3 rounds for quality
10 Hanging Leg Raises
15 Skull Crushers (moderate light load)
1:00 Wall Sit – Hold Plate Straight Out (45/25)
Rest as needed between rounds
3)For Weight
Bench Press
3×10
Build across sets, maintain speed.
Tuesday
Elite Wellness – FIT
Metcon (Weight)
4 Sets:
10 Floor Press
10 Curls
10 Tricep Ext.
Metcon (5 Rounds for time)
Every 2:30minx5 Rounds:
40 Dubs
10 DB Burpee Deadlift
Monday
Elite Wellness – CrossFit
Metcon (Weight)
Deadlift:
1×6@50%
1×5@60%
1×4@70%
1×1@80%
*Touch and Go
Metcon (Time)
3 Rounds
300m Run
8 Muscle Ups
8 Devil’s Presses 50s/35s
Metcon (No Measure)
“AFTER PARTY”- Complete 0-2 of the following:
1)Death by HS Walk:
Start at 10ft and add 5ft every minute
2)For Completion
Every 4:00 for 12:00
14 Seated Alternating Dumbbell Curls (5 per arm, heavy)
16 KB Single Leg RDL (8 per leg, moderate load)
Max Plank Hold in remaining time
Monday
Elite Wellness – FIT
Metcon (Weight)
4 Sets- :30on/:30off
Goblet Cyclist Squats
Lunges (Weighted)
Glute Bridges (Weighted)
Metcon (4 Rounds for time)
Every 4min x 4 Rounds:
400m Run
40m Lunge
Sunday
Elite Wellness – CrossFit
Metcon (Time)
AMRAPx10: Partner Up!
40 T2B
40 HSPU
40 Front Squats (135/95)
20 Box Jump Overs (24/20)
25/15 Cal Bike
*Rest 3min
For Time:
1 Mile Run
*Another modified from The Vanguard
*If you are competing use your divisions weight and feel it out. See where you can pick up the pace and how your going to feel through the SQUATS!
Saturday
Elite Wellness – FIT
Metcon (AMRAP – Rounds and Reps)
AMRAPx21
30 Cal Row
20 Push Ups
10 DB Power Cleans (40/25)
Saturday
Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAPx25: (w/partner)
2 Muscle Ups
8 Wallballs (20/14)(RX+=30/20)
*Switch every 4 rounds
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time: (w/partner)
100 Calorie Bike (split anyway)
then,
3 Rounds
15 Synchro Shoulder to OH 135/100lbs
80 Double Unders (each)
2)For Time: (w/partner)(switch anytime)
10 Rounds
1 Legless Rope
3 Rope Climbs
3)For Reps: (w/partner)
Max Rep Touch and Go Squat Snatch 135/100lbs
Rest 5:00
Max Rep Touch and Go Squat Snatch 115/80lbs
Rest 5:00
Max Rep Touch and Go Squat Snatch 95/70lbs
*One partner performs max reps at the first weight, then P2 attempts to beat P1. Losing partner performs the following penalty: 12/8 Calorie AAB Penalty per Rep Difference. MAX 36/24 Cal Penalty
Friday
Elite Wellness – CrossFit
Metcon (Time)
AMRAPx3 Minutes: (w/partner)
400/350m Row
6 Sandbag Cleans (Heavy)
MAX Burpees Over Row
*Partners alternate working athlete, 3 minutes on/3 minutes off until the team has completed 200 total burpees over the rower.
Metcon (No Measure)
“AFTER PARTY”-Complete 0-3 of the following:
1)For Time: (w/partner)(Switching after each 400m Run)
400 Calorie Bike
2)For Time: (w/partner)
100 HSPU (Non working partner in HS Hold)
3)For Weight: (w/partner)
20RM Front Squat (from floor)
*Partner 1 cleans the bar from the floor. Once stood up, partner 2 performs their first rep from the floor. Then athletes alternate reps until each athlete completes 10 reps. Once the second athlete finishes their last rep, both drop the bar.
Friday
Elite Wellness – FIT
Metcon (No Measure)
Pull Up/Ring Row
4x (PU)5-7/(RR)8-10 (Pause at top)
8 YTW’s
Metcon (AMRAP – Reps)
AMRAPx12
3-6-9-12-15-…..
DB Thrusters
T2B
Thursday
Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAPx30:
1k Bike
10 Cossack Squats
200m Jog
10 DB Hang Clean and Jerks (LIGHT!!)
Thursday
Elite Wellness – FIT
Metcon (Time)
Run:
2x800m (Rest 3min)
4x400m (Rest 2min)
8x200m (Rest 1min)
Wednesday
Elite Wellness – CrossFit
Metcon (Time)
For Time
With a partner – Switching anytime
10 Hang Squat Cleans 205/135lbs
Row 1k
15 Hang Squat Cleans 205/135lbs
Row 800m
20 Hang Squat Cleans 205/135lbs
Row 600m
25 Hang Squat Cleans 205/135lbs
Row 400m
30 Hang Squat Cleans 205/135lbs
Row 200m
*RX+= Ski
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Weight: (w/partner)
Build to 3RM Deadlift within 10min
2)For Time: (w/partner)
2 Rounds each, relay style:
20/15 Calorie Bike
20/15 Calorie Row
Rest 5:00 after the second partner finishes their second round, then:
2 Rounds each, relay style:
20/15 Calorie Row
20/15 Calorie Bike
3)For Time: (w/partner)
10 down to 1 of:
Toes to Bar
*Rest 2:00
9 down to 1 of:
Chest to Bar Pull Ups
*Rest 2:00
8 down to 1 of:
Bar Muscle Ups
*Rest 2:00
Both Partners perform each set. For ex: P1 does 10 T2B then P2 does 10 T2B, etc.