Category: Workouts

Long

“Jerry”

Run 1 Mile

Row 2000m

Run 1 Mile

Medium

“Open 14.5/16.5”

21-18-15-12-9-6-3

Thruster (95/65)

Bar Facing Burpee

Short

“Open 13.4”

7 Min AMRAP

3 Clean and Jerks (135/95)

3 Toes-to-bars

6 Clean and Jerks (135/95)

6 Toes-to-bars

9 Clean and Jerks (135/95)

9 Toes-to-bars

Continue adding 3 reps each round

Muscle Endurance

4 Rounds

10 Strict Pull-ups

10 Handstand Push-ups

Powerlifting

5×6 Deadlift @ 70-80% 1 RM

Perform new set every 2:00

Olympic Lifting

7×2 Snatch @ 70-80% 1 RM

Perform new set every 1:30; drop and reset after first rep

Long

“Kelly”

5 Rounds

Run 400m

30 Box Jumps (24/20)

30 Wall Balls (20/14)

Medium

10 Rounds

15 Deadlifts (135/95)

15 Push-ups

Short

“Open 11.1/14.1”

10 Min AMRAP

30 Double Unders

15 Power Snatches (75/55)

Interval

6 x 500m Row; Rest 1:30 between intervals

Powerlifting

5×6 Bench Press @ 70-80% 1 RM

Perform new set every 2:00

Olympic Lifting

7×2 Clean and Jerk @ 70-80% 1 RM

Perform new set every 1:30; drop and reset after first rep

Long

“Eva”

5 Rounds

Run 800m; 600m; 400m; 200m

30 Kettlebell Swings (70/53; 53/35; 44/26; 35/18; 26/15)

30 Pull-ups; 15 Pull-ups; 15 Bar Kips + 15 Ring Rows

Medium

12 Min AMRAP

1 Squat Snatch (155/100; 135/85; 105/70; 80/55; 55/35)

3 Clean and Jerks (155/100; 135/85; 105/70; 80/55; 55/35)

30 Double Unders; 15 Double Unders; 30 Single Unders; 15 Single Unders

Workout from CrossFit.com

Short

9 Thrusters (65/45; 55/35; 45/30; 35/25; 25/15)

Row 1000m; 750m; 500m

15 Thrusters (65/45; 55/35; 45/30; 35/25; 25/15)

Row 1000m; 750m; 500m

21 Thrusters (65/45; 55/35; 45/30; 35/25; 25/15)

Workout from CrossFit.com

Muscle Endurance

12 Min AMRAP

1 Strict Pull-up; 2 Push-ups; 3 Squats

2 Strict Pull-ups; 4 Push-ups; 6 Squats

3 Strict Pull-ups; 6 Push-ups; 9 Squats

4 Strict Pull-ups; 8 Push-ups; 12 Squats

Continue until 12 minutes have finished

To scale, do ring rows instead of strict pull-ups and knee push-ups instead of regular.

Workout from CrossFit.com

Powerlifting

5×6 Back Squat @ 70-80% 1 RM

Perform new set every 2:00

Olympic Lifting

7×2 Hang Snatch @ 65-75% 1 RM

Perform new set every 1:30; drop and reset after first rep

1) Long Conditioning

Complete a conditioning workout that takes more than 20:00

2) Medium Conditioning

Complete a conditioning workout that takes between 10:00 and 20:00

3) Short Conditioning

Complete a conditioning workout that takes between 4:00 and 10:00

4) Lower Body Strength

Complete a workout that focuses on lower body strength/muscle endurance.

Possible Movements:

• Back Squat; Front Squat; Goblet Squat; Single Leg Squat; Air Squat
• Walking Lunge; Front Rack Lunge; Back Rack Lunge
• Deadlift; Sumo Deadlift; Single Leg Deadlift

Possible Workouts:

• 10 x 1 every 1:00; Start at 85% and work up
• 7 x 2 every 1:30; Start at 82.5% and work up
• 5 x 3 every 2:00; Start at 80% and work up
• 5 x 5 every 2:00; Start at 70% and work up
• 4 x 8 every 2:30; Start at 65% and work up
• 3 x 10 every 3:00 Start at 60% and work up
• Tabata – 8 Rounds of 20 seconds on, 10 seconds off
• “Death by weight” – start at a percentage of 1 RM and add 5 to 10 pounds every 1:00, 1:30, or 2:00
• “Death by reps” – use a percentage of 1 RM and complete 1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3, and continue until unable to complete work with good form in allotted time.

5) Olympic Lifting

Complete a workout that focuses on olympic lifting strength/technique.

Possible Movements:

• Snatch; Hang Snatch; High Hang Snatch; Power Snatch; Hang Power Snatch; High Hang Power Snatch; Snatch Balance; Snatch High Pulls; Snatch Pulls
• Clean and Jerk; Hang Clean and Jerk; High Hang Clean and Jerk; Power Clean and Push Jerk
• Clean; Hang Clean; High Hang Clean; Power Clean; Hang Power Clean; High Hang Power Clean
• Split Jerk; Push Jerk; Squat Jerk

Possible Workouts:

• 10 x 1 every 1:00; Start at 75% and work up
• 7 x 1 every 1:30; Start at 80% and work up
• 6 x 2 every 1:45; Start at 75% and work up
• 5 x 3 every 2:00; Start at 70% and work up
• Tabata – 8 Rounds of 20 seconds on, 10 seconds off
• “Death by weight” – start at a percentage of 1 RM and add 5 to 10 pounds every 1:00, 1:30, or 2:00
• “Death by reps” – use a percentage of 1 RM and complete 1 rep in minute 1, 2 reps in minute 2, 3 reps in minute 3, and continue until unable to complete work with good form in allotted time.

