FITNESS & AIM

A. Four sets of:
Snatch Grip Romanian Deadlift x 6-8 reps @ 3011
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 45 seconds
Single Arm Bottom’s Up Kettlebell Squat x 5 reps each arm
Rest 45 seconds

B. Three rounds for time of:
15 Dumbbell Push Press
15 Box Jump Overs
300 Meter Run

SPORT

A. Take 15-20 minutes to build to today’s heavy Snatch.

B. Take 15-20 minutes to build to today’s heavy Clean & Jerk.

C. Bench Press @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

CROSSFIT MOMS

“Baby Jackie”

Advanced
Row 1000m
50 thrusters #35
30 pull ups

Intermediate
Row 750m
40 thrusters #25
20 pull ups or progressions

Beginner
Row 500m
30 thrusters #15
15 pull up progressions or ring rows

Lee, aka the egg lady.

FITNESS & AIM

A. Four sets of:
Box Step-Ups x 6-8 reps @ 2111
Rest 45-60 seconds
Single-Arm Kettlebell Row x Max Unbroken Reps each arm @ 2010
Rest 45-60 seconds

B. Three sets for max reps of:
30 seconds of Double-Unders
30 seconds of Rest
30 seconds of Dumbbell Ground to Overhead
30 seconds of Rest
30 seconds of Row Sprint
30 seconds of Rest

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

Hmmm, do the tall jokes ever get old?

FITNESS

A. Four sets of:
Deadlift x 6-8 reps @ 20X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. Three rounds for time of:
15 Pull-Ups
25 Kettlebell Swings
Run 400 Meters

AIM

A. Four sets of:
Deadlift x 4-6 reps @ 2111
Rest 20 seconds
Tall Box Jumps x 4-6 reps @ 15X1
Rest 3 minutes

B. Three rounds for time of:
15 Pull-Ups
25 Kettlebell Swings
Run 400 Meters

SPORT

A. Three sets, not for time, of:
Wall Climbs x 4 reps
Muscle-Ups x 4-8 unbroken reps
Toes to Bar x 12 reps

B. Take 20 minutes to build to a heavy Split Jerk.
Work on keeping your weight back through the dip and drive and receiving the weight behind your ears.

C. Three rounds for time of:
20/15 Strict Handstand Push-Ups
30 Pull-Ups

D. Six sets for times of:
Row 250 Meters
100 Meter Farmer’s Carry
(you choose the weight, but make it heavy, and WALK, DON’T RUN)
There is no rest between sets, other than the active recovery of the farmer’s carry. Note weight used, and times for each of the six row sprints.

CROSSFIT MOMS

Rest Day

Click image to register your Kid!

FITNESS & AIM

A. Three sets of:
Front-Foot Elevated Split Squats x 8-10 reps each leg @ 3011
(place front foot on a 4″ platform – a plate or stacked plates should work)
Rest 45 seconds
Single-Arm Trap 3 Raises x 8-10 reps each arm @ 2111
Rest 45 seconds

B. For time:
Row 20 Calories
30 Burpees
30 Toes to Bar
30 Walking Lunges with 45/25 lb. Plate Overhead

SPORT

A. Three rounds for time of:
50 Double-Unders
12 Alternating Pistols

B. Eight sets of:
Snatch x 1.1
(rest 10 seconds between singles)
Rest as needed between sets.

C. Back Squat @ 30X0
*Set 1 – 5 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 5 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 1 rep @ 90%
*Set 7 – 5 reps @ 85%
*Set 8 – 3 reps @ 90%
*Set 9 – 1 rep @ 95%
Rest as needed between sets.

D. (OPTIONAL)
Three sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 20 reps @ 1010
Rest 90 seconds

CROSSFIT MOMS

Advanced
Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Intermediate
Run 1200 meters
Rest 3 minutes
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters

Beginner
Run 800 meters
Rest 2 minutes
Run 400 meters
Rest 1 minute
Run 200 meters