Sunday
Elite Wellness – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAPx23:
Buy In- 1998m Row
*AMRAP remaining time:
1 Rope Climb
7 Snatch (135/95)
27ft HS Walk (10 HSPU)
18 Burpees
5 BMU
Saturday
Elite Wellness – FIT
Metcon (AMRAP – Reps)
5 Rounds:
MAX Cal Row
MAX Air Squats
MAX Bike Cal
MAX Sit Ups
*1min @ each station
*90sec rest between rounds
Saturday
Elite Wellness – CrossFit
Metcon (Weight)
Front Squat
5 @ 72.5%
4 @ 77.5%
3 @ 82.5%
5 @ 75%
4 @ 80%
3 @ 85%
Metcon (Time)
For Time
5 Rounds
6 Bar Facing Burpees
10 DB Hang Power Cleans 50s/35s
6 Bar Facing Burpees
5/4 Muscle Ups
Rest 2:00
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)Trap Bar Deadlift
4×15
2)For Reps
AMRAP 1:45 x 20
Row for Meters
Rest :45
3)For Completion
10 Low Ring Push Up with :03 hold at the top
5 L Sit Pullup Negatives
10 Low Ring Push Up with :03 hold at the top
5 L Sit Pullup Negatives
10 Low Ring Push Up with :03 hold at the top
4)Death by HS Walk: EMOM
Start at 10′ and add 10′ each round (do weighted if HS Walks are “easy”)
Friday
Elite Wellness – CrossFit
Metcon (Weight)
Push Jerk
5 @60%
5 @70%
AMRAP @80%
*If you get 9 reps or less, rest 3:00 and repeat
Metcon (Time)
For Time
27 Calorie Row
17 HSPU
14 Hang Power Snatch 75/60lbs
24 Calorie Row
15 HSPU
13 Hang Power Snatch 75/60lbs
21 Calorie Row
13 HSPU
12 Hang Power Snatch 75/60lbs
18 Calorie Row
11 HSPU
11 Hang Power Snatch 75/60lbs
15 Calorie Row
9 HSPU
10 Hang Power Snatch 75/60lbs
*RX+ Calorie Ski
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)For Time
8 Rounds
20 Heavy Double Unders
4 Clean and Jerks 235/165lbs
20 Heavy Double Unders
Rest 2:00 between rounds
then,
4 Rounds
4 Clean and Jerks 165/11lbs
20 Heavy Double Unders
4 Clean and Jerks 165/11lbs
Rest 1:00 between rounds
2)For Reps
:40 Bike for Calories
Rest 5:20
:30 Bike for Calories
Rest 6:30
:20Bike for Calories
Rest 5:40
:10 Bike for Calories
3)For Completion
Every :30 Until Failure
6 Toes to Bar
*100 rep Cap
Friday
Elite Wellness – FIT
Metcon (Weight)
EMOMx9:
Min 1- :30 Arnold Press
Min 2- :30 Arm Haulers
Min 3- :20-30 HS Hold
Metcon (Time)
5 Rounds:
60 DU
14 DB Snatch (50/35)
10 Burpees Over DB
Thursday
Elite Wellness – CrossFit
Metcon (Time)
For Time:
400/300 Cal Bike
*Every 40cal complete a fast set of Deficit Push Ups (4/2″)
*Fast meaning quick small sets (no failure)
Thursday
Elite Wellness – FIT
Metcon (Time)
For Time:
800m Run
24 DB Step Overs (20″)
4 Rope Climbs
400m Run
12 DB Step Overs (20″)
2 Rope Climbs
800m Run
24 DB Step Overs (20″)
4 Rope Climbs
400m Run
12 DB Step Overs (20″)
2 Rope Climbs
Wednesday
Elite Wellness – CrossFit
Metcon (Time)
For Time
Row 2k
40 Chest to Bar Pull Ups
20 Hang Squat Cleans (185/125)
10 Push Jerk (185/125)
14 Front Rack Walking Lunge (185/125)
*RX+ all movements at (205/145)
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)Deadlift
1×1 @80%
Then
2×3 @70% of 1RM
2×3 @67.5% of 1RM
2×3 @65% of 1RM
2×3 @62.5% of 1RM
2×3 @60% of 1RM
2)For Weight
Accumulate 4 Minutes of static DB Farmers holds with 100s/70s
3)For Time
50 KB Swings 70/53lbs
Rest 2:00
50 Wallballs 30/20lbs
Rest 2:00
30 KB Swings 70/53lbs
30 Wallballs 30/20lbs to 10/9′
Wednesday
Elite Wellness – FIT
Metcon (No Measure)
4 Sets:
10/10 Wolf Raises
20 Russian Twists
:30sec Hollow Hold
*Rest as needed between sets
Metcon (6 Rounds for time)
Intervals: 6 Rounds
Every 3min:
10 DB Cleans
10 Pull Ups
10 Burpees
Tuesday
Elite Wellness – CrossFit
Metcon (Weight)
Every 3:00 for 5 Rounds:
High Hang Snatch + Below Knee Snatch + Snatch
Metcon (Time)
For Time
4 Rounds
10 Back Squat (155/110)
10 Burpee Box Jump Overs (30/24)
Rest 1:00
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)For Completion
AMRAP 2 Minutes
Max Rep Legless Rope Climbs
Rest 5:00
2)For Completion
4 Rounds not for time
10 Back Extensions
10 Barbell Roll Outs
3)For Reps
5 Rounds
2:30 Bike @ a Reach Pace
1:00 Bike @ a Forever Pace
2:00 Bike @ a Reach Pace
1:00 Bike @ a Forever Pace
1:30 Bike @ a Reach Pace
1:00 Bike @ a Forever Pace
1:00 Bike @ a Reach Pace
1:00 Bike @ a Forever Pace
4)Overhead Barbell Carry
4×50′
Tuesday
Elite Wellness – FIT
Metcon (Weight)
3 Sets:
15 DB Front Raises
15 DB Reverse Fly’s
15 DB Lateral Raises
Metcon (AMRAP – Rounds and Reps)
AMRAPx15
15 T2B
20 DB Floor Press
25 Cal Row
Monday
Elite Wellness – CrossFit
Metcon (Weight)
Squat Clean
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
Metcon (No Measure)
EMOM 12 Minutes
1- 12 Pike Compressions
2- Side Star Plank L
3- 12 Pike Compressions
4- Side Star Plank R
*Scale to regular side plank if needed
Metcon (No Measure)
“AFTER PARTY” Complete 0-3 of the following:
1)For Time
Run 300m
18 Strict HSPU
Run 300m
15 SHSPU
Run 300m
12 Strict HSPU
Run 300m
2)For Rounds and Reps
AMRAP 30 Minutes
10 Bench Press 165/110lbs
20/16 Calorie Row
10 Toes to Bar
Rest 1:00
3)For Time
150/125m Ski
Rest :45
300/250m Ski
Rest 1:30
450/350m Ski
Rest 2:15
600/500m Ski
Rest 3:00
450/350m Ski
Rest 2:15
300/250m Ski
Rest 1:30
150/125m Ski
4)For Completion
Every 3:00 for 12:00
1 Comfortable set of Muscle Ups
then, @ 12:00
1 Max Set of Muscle Ups