CrossFit – Sat, May 27
Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (AMRAP – Reps)
AMRAP 4 Minutes x 5
10 Ring Dips
400m Run
10 Ring Dips
Max ShuttleRun in Remaining Time
Rest 2:00
*Restart every AMRAP from beginning
Metcon (No Measure)
“AFTER PARTY”-
1)Touch and Go Squat Clean
3×5 (75-85%)
2)For Time:
40 GHD Sit Ups
30 KB Swings (70/53)
Rest 1:00
10 KB Swings (70/53)
40 GHD Sit Ups
20 KB Swings (70/53)
Rest 1:00
20 KB Swings (70/53)
25 GHD Sit Ups
Rest 1:00
15 GHD Sit Ups
30 KB Swings (70/53)
Rest 1:00
10 KB Swings (70/53)
30 GHD Sit Ups
Rest 1:00
10 GHD Sit Ups
40 KB Swings (70/53)
3)4 Rounds
:15 EchoBike Sprint for Average Wattage
Rest as needed to repeat
4)10-12 Rounds
50-60ftHS Walk (Rest as needed)
5)6 Rounds
:30-:90 Heavy Sandbag Carry
Rest 2:00
Barbell – Sat, May 27
Elite Wellness, Elite Wellness Altamonte / Tribe – Barbell
Metcon (Weight)
Clean Lift Off+Clean Pull+Clean
6×1
*Build as form allows
Metcon (Weight)
Clean Panda Pull
5×3
Metcon (No Measure)
GHD
3×15
FIT – Sat, May 27
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (Time)
5 Rounds:
30 Box Jumps (24/20)
30 Russian KB Swings (53/35)
30 Sit Ups
CrossFit – Fri, May 26
Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Deadlift (1×1 (77.5%)
-then-
10 Reps (55-65%)
8 Reps (65-75%)
6 Reps (75-85%))
*Log your 6 reps weight
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
250m Row (RX+=Ski)
15 Wallballs (20/14)(RX+=30/20)
10 Box Jump Overs (30/24)
Metcon (No Measure)
“AFTER PARTY”-
1)2 Rounds
210 Double Unders
15 Bar Muscle Ups
9 Overhead Squats (205/145)
Rest 6:00 between rounds
2)Bench Press-
5×40%, 5×50%, 5×60%, 5×65%, 5×70%,
AMRAPx75%
3)Until you Reach 12 Legless Rope Climbs
AMRAP 2:00
Rest 2:00
Then (Rest 3min before)
Until you Reach 12 Rope Climbs
AMRAP 2:00
Rest 2:00
4)5 Rounds
30-50 Walking Lunge Steps
Rest 3:00
FIT – Fri, May 26
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (Weight)
3 Sets:
10/10 SA KB Floor Press (Bottom Up)
12 DB Chest Fly’s
7-10 Russian Push Ups
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Minutes-
5 T2B
10 Push Ups
15 Air Squats
FIT – Thu, May 25
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (Time)
For Time:
5k Run -OR- 6k Row
CrossFit – Thu, May 25
Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (AMRAP – Rounds and Reps)
AMRAP 25 Minutes:
10 Band Pull Aparts (Palms Down)
10 Band Pass Throughs
10 Band Pull Aparts (Palms Up)
20 Goblet Cossack Squats (Light)
3minon Any Machine @ Forever Pace
FIT – Wed, May 24
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (No Measure)
3 Sets:
:20-30 Weighted Hollow Hold (Dual KB)
10 Hanging Leg Lifts (Strict)
30 Russian Twists
Metcon (AMRAP – Rounds and Reps)
AMRAPx15:
5 ManMakers
20 Alt. V-Ups
5 ManMakers
10 HSPU or 3 Wall Walks
CrossFit – Wed, May 24
Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Metcon (Time)
For Time:
10 Calorie Echo Bike
45 Toes to Bar
10 Calorie Echo Bike
Rest 1:00
30 DB Push Presses (50/35)(RX+=70/50)
10 Calorie Echo Bike
Rest 1:00
15 Sandbag Cleans (100/75)(RX+=150/100)
10 Calorie Echo Bike
Metcon (Weight)
4 Sets:
50ft Backward Sled Drag (Heavy)
Metcon (No Measure)
“AFETR PARTY”-
1)2 Rounds
1 Smooth set of 8″ Deficit HSPU
Rest 1:30
1 Smooth set of 4″ Deficit HSPU
Rest 1:30
1 Smooth set of HSPU
Rest 3:00
2)AMRAP 6:00 x 4
Row for average pace/500m
Rest 2:00
3)Power Snatch-
1×80%, 3×70%, 2×3 (72.5%),
2×3 (75%), 3×77.5%, 3×65%
4)Squat Clean-
1×85%, 3×80%, 2×82.5%, 1×85%, 3×82.5%, 2×85%, 1×87.5%, 1×75%
FIT – Tue, May 23
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (No Measure)
4 Sets:
4 Pull Up Negative (:3-5sec Negative)
10 YTW’s
Metcon (Time)
3 Rounds:
500m Row
21 KBS (53/35)
12 Pull Ups
CrossFit – Tue, May 23
Elite Wellness, Elite Wellness Altamonte / Tribe – CrossFit
Split Jerk (1×80%
-then-
4 Reps at each percentage
(60%, 2×62.5%, 2×65%, 67.5%))
*complete 2 sets of 62 and 65%
**Log your heaviest 4
Metcon (Weight)
4 Sets- Optional
10 DB Bench Press
Metcon (No Measure)
“AFTER PARTY”-
1)Back Squat-
1×85%, 3×82.5%, 2×85%, 1×87.5%, 3×85%, 2×87.5%, 1×90%
2)AMRAP 4 Minutes
10 Front Rack Walking Lunge (115/75)
10 Bar Facing Burpees
Rest :30
AMRAP 2 Minutes
Rest :30
AMRAP 2 Minutes
3)AMRAP 3:00/4:00/4:00/3:00
C2 Bike for Cal
Rest 3:00
4)2 Rounds
10 Double KB Cleans
Rest 2:00
10 Double KB Push Press
Rest 2:00
10 Double KB Clean and Jerk
Rest 2:00
5)5 Rounds-
1-2min KB Suitcase Carry (Heavy)
FIT – Mon, May 22
Elite Wellness, Elite Wellness Altamonte / Tribe – FIT
Metcon (No Measure)
4 Sets:
:30-45 Wall Sit (if able use weight)
15 DB Hamstring Curls
10 Dual KB/DB Cyclist Squats
Metcon (Weight)
EMOMx15:
Min 1- 10-12 Weighted Step Ups
Min 2- :20 Bike (Push It!)
Min 3- :30 DU