MOBILITY & WARM UP
10′ Banded stretch & Mobility Around Trouble Area; Then:
EMOM 12 (3 Rounds)
1- 200mt Run
2- 1 Round of “Cindy”
3- 15 Kettlebell Swings (Light weight)
4- 15 Sit-Ups
CONDITIONING
“ TABATA WORKOUTS”*
For Total Reps in 20 minutes; Rest 1′ every Tabata
Tabata Burpees
Tabata Wall Balls #9/6
Tabata Floor Press#40/25
Tabata Calorie Row
Tabata Clean&Jerk #40/25
MOBILITY & WARM UP
2 Rounds of:
1 minute Jump Rope ( Single or Double )
5 Scap Retraction
10 Slow Wall Squats
30″ Alt Warrior Strecth
Into 2 Rounds of:
200 mt jog
5 DB / KB strict press each side
5 Waiter Squats Each side
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
2 Rounds- 5 Toes to Bar – 10 Wall Ball – 100 mt Run
Rest 1′ from rounds
CONDITIONING
” PINBALL ”
AMRAP 20 min
15 Toes To Bar
30 Wall Ball #9/6
60 mt Shuttle Run #(6×10 mt)
MOBILITY & WARM UP
4 Rounds:
200 mt Easy Jog
3 Strict Pull-ups
6 Push-ups
9 Air Squats
3 Rounds:
With an Empty Bar:
10 Snatch Deadlift
10 Hang Power Snatch
10 Snatch Grip Strict Press Behind the Neck
10 Overhead Squats
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“Fire Ball”
For Time
30-20-10 Alt. DB Snatch #20/15
50 Wall Ball #9/6
400 mt Run
Time cap 20′
CFM TEAM ELITE – ENTRY LEVEL – GPP: Time Cap 15′; then
“Super Hang Squat Clean Complex”
3 Heavy single Buil Up Unbroken Complex
Start every 3 minutes
x5 Rounds
MOBILITY & WARM UP
2 Rounds of:
15 Cal Row
5 Scap Retraction
10 Slow Wall Squats
12 Spider-Man & Reach (6 Each Side)
14 Warrior Sqaut (7 Each Side)
2 rounds rest 1′
4 Box Jump Over
4 Wall Ball #9/6
4 x 10 Meter Shuttle Run
*Switch After Fully Completed Round
CONDITIONING
” Jump Piggyback “
Team Of 2
12 Rounds For Time:
12 Box Jump Over #60/50
12 Wall Ball #9/6
12 x 10 Meter Shuttle Run
MOBILITY & WARM UP
4 Rounds Not For Time
20 Sec Superman Hold
15 AbMat Sit-ups
100 mt Run
9 Medicine Ball Squats
6 Walkouts
SKILLS & SPECIFIC WARM UP
Wall Ball Clean
10 Wallballs
10 Double Unders
10 Wallball
CONDITIONING
“Crazy Ball”
For Time:
10 Wallballs , 50 Double Unders
20 Wallballs , 40 Double Unders
30 Wallballs, 30 Double Unders
40 Wallballs, 20 Double Unders
50 Wallballs, 10 Double Unders
Wall Ball #9/6
MOBILITY & WARM UP
10′ Banded Strech Arounds Trouble Area; Then:
400 mt Easy Jog
3 Rounds:
5 Pull-Ups
5 Slow Wall Squats
10 Pushups
10 AB-Mat Sit-Ups
2 Rounds:
30s second Samson Stretch each side
30s Alternating Spiderman & Reach
30s Warrior Squats
SKILLS
Burgener Warm Up
CONDITIONING
“LAST CLIMB”
AMRAP 14′
12 Wall Ball Shots #9/6
6 Snatches #51/35
1 Rope Climb
MOBILITY & WARM UP
For 1 minute each side, Follow:
Banded Shoulder Distraction, Pectoral Mash, Couch Stretch, Pigeon Pose
Immediately into 5′ Practice Double Unders; then:
2 Rounds:
250 mt Row
5 Spiderman and Reach, each leg
10 Slow Scap Retractions
15 Sit-Ups
30 Seconds Single Unders
SKILLS & SPECIFIC WARM UP
Wall Ball Clean – Jerk
2 Round: (1st lighter than the workout load)
10 Double-Unders
5 Wall Ball
10 Double-Unders
5 Ground To Overhead
CONDITIONING
AMRAP 15:
30 Double-Unders
15 Wall Ball #9/6
30 Double-Unders
15 Ground To Overhead #50/35
WARM UP
Run 400m
20 Walking lunges
20 Back extensions
20 V-ups
Run 400m
MOBILITY & SKILLS
Dynamic Stretch – Wall Ball Clean – POSE
CONDITIONING
“Thanks God Today is Friday”
For Time
50-40-30-20-10
Wall Ball #9/6
400 Mt Run
WARM UP
Complete a 6 minute AMRAP of:
5 Pull Ups
15 Butterfly Sit Ups
20 PVC Pass Throughs
4 Inch Worms
MOBILITY & SKILLS
Dynamic Stretch – Wall Ball Clean – Wall Ball Shots – Kipping
CONDITIONING
“VAN AALTEN” *
AMRAP (with a Partner) in 20 minutes
2000 meter Row / partner Handstand
150 Wall Ball Shots / partner Handstand
Max Toes-to-Bars (alternate sets)
One partner works on the row and wall ball shots while the other partner holds in handstand. Once the wall balls are complete both partners move to the toes-to-bar, with one partner working while the other rests, alternating and performing as many toes-to-bar as possible in the remaining time.
*CROSSFIT MAYHEM HERO WOD
WARM UP
3 Rounds Not For Time
7 Burpees
10 V-Ups
15 Squats
30 Mountain Climbers
MOBILITY & SKILLS
Burgener Warm Up – SDLHP – Jerk
CONDITIONING
” How Strong Are You? ”
AMRAP in 20 minutes
50 Wall Balls #9/6
50 Double-Unders
50 Box Jumps #60/50
40 Power Snatch #35/25
40 Cal Row
40 Chest-to-Bar Pull-Ups
30 Sumo Deadlift High Pull #45/35
30 Double Unders
30 Bar Facing Burpees
20 Jerks #55/40
20 Cal Row
20 Ring Dips
If an athlete completes the 10 Ring Dips and has time remaining in the 20 minute cap, begin round 2 starting with the wall balls.
