DAILY WORKOUT

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Sunday

Elite Wellness – CrossFit

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Saturday

Elite Wellness – CrossFit

Metcon (Time)

For Time

100m Sandbag Carry 150/100lbs

20 Toes to Bar

100m Sandbag Carry 150/100lbs

20 Toes to Bar

Rest 2:00

100m Sandbag Carry 150/100lbs

20 Chest to Bar Pull Ups

100m Sandbag Carry 150/100lbs

20 Chest to Bar Pull Ups

Rest 2:00

100m Sandbag Carry 150/100lbs

10 Bar Muscle Ups

100m Sandbag Carry 150/100lbs

Rest 2:00

10 Bar Muscle Ups

100m Sandbag Carry 150/100lbs

Rest 2:00

10 Ring Muscle Ups

100m Sandbag Carry 150/100lbs

Rest 2:00

10 Ring Muscle Ups

14 Sandbag Walking Lunge

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)Split Jerk

5×55%, 5×60%, 4×65%, 3×70%, 2×80%, 1×90%

2)Every 3 Minutes for 15 Minutes

:15 Bike for average wattage

3)3 Rounds:

10 Vested Push Ups

10 Tempo Vested Cossack Squats (:3sec tempo down)

10 Vested Push Ups

Rest 2:00

4)For Completion

400ft HS Walk For Time

*Rest 3:00 Every time you break

Saturday

Elite Wellness – FIT

Metcon (Time)

For Time: (w/partner)

200m Run Together

80 DB Snatch (50/35)

200m Run Together

60 Sandbag Over Shoulder

200m Run Together

80 T2B

200m Run Together

Friday

Elite Wellness – CrossFit

Clean (6×3)

*Complete a set every 2min

*All sets at 70%

Metcon (Time)

3 Rounds

8 HSPU

10 Wallballs (20/14)(RX+=30/20)

8 HSPU

10 Wallballs

8 HSPU

10 Wallballs

Rest 2:00
RX+= 4 Rounds (same time cap)

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)4 Rounds

Run 1,000m

Walk 400m

2)For Completion

0-:30

1 Peg Board Climbs

1:00-2:00

2 Peg Board Climbs

3:00-4:30

3 Peg Board Climbs

6:00-8:00

4 Peg Board Climbs

10:00-12:30

5 Peg Board Climbs

*if rep count isn’t completed in time window complete extra reps after the 12:30 mark at your own pace

3)3 Rounds:

50′ Heavy Front Rack Walking Lunge

20 GHD Sit Ups

50′ Heavy Front Rack Walking Lunge

:30 LSit Hold

Rest as needed

Friday

Elite Wellness – FIT

Metcon (Weight)

4 Sets:

12 Alt. Seated DB Press

10 YTW’s

10 Plank Up/Downs

Metcon (Time)

For TIme:

50 Push Ups

100m Farmer’s Carry

35 Push ups

150m Farmer’s Carry

20 Push Ups

200m Farmer’s Carry

Thursday

Elite Wellness – CrossFit

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 Minutes:

20 Shoulder Taps (in handstand)

15 Cal Bike

12 Cossack Squats

9 Hollow Rocks

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)MAFF Session

Warm Up

5:00 Row, Heart Rate @ (160-age)

5:00 Ski, Heart Rate @ (165-age)

Rest/mobilize/hydrate for 5:00

then,

2 Rounds, all with HR @ 180-age

10:00 Row

10:00 Ski

10:00 C2 Bike

2)Swimming

15min- Warm Up (technique work)

AMRAP 15min- Max Distance

15min- Cooldown (technique work)

Thursday

Elite Wellness – FIT

Metcon (No Measure)

Every 5min for 30 Minutes:

800m Row (RX+=1000m)
*Rest remaining time

Wednesday

Elite Wellness – FIT

Metcon (No Measure)

4 Sets:

10 Straight Leg Raises

7-10 Barbell Rollouts

*Rest :30sec

MAX Hanging Knee Tuck

Metcon (Time)

4 Rounds:

15/12 Cal Bike

16 SA DB Clean and Jerk

1 Rope Climb

Wednesday

Elite Wellness – CrossFit

Snatch (6×3)

*All sets at 70%

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 Minutes

Run 200m

20 DB Farmer’s Hold Step Ups (50/35)(20″)

*Rest 1:00

AMRAP 2 Minutes

*Rest 1:00

AMRAP 1 Minute
*Pick up where you left off

*RX+= w/vest

Metcon (No Measure)

“AFTER PARTY”- Complete 0-2 of the following:

1)AMRAP 48 Minutes

90/72 Calorie C2 Bike

Rest 4:00

2)4 Rounds:

:30 Overhead Bamboo Bar Hold

25 Kneeling Banded Crunches

10 Empty Barbell Bicep Curls

Tuesday

Elite Wellness – CrossFit

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

8 Bar Facing Burpees

8 Clean and Jerks 95/65lbs

8 Alternating Pistols

Rest 2:00

AMRAP 6 Minutes

6 Bar Facing Burpees

6 Clean and Jerks 115/75lbs

6 Alternating Pistols

Rest 2:00

AMRAP 4 Minutes

4 Bar Facing Burpees

4 Clean and Jerks 135/95lbs

4 Alternating Pistols

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)Back Squat

3×10 @65%

1xAMRAP* @65%

2)Every 3 Minutes for 30 Minutes

Row 350/300m

3)All “Smooth Sets”

2 Rounds

Bar Muscle Ups

Rest 1:00

CTB Pull Ups

Rest 2:00

Toes to Bar

Rest 3:00

4)3 sets:

10/10 Single Arm DB Benchpress

1:00 Backward Sled Drag (light)

:45 Side Plank (each side)

Tuesday

Elite Wellness – FIT

Metcon (2 Rounds for reps)

AMRAP 10 Minutes:

300m Run

8 Box Jumps (24/20)

10 Air Squats

*Rest 5 Minutes

AMRAP 10 Minutes:

15 Air Squats

30 Double Unders

200m Run

Monday

Elite Wellness – CrossFit

Deadlift (1×2)

Build to a single between 80-90%

then

1×5 (70%)

1×4 (75%)

1×3 (80%)

1×2 (85%)

Metcon (Time)

2 Rounds:

25/20 Cal Row (RX+=Ski)

20 DB Front Rack Lunges (50/35)

4 Rope Climbs

Metcon (No Measure)

“AFTER PARTY”- Complete 0-3 of the following:

1)AMRAP 2 Minutes x 3

30 GHD Sit Ups

Max Calorie Air Bike in the remaining time

Rest 5:00

2)4 Rounds

1 Smooth Set of 2″ Deficit Strict HSPU

Then

1 Max Set of 2″ Deficit Strict HSPU

Rest 3:00 Between all sets

3)3 Sets:

10 GHR

:30 Dead Hang

20 Russian Twists

:30 Dead Hang

Rest :90

4)All Running (road or Air)

MAFF Session

Warm Up

5:00, Heart Rate @ (160-age)

5:00, Heart Rate @ (165-age)

Rest/mobilize/hydrate for 5:00

then,

45:00 w/ Heart Rate @ 180-age