 

Conditioning #1

Run 800m

Then, 10 Rounds of the couplet:

10 Handstand Push-ups

10 Single-leg Squats

Then, Run 800m

Conditioning #2

12 Min AMRAP

20 GHD Sit-ups

5 Strict Muscle-ups

Without GHD or Hanging Rings:

12 Min AMRAP

30 AbMat Sit-ups

10 Ring Digs

5 Strict Chest-to-bar Pull-ups

Conditioning #3

Row 2000m

50 Wall Balls

Row 1000m

35 Wall Balls

Row 500m

20 Wall Balls

Without Rower or height for Wall Balls:

Bike 2 miles

30 Thrusters (95/65)

Bike 1 Mile

20 Thrusters (95/65)

Bike 0.5 Mile

10 Thrusters (95/65)

Conditioning #4

3 Rounds

30 DB Snatches (50/35)

30 Toes-to-bars

Strength #1

5×3 Overhead Squat

Start @ 80% 1 RM and work up

Strength #2

7×3 Split Jerk

Start @ 70% 1 RM and work up

 

Workouts from CrossFit.com.

 

Endurance

Run 5km

Possible training:

1. Run 40 minutes at easy pace
2. 2 x 1.5 mile run; Rest 3:00
3. 25 minute “Fartlek” run
   1. Fartlek – 5 x 4:00 easy run, 1:00 hard run

Heavy

“Open 13.1”

17 Min AMRAP

40 Burpees

30 Snatches (75/45)

30 Burpees

30 Snatches (135/75)

20 Burpees

30 Snatches (165/100)

10 Burpees

Max Snatches (210/120)

Bodyweight

“J.T.”

21-15-9

Handstand Push-up

Ring Dip

Push-up

Strength

3 RM Deadlift

Possible Training:

1. 10×3 Dynamic Effort Deadlifts @ 50% 1 RM; Every 1:00
2. 5×3 Tempo Deadlifts; Start @ 65% and work up; pause 5 seconds just below knee and 5 seconds to descend
3. 5×3 Deadlifts; Start @ 80% and work up

Strength Next Month:

3 RM Strict Press

Long Conditioning (Benchmark)

“McGhee”

30 Min AMRAP

5 Deadlifts (275/185)

13 Push-ups

9 Box Jumps (24/20)

Medium Conditioning

Write your own workout that lasts between 10:00 and 20:00

Short Conditioning

Write your own workout that lasts between 4:00 and 10:00.

Upper

5 x 3 Back Squat

Start @ 80% 1 RM and work up

New set every 2:00

Olympic Lifting

7 x 1 Clean and Jerk

Start @ 80% 1 RM and work up

New set every 1:30

Long Conditioning

Write your own workout that lasts more than 20:00.

Try to complete this workout on its own day.

Medium Conditioning (Benchmark)

“Jack”

20 Min AMRAP

10 Push Presses (115/85)

10 Kettlebell Swings (53/35)

10 Box Jumps (24/20)

Short Conditioning

Write your own workout that lasts between 4:00 and 10:00.

Upper

5 x 3 Strict Press

Start @ 80% 1 RM and work up

New set every 2:00

Olympic Lifting

7 x 1 Squat Clean

Start @ 80% 1 RM and work up

New set every 1:30

 

Long Conditioning

Write your own workout that lasts more than 20:00.

Try to complete this workout on its own day.

Medium Conditioning

Write your own workout that lasts between 10:00 and 20:00.

Short Conditioning

Write your own workout that lasts between 4:00 and 10:00.

Lower

“Death By Weight”

2 Back Squats Every Minute

Start @ approximately 35% of 1 RM

Add 20 lbs every minute

Quit at a weight that was challenging but form was solid.

Snatch

5 Sets of 3 Position Snatch

3 Position Snatch: High Hang Snatch + Hang Snatch + Snatch

Complete all 3 positions without dropping the bar.

Long Conditioning

Program your own workout that lasts more than 20:00.

Try to complete this workout on its own day.

Medium Conditioning

Program your own workout that lasts between 10:00 and 20:00.

Short Conditioning #1

Program your own workout that lasts between 4:00 and 10:00.

Short Conditioning #2

Program your own workout that lasts between 4:00 and 10:00.

Sprint Conditioning

Program your own workout that is approximately 1:00 of work followed by approximately 2:00 of rest for 6 sets.

Lower

10 Min EMOM

2 Back Squats @ 80% 1 RM

Upper

5×5 Weighted Strict Pull-ups

Snatch

5 Sets of 3 Position Snatch

3 Position Snatch: High Hang Snatch + Hang Snatch + Snatch

Complete all 3 positions without dropping the bar.

Clean and Jerk

10 Min EMOM

1 Clean @ 80% 1 RM