MOBILITY & WARM UP
5-4-3-2-1 Spiderman & Reach each side
5-4-3-2-1 Walkout
Each Rounds
30 double unders/Jumping Jack
Then
3 Rounds Not For time
5 Kneeling Push Ups HR
10 Sit Ups
5 Push Ups
10 AB-Mat Sit Ups
CONDITIONING
“CASATCHOK”
As Many Rounds as Possible (“AMRAP”) in 15 minutes
20 Object Cossack Squats ( Change Leg Every 10 reps )
40 Mountain Climbers
20 Hand Release Push Ups
WARM UP
5′ Practice Double Unders; then 2 rounds of:
10 Inch worms
20 Squats
30 Jumping jacks
20 Hollow Body Rock
10 Superman hold
MOBILITY & SKILLS
Shoulders – Kipping – Butterfly
CONDITIONING
3 Rounds For Time
50 Double-unders
30 Hand-Release Push-Ups
20 Toes To Bar
10 Burpees Target
ACCESSORY WORK
Superset 1:
Dumbbell bench press 4×12-15
Double Dumbbell Bent Row 4×10-12
——-
Superset 2:
Incline Barbell Bench Press 3×10-12
Strict Pull Ups 3×12-15
——-
Superset 3:
Pull Up Bands Crossovers 3×15-20
Dumbbell Pullovers on Bench 3×10-12
WARM UP
2 Rounds Not For Time
200m Run
10 Knee to Elbows
20 Back extensions
15 Push-ups
25 Squats
MOBILITY & SKILLS
Hips – Shoulders
CONDITIONING
Foe Time
10-9-8…3-2-1
Facing The Bar Burpees
1-2-3…8-9-10
Barbell Floor Press #80%BW
ACCESSORY WORK
Superset 1
Seated Arnold Press 3×12-15
Seated Shoulder Press 3×10-12
——-
Superset 2:
Dumbbell Upright Rows 3×12-15
Pull-Up Band Pull Down 3×12-15
——-
Giantset
Dumbbell side laterals 3×15-20
Barbell Curl 3×1 set of 21s
Alternating Dumbbell Hammer Curl 3×6-8/arm
Dumbbell Preacher Curl 3×10-12/arm
G
WARM UP
3′ Practice Double Unders; Then 3 Rounds Of:
20m Bear Crawl
20 PVC Shoulders Dislocate
20 Jumping Jack
20 Hollow Body Rock
10 Superman Hold
MOBILITY & SKILLS
Shoulders – Hips – Kipping
CONDITIONING
5 Rounds For Time
10 Wall Climbs
10 Shoulder Taps
10 Toes to bar
20 Box jumps #60/50
ACCESSRORY WORK
Superset 1
Bench Press DB 3 8-12
Barbell Row 3 8-12
Triset 2
Incline DB Chest Fly 2 10-12
Shrugs (Barbell) 2 15-20
Lateral Dumbbell Shoulder Raise 2 12
Superset 3
Pull Up Band Triceps Extension 2 10-12
Ring Dip 2 Max
WARM UP – MOBILITY
Dynamic Warm up:
Pilates For CrossFit
SKILLS
Med Ball Clean – Sumo Deadlift High Pull
CONDITIONING
“FIGHT GONE BAD”
3 Rounds, For Total Reps in 17 minutes
1 minute Wall Balls #9/6
1 minute Sumo Deadlift High-Pulls #35/25
1 minute Box Jumps #50
1 minute Push Press #55/25
1 minute Row
1 minute Rest
Perform 1 minute of work at each of the 5 stations. Move immediately to the next station after 1 minute. The clock does not reset or stop between exercises. One-minute break is allowed before repeating each round. One point is given for each rep, except on the rower where each calorie is one point.
ACCESSORY WORK
Superset1
Single Arm Dumbbell Row 3 8-12
DB Single Bench Press 3 10-12
Superset 2
Compound Row 3 15
GHD Wall Ball Sit Ups 3 15-20
Superset 3
Dumbbell Pull Over 2 10-12
Rear Delt Fly 2 12-15
Biceps Curl 28 2
Biceps Curl 28 are performed by taking dumbbells and doing 7 reps half-way down curls w/pronated (palm down) grip; 7 reps half-way up curls w/neutral grip (palms facing each other); 7 reps full ROM w/supinated grip (palms up), and a 7-second midrange isometric hold (any grip you wish)
