MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
MOBILITY & SKILLS
Practice Double Unders
CONDITIONING
“LOVELY”
20 min AMRAP:
20 DB SA OH Walking Lunges #22,5/15
30 AB-Mat Sit Up
50 Double Unders
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Wall Squat
5 Walkout
5 BB Good Morning
5 BB RDL
SKILLS & SPECIFIC WARM UP
DEADLIFT
CONDITIONING
“DEADLIFT ”
Every 3 mins for 15 mins
3 Deadlifts, pick load
MOBILITY & WARM UP
4 Rounds Not For Time
60 Second jump Rope
30 Second Front Plank (On Hands)
20 Dead Bug
10 Slow Air Squats
5 Walkouts
MOBILITY & SKILLS
2 Round not for time:
200Mt run
12 Ktb Swing
6 Push Up
1′ Rest
CONDITIONING
“PICK DOWN”
For time:
Run 800m
42 Russian KB Swings
21 Push-ups Deficit #15/10
Run 400m
30 Russian KB Swings
15 Push-ups Deficit #15/10
Run 200m
18 Russian KB Swings
9 Push-ups Deficit #15/10
WARM UP:
2 Rounds
10 Judo Push Ups
20 Downward Dog Alternate Toe Touch
30 Standing Leg Swing (front) each leg
40 Slow Single Unders
30 Standing Leg Swing (across)
20 Lateral Squat (10R+10L)
10 Walkout
200 mt Jog
SKILLS & SPECIFIC WARM UP
Running Warm Up
CONDITIONING
“INTERVAL ROW“
Each interval for time:
5 x 500m Row
*Rest 2 minutes between
efforts
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
10 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Practice burpees
CONDITIONING
“HEAVY BURPEES”
AMReps 12 min:
DB Burpee #2X17,5/10
MOBILITY & WARM UP
EMOM 16′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
PUSH PRESS
CONDITIONING
“BURPPP!!!”
Every 2:30 for 15′ min:
6 Push Press #50/38
8 Front Rack Lunge #50/38
10 Burpees
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
KETTLEBELL
CONDITIONING
“JOINT”
AMRAP 12 minute:
Ascending AMReps
(3, 6, 9,…increase by 3
reps each round)
Row Cals
Kettlebell Swings #24/16
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Clean – Front Squat
CONDITIONING
“COMPLEX BARBELL”
Part 1:
1-1-1-1-1
Power Clean + 2 Front
Squats
Lift every 3 minutes
MOBILITY & WARM UP
5′ Jump Rope ( Single / Double )
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump Over The BB
then:
then:
8 Minute AMRAP of:
8 BB Upright Row
10 Push Ups
8 Single Leg RDL
10 Slow Squats
SKILLS & SPECIFIC WARM UP
Hand Stand Push Up
CONDITIONING
“GRAPHITE”
15 Min AMRAP
5 Hand Stand push Up
5 Box Jumps #70/60
20 Wall Ball #9/6
MOBILITY & WARM UP
EMOM 16′
Station 1 – 200 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
2 Rounds Not for Time
2 Deadlift (first 70%-second100% wod weight)
5 Burpees
CONDITIONING
“2018 CROSSFIT GAMES”
5 Rounds for Time
5 Deadlift #126/85
10 Burpees
