FITNESS

A. Three sets of:
Good Mornings x 6-8 reps @ 3011
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Side Planks x 30 seconds each side
Rest 60 seconds

B. Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possilbe of:
Burpees x 5 reps
Kettlebell Swings x 10 reps
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

AIM

A. Five sets of:
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3-4 minutes

B. Three sets of:
Against a 2-minute running clock, complete as many rounds and reps as possible of:
Burpees x 5 reps
135/95 lbs Ground to Overhead x 5 reps
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

FITNESS, AIM & ENDURANCE

A. Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B. Four sets of 3-minute sprints of either:
“Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

– OR –

“Mary”
5 Handstand Push-Ups
10 Pistols (alternating legs)
15 Pull-Ups
Perform as many rounds as possible in 3 minutes, then rest 90 seconds between rounds and pick up where you left off to start the next round. Score total number of rounds completed.

SPORT

A. Every 2 minutes, for 16 minutes (8 sets):
3- Position Clean
(high hang, mid-thigh, and then from the floor)
Build over the course of the eight sets.

B. Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep
and then….
Every 2 minutes…
*Set 6 – 85% x 1 rep
*Set 7 – 90% x 1 rep
*Set 8 – 95% x 1 rep

C. Every minute, on the minute, for 12 minutes:
Speed Deadlift x 4 reps @ same load used last week

D. Four sets for times of:
100 Double-Unders
10 Front Squats (205/145 lbs)
20 Chest-to-Bar Pull-Ups
Rest 4 minutes

CROSSFIT MOMS

Advanced
For 15 minutes do:
9 kettlebell deadlifts 32kg
12 push ups
15 step ups

Intermediate
For 12 minutes do:
9 kettlebell deadlifts 24kg
12 push ups
15 step ups

Beginner
For 9 minutes do:
9 kettelbell deadlifts 16kg
12 push ups
15 step ups

GET YOUR TICKETS HERE!

FITNESS

A. Three sets of:

Deadlift x 6-8 reps @ 30X1
Rest 60 seconds
Dumbbell Shoulder Press x 8-10 reps @ 20X1
Rest 60 seconds
Plank from Elbows x 45-60 seconds
Rest 60 seconds

B. Three rounds for time of:
400 Meter Run
10 Man-Makers

AIM

A. Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts

B. Three rounds for time of:
400 Meter Run
10 Man-Makers

SPORT

A. Every minute, on the minute, for 12 minutes:
Minute 1 – Strict Toes to Bar x 6-8 reps @ 3110
(these should be slow and controlled)
Minute 2 – Handstand Hold x 45 seconds
(freestanding, or working toward it by using a spotter or a wall and slowly trying to find balance points for the 45 seconds)
Minute 3 – Unbroken Double-Unders x 40-50 reps

B. Every two minutes, for 16 minutes (8 sets):
Push Press + Power Jerk + Split Jerk
(Pause for 2-3 seconds in the split jerk receiving position before recovering.)
Rest 2 minutes
Build over the course of the 8 sets.

C. One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

D. Every 12 minutes, for 24 minutes (2 sets) of:
Run 800 Meters
15/10 Muscle-Ups
Run 800 Meters
If you believe this will take you more than 8-9 minutes to complete a set, please reduce the muscle-up reps and/or shorten the distance of the run.

CROSSFIT MOMS

Rest Day

Our kids are stronger than your kids!

FITNESS

A. Three sets of:
Turkish Get-Ups x 2 reps each arm
Rest 45 seconds
Goblet Squats x 8-10 reps @ 31X1
Rest 45 seconds
Kettlebell Swings x 20 reps
Rest 45 seconds

B. Complete as many rounds and reps as possible in 7 minutes of:
14 Wall Ball Shots
100 Meter Run

AIM

A. Take 15 minutes to build to a heavy Jerk or Snatch Balance – choose based on which you feel needs more work

B. Complete as many rounds and reps as possible in 7 minutes of:
7 Toes to Bar
14 Wall Ball Shots

SPORT

A. Every minute, on the minute, for 8 minutes:
Pause Front Squat x 1 reps @ 24X1
Choose one load for all eight sets. The heaviest load used last week would be a good, ambitious goal.

B. Every two minutes, for 16 minutes (8 sets):
High Hang Snatch + Snatch @ 75-80% of 1-RM Snatch
Working on perfect mechanics at all phases in the lift.

C. Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 4 reps @ same load used last Monday

D. For max reps:
2 Minutes of Box Step-Overs with Barbell (115/75 lbs)
(box height should be between 16″-20″ for most people – if you’re shorter, go on the low end, if you’re taller, the higher end of the range)
4 Minutes of Strict Pull-Ups

CROSSFIT MOMS

Advanced
5 rounds
500m row
10 thrusters #65

Intermediate
4 rounds
500m row
10 thrusters #45

Beginner
3 rounds
500m row
10 thrusters #15-25

The best things in life make you sweaty. -Edgar Allen Poe

TEAM WOD

In teams of two, with only one person working at a time, complete:
100 Box Jump Overs
800 Meter Run
100 Goblet Squats
800 Meter Run
100 Burpees
800 Meter Run

CROSSFIT MOMS

Advanced
4 rounds
400m run
12 backsquats #65

Intermediate
3 rounds
400m run/walk
12 backsquats #45

Beginner
3 rounds
200m run/walk
9 backsquats #25