Category: Workouts

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

Long Conditioning

Run 5k

Medium Conditioning

12 Min AMRAP

6 Strict Pull-ups

6 Power Cleans (135/95)

30 Double Unders

Sprint Conditioning

4 Rounds

12 Toes-to-bar

12 Overhead Squats (95/65)

Upper

5×3 Strict Press

Start @ 80% 1 RM and work up

Olympic Lifting

Work up to a heavy hang snatch

Long Conditioning (Benchmark)

“Morrison”

50-40-30-20-10

Wall Balls (20/14)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Medium Conditioning

14 Min AMRAP

7 Chest-to-bar Pull-ups

14 KB Goblet Lunges (70/53)

14 KB Snatches (70/53)

Sprint Conditioning

4 Rounds

12 Thrusters (95/65)

12 Burpees

Lower

5×5 Deadlift

Start @ 75% 1 RM and work up

Olympic Lifting

7×1 Split Jerk

Start @ 80% Clean and Jerk 1 RM and work up

Long Conditioning

24 Min AMRAP

8 Ring Muscle-ups

16 Power Snatches (95/65)

24 Box Jumps (24/20

Run 400m

Medium Conditioning

4 Rounds

12 Chest-to-bar Pull-ups

12 Overhead Squats (115/75)

24 Deadlifts (115/75)

Sprint Conditioning  (Benchmark)

400m Run Time Trial

Then

4x400m; Rest 2:00 between

Lower

5×3 Back Squat

Start @ 80% 1 RM and work up

Upper

5×5 Bench Press

Start @ 75% 1 RM and work up

Olympic Lifting

7×1 Split Jerk

Start @ 80% Clean and Jerk 1 RM and work up

Long Conditioning

Run 1 Mile

50 Pull-ups

Run 1 Mile

100 Push-ups

Medium Conditioning

12 Min AMRAP

12 Toes-to-bar

24 Wall Balls

48 Double Unders

Short Conditioning

3 Rounds

15 Power Cleans (115/85)

15 Burpees

Lower

5×6 Front Rack Lunge

Perform new set every 2:00

Upper (Benchmark)

5 RM Strict Press

Snatch

7×1 Power Snatch

Perform new set every 1:30

Start @ 70% Snatch 1 RM and work up