DAILY WORKOUT

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (Time)

5 Rounds:

40 DU (80 SU)

35 Plate G2O

30 Cal Bike

25 Russian Twists

20 DB Deadlifts

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (Time)

For Time:

2.4k Bike

18 Front Squats (155/110)(225/160)

400m Run

18 Cal Row

15 Muscle Ups

300m Run

18 Cal Row

12 Squat Snatch (115/85)(185/125)

200m Run

1k Bike

7 Rope Climbs

100m Run

Metcon (No Measure)

“AFTER PARTY”-

1)Snatch

Build to a 1rm

2)For Total Calories

AMRAP 4min x 4

Echo Bike

(Rest 4min between)

Elite Wellness, Elite Wellness Altamonte / Tribe – Barbell

Metcon (Weight)

Clean Lift Off

5×3 (:3sec Pause @ Knee)
*As heavy as form allows

Clean and Jerk (7×2)

*Start @ 60% and build as form allows

Metcon (Weight)

Split Jerk Strict Press

4×5 (each side)

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (Weight)

3 Rounds:

100m Farmer’s Carry

100m Dual KB Front Rack Carry

100m Waiter Carry

Metcon (Time)

10 Rounds:

100m Run

1 Rope Climb

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Power Clean (Build to 1RM)

Metcon (No Measure)

4 Sets: (repeatable times)

Front Rack Hold (Empty Bar or Light Weight)

Metcon (No Measure)

“AFTER PARTY”-

1)AMRAP 14 Minutes:

15/13 Cal Row

45 Double Unders

15 Alt. DB Snatch (50/35)

2)For Time:

10k C2 Bike

-or-

2 Rounds:

6000/5400m C2 Bike (Rest 1:30)

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 30 Minutes:

40/30 Cal Row or Ski

10 Spiderman Lunges

100m Dbl KB Front Rack Carry

10 Air Squats

4 Turkish Get Ups (2 each side)

Metcon (No Measure)

“AFTER PARTY”-

1)Swim- (based off current skill pick one distance)

Adv: 800/400/200/100m

Int: 600/300/200/100m

Nov: 400/200/100/50m

2)Any Machine or Run

0:00 – 5:00: Build to a heart rate of 160 – Age

5:00 – 10:00: Build to 165 – Age

10:00 – 15:00: Build to 170 – Age

15:00 – 60:00: Stay between 170 – Age and 180 – Age

60:00 – 65:00: Stay Above 165 – Age

65:00 – 70:00: Stay Above 160 – Age

70:00 – 75:00: Keep moving below 160 – Age

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (Time)

Triple 2’s

2k Row

200 DU

2 Mile Run

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Power Snatch (20min to Build to 1RM)

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 Minutes:

4 Burpee Box Jump Overs (24/20)(30/24)

1 Rope Climb

Metcon (No Measure)

“AFTER PARTY”-

1)For Time:

5k Ski

2)For Time:

150ft Dbl DB OHWL (50/35)

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (No Measure)

3 Sets:

:20 Wolf Raise Hold (ea side)

20 Alt. V-Ups

10/10 Side Plank Rotations

Metcon (Time)

For Time:

21-15-9

DB Cleans (Squat)

Dips

*Rest 3min

9-15-21

DB Snatch

Pull Ups

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

5 Muscle Ups

25/18 Cal Bike

Metcon (No Measure)

“AFTER PARTY”-

1)For Time:

1 Mile Run

2)For Time:

100 T2B

3)Bench Press

Build to 1RM

-or-

1×80-90%, MAXx80%, MAXx70%, MAXx60%

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (AMRAP – Reps)

4 Sets:

3 Pos. Push Up Hold

(:5-:10sec each position)

(Rest :20sec)

MAX Push Ups

Metcon (No Measure)

EMOMx12

Min 1: 10/7 Cal Ski

Min 2- :30-40sec Sandbag Hold

Min 3- 8-10 Burpees Over Sandbag

Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit

Front Squat (Build to a 1RM)

Metcon (Weight)

4 Rounds:

10/10 Goblet Split Squats

Metcon (No Measure)

“AFTER PARTY”-

1)For time

20 Front Rack Walking Lunges 135/95

30 Kipping HSPU

20 Front Rack Walking Lunges 135/95

30 Strict HSPU

20 Front Rack Walking Lunges 135/95

100′ HS Walk

2)For Time:

500m Row

-then-

2 Rounds:

MAX Distance Row

(go as long as you can while being faster than 500m Split time)(once you drop under pace stop and rest 5min)