WARM UP MOBILITY & WARM UP
AMRAP 5:
:30 Row, Bike, or Ski
10 Alternating Soldier Kicks
10 Alternating Hamstring Scoop Stretch
10 Plank to Down Dog (No Push-up)
3 Sets:
:20 Row, Bike, or Ski
:10 Rest
:20 Burpee-to-target
:10 Rest
MOBILITY & SKILLS
Burpees
ACCESSORY
PRE-WORKOUT
EMOM 10:
3-5 Strict Chest to Bar
CONDITIONING
“BURPEES TARGET”*
FOR TIME
100 Burpees-to-Target (12”)
*compare to 09.02.22
MOBILITY & WARM UP
On a 8:00 Clock
Partner 1 performs a 100m jog while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 heads out on the run. After both partners have completed a movement they can progress to the next movement.
Motivate athletes to cycle through two to three times or until the clock hits 8:00.
1) Alternating Single-Leg Toe Touches
2) Inchworm + Push-up
3) Samson Stretch
4) Alternating Toe Touch in Plank
5) Air Squat + Good Morning
SKILLS & SPECIFIC WARM UP
3 Sets x 150m Row
Rest 1 min between sets.
Row at a sustainable, “infinite pace.”
Help athletes identify how long it takes to row the distance. This will help them identify a fast but sustainable pace for the 1k
Anyone row to the point of fatigue is rowing too fast right now.
3 Sets x 150m Row
Rest 1 min between sets.
The goal of these sets is to establish a target mile pace. If athletes look heavily taxed or fatigued in these intervals, they should run a little slower. Use the rest time between intervals to update athletes on their paces.
1 Set x 250m at 1k
Pre-Workout Rest
Review any of the Assault Bike, BikeErg , or SkiErg substitutions from the logistics section.
Identify mile paces and goals.
Rest up to 5:00 before starting the workout, but keep athletes moving.
CONDITIONING
“TIME TRIAL 2K ROW”
2000 mt Row
DAY OFF!!!
“Il successo non è mai definitivo, il fallimento non è mai fatale; è il coraggio di continuare che conta.”
“SIR WINSTON CHURCHILL”
MOBILITY & WARM UP
Set 1
200mt Run (Conversation pace)
20 Alternating Spiderman Stretch
20 Alternating Walking Lunges
Set 2
200 mt Run (Moderate pace)
20 Down Up
20 Alternating Goblet Reverse Lunges
Set 3
200 mt Run (Fast pace)
20 Burpees
20 Alternate Kb Snatch (workout weight)
Set 4
200 mt Run (Fast pace)
10 Burpees Box Jump Over
6 Single Arm kB Devil Press (workout weight)
MOBILITY & SKILLS
Burgener Warm Up
CONDITIONING
“SCARIE CARDIO”
EMOM 32 Min
Minute 1 – 200 mt Run
Minute 2 – Max Burpees Box Jump Over
Minute 3 – 10 Single Arm kB Devil Press #24/16
Minute 4 – Rest
WARM UP
4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump
SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch
Accessory
EMOM 10:
1 Hang Squat Snatch + 2 Overhead Squats
CONDITIONING
“PAPAYA“
AMRAP 9
8 Single-Leg Squats / Leg
4 Box Jump Overs #60/50
2 Hang Squat Snatches #52/35
MOBILITY & WARM UP
AMRAP 8:
5 Squat Therapy (Use Wall)
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press
SKILLS & SPECIFIC WARM UP
Back Squat – Deadlift – Press ( Strict )
1 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press Behind The Neck+5 Front Squats+5 Stiff Legged Deadlifts
CONDITIONING
“CROSSFIT TOTAL”*
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.
*compare to 28.12.21
WARM UP
3 Sets:
20 PVC Pass Throughs
10 PVC Strict Press
5 Burpee
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
3 Sets:
4 Unbroken Hang Power Snatches (increse load every rnd)
4 Unbroken DB Power Cleans
CONDITIONING
“NETTARUN”
AMRAP 12
4 Hang Power Snatches #52/35
8 DB Hang Power Cleans #22.5/15
200mt Run
DAY OFF!!!
Lo sport piace perché lusinga l’avidità, vale a dire, la speranza di avere di più.
“Montesquieu”
MOBILITY & WARM UP
AMRAP 8′
8 Alternating Toe Touch in Plank
8 Alternating Knees-to-Elbow in Plank
8 Scap Pull-ups
50-ft. Side Shuffle / Direction
8 Kip Swings
100m Run
MOBILITY & SKILLS
Double Under
CONDITIONING
“MULTIPLE SPLIT”
Every 10 minutes for 40 minutes
1000m Row (split every 250m)
50 Double Unders (split every 25)
25 Burpees Over The Row (spit every 5)
If that’s too much work for you to get done in 9 minutes, stop at that mark and get a minute rest before going again
WARM UP
3 Sets:
:20 Alternating Spiderman Stretch
Rest :10
:20 Leg Swing (Across body)
Rest :10
:20 Walking Lunges
Rest :10
:20 Leg Swing (Front to Back)
Rest :10
SKILLS & SPECIFIC WARM UP
Squat Clean
SQUAT THERAPY
EMOM 7:
7 Wall Squat
CONDITIONING
“GIAVA”
FOR TIME
20 Squats Clean #75%BW
200m Run
15 Squats Clean
400m Run
10 Squats Clean
800m Run
