DAILY WORKOUT

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

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

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

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

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

Elite Wellness, Elite Wellness Altamonte / Tribe – FIT

Metcon (Time)

For Time:

5k Run -OR- 6k Row

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

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

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%

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

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)

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