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