FIT – Sat, Sep 23
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
CrossFit – Sat, Sep 23
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)
Barbell – Sat, Sep 23
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)
FIT – Fri, Sep 22
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
CrossFit – Fri, Sep 22
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)
CrossFit – Thu, Sep 21
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
FIT – Thu, Sep 21
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (Time)
Triple 2’s
2k Row
200 DU
2 Mile Run
CrossFit – Wed, Sep 20
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)
FIT – Wed, Sep 20
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
CrossFit – Tue, Sep 19
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%
FIT – Tue, Sep 19
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
CrossFit – Mon, Sep 18
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)