Wednesday
Elite Wellness – FIT
Metcon (No Measure)
4 Sets:
20 Hanging Single Leg Lifts
*Rest :30
Max Hanging L-Sit/Knee Tuck
Metcon (AMRAP – Rounds and Reps)
AMRAPx16
500m Row
100m Dball Carry
20 Slamballs
Tuesday
Elite Wellness – CrossFit
Metcon (AMRAP – Reps)
With a partner:
AMRAP 7 Minutes
50 KB Swings 70/53lbs
50 Box Jump ATWOs 24/20″
Max Rep Rope Climbs
*Rest 2:00
AMRAP 7 Minutes
50 Box Jump ATWOs 24/20″
12 Rope Climbs
Max Rep KB Swings 70/53lbs
*Rest 2:00
AMRAP 7 Minutes
50 KB Swings 70/53lbs
12 Rope Climbs
Max Rep Box Jump ATWOs 24/20″
*Split reps anyway
*Score is total reps for each *MAX Rep portion
Metcon (No Measure)
“AFTER PARTY”- Complete 0-3 of the following:
1)For Time: (w/partner)
200yd HS Walk
2)For Time
With a partner – Switching anytime
100 C2 Bike Calories*
*Non biking partner must be holding wall-sit to accumulate calories
3)For Weight: (w/partner)(switch anytime)
0:00-5:00 Max repetitions in one set of Bench Press 185/115lbs
5:00-10:00 Max repetitions in one set of alternating seated DB Curls 50s/35s
10:00-15:00 Max repetitions in one set of DB Shoulder to OH 50s/35s
Tuesday
Elite Wellness – FIT
Metcon (Weight)
4 Sets:
6 DB Floor Press (2/x/2/x)
12 Reverse DB Fly’s
Metcon (Time)
For Time:
30-25-20-15-10
DB Snatch (50/35)
*12 Burpees after each set
Monday
Elite Wellness – CrossFit
Metcon (Time)
For Time: (w/partner)
400m Run Relay (200m each)
40 Burpees Over Bar
60 Thrusters (95/65)
400m Run Relay (200m each)
40 Burpees Over Bar
50 Thrusters (95/65)
400m Run Relay (200m each)
40 Burpees Over Bar
40 Thrusters (95/65)
400m Run Relay (200m each)
40 Burpees Over Bar
30 Thrusters (95/65)
400m Run Relay (200m each)
40 Burpees Over Bar
20 Thrusters (95/65)
Metcon (No Measure)
“AFTER PARTY”- Complete 0-2 of the following:
1) For Time: (w/partner)
30 Synchro Muscle Ups
2)For Time: (w/partner)
5k Ski (switch every 250m)
Monday
Elite Wellness – FIT
Metcon (No Measure)
3 Sets:
10/10 Bulgarian Split Squats
*Rest :30
Max Dual KB Wall Sit
*Rest 2min between sets
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Sunday
Elite Wellness – CrossFit
Metcon (Time)
AMRAPx10
60 DU
12 Cleans (135/95)
4 Rope Climbs
*Rest 2min
2 Rounds:
10 Sandbag Squats
10 Sandbag Over Shoulder
10 Sandbag Lunges
7 BMU
*Modified version of a WOD from The Vanguard
*If you are competing use your divisions weight and use this as a chance to see your workload and where you may or may not need to swap out with a partner
Saturday
Elite Wellness – CrossFit
Metcon (Time)
For Time
5 Rounds
1 Legless Rope Climb
Run 300m
1 Legless Rope Climb
30 OH Squats 75/60lbs
Rest 3:00
Metcon (No Measure)
“AFTER PARTY”- Complete 0-4 of the following:
1)For Weight
Every 2:00 for 8:00
3 Front Squats + 1 Split Jerk
Every 2:00 for 6:00
2 Front Squats + 1 Split Jerk
Every 2:00 for 4:00
1 Front Squat + 1 Split Jerk
2)For Time
Every 4:00 until 250/225 Calories are skied:
2:30 Max Calorie Ski
3)For Completion
Every 2:00 for 10:00
12 Chest to Bar Pull ups + 12 Toes to Bar
4)For Completion
EMOM 5 Minutes
:10 Ring Support Hold
(rest the remainder of the minute)
into
EMOM 5 Minutes
8 Good Mornings (VERY light load)
Saturday
Elite Wellness – FIT
Metcon (AMRAP – Rounds and Reps)
AMRAPx10
8 Pull Ups
8 DB Thrusters (35/25)
12 DB Lunges (35/25)
*Rest 4min
For Time:
4k Bike
Friday
Elite Wellness – CrossFit
Metcon (Weight)
Every :90 x 5 Sets
1 Power Clean + 1 Hang Power Clean
*All sets between 75-90%. Be Snappy!!
Metcon (Time)
For Time
Row 500m
5 Front Squat @80% (Clean MAX)
Rest 2:00
Row 400m
4 Front Squat @80%
Rest 2:00
Row 300m
3 Front Squat @80%
Rest 2:00
Row 200m
2 Front Squat @80%
*80% of 1RM Clean
*Comes from floor
Metcon (No Measure)
“AFTER PARTY”-Complete 0-3 of the following:
1)For Completion
10 Minutes Freestanding Handstand Practice
2)10 Rounds
50/40 Calorie C2 Bike @ Forever Pace
1-3 Muscle Up (RX+= Strict)
3)For Time
400m Sandbag Carry 150/100lbs
100′ HS Walk
40/32 Calorie Bike
30 Bar Muscle Ups
Run 800m
Friday
Elite Wellness – FIT
Metcon (No Measure)
Pull Up/Ring Row
4×7/10
*Rest :30
4xMax Iso Hold
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Thursday
Elite Wellness – FIT
Metcon (Time)
Running/Bike Intervals:
Run: 3×1 Mile
*Rest 4min between runs
Thursday
Elite Wellness – CrossFit
Metcon (No Measure)
Every 4 Minutes 24 Minutes
400m Jog
Bike @ Forever Pace
Metcon (No Measure)
“AFTER PARTY”-
1)For Completion
On a 20 Minute Running Clock
50 Single Unders
10 Push Ups
15 Hollow Rocks
20′ Duck Walk
15 PVC Pass Throughs
10 Single Leg RDLs (5 per side)(light)