FITNESS

A. Three sets of:
Back Squat x 8-10 reps @ 20X1
Rest 60 seconds
Ring Rows x 8-10 reps @ 2111
Rest 60 seconds
Jump Rope Technique x 60 seconds
Rest 60 seconds

B. Three sets for times of:
Man-Makers x 5 reps
400 Meter Run
Rest 2 minutes

AIM

A. Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes
For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B. One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

SPORT

A. Three sets, not for time, of:
Strict Toes to Bar x 8-10 reps @ 2110
Double-Unders x 40-50 reps
(if broken into sets, note reps per set)
Skin the Cats x 5 reps
(perform these as slowly and controlled as possible)

B. Five sets of:
Power Snatch from Mid-Thigh x 3-4 reps
Rest 20 seconds
Tall Box Jumps x 5 reps @ 05X1
(reset on the ground each time before next jump)
Rest 3 minutes

C. Back Squat @ 30X0
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 5 reps @ 80%
*Set 8 – 5 reps @ 80%
*Set 9 – 5 reps @ 80%
*Set 10 – 5 reps @ 80%
Rest exactly 2 minutes between sets.

D. (OPTIONAL – If time permits)
Two sets of:
Snatch-Grip Romanian Deadlift x 6-8 reps @ 3010
Rest 90 seconds
GHD Sit-Ups x 20-30 reps @ 1010
Rest 90 seconds

CROSSFIT MOMS

“Baby Diane”

Advanced
21-15-9
Kettlebell deadlifts #75-100
Push ups

Intermediate
21-15-9
Kettlebell deadlifts #50-75
Push ups

Beginner
15-12-9
Kettlebell deadlifts #25-50
Push ups

“Keep away from people who try to belittle your ambitions. Small people always do that, but the really great make you feel that you, too, can become great.”
– Mark Twain

EWOD

AMRAP 30 minutes
75 – 80% intensity – working at a steady state, not red-lining nor sandbagging!!

20 calories on Airdyne
Sled pull loaded (across gym floor) —> sled push (back across gym floor)
200m run
20 alternating Ground to Shoulder w/ Sandbag
20 calories on rower
Single Arm Farmer’s Carry (heavy kb. length of gym floor & back)

FITNESS & AIM

2 Minutes of Rowing (calories)
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Wall Ball Shots x 10 reps
Burpees x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
Complete as many rounds and reps as possible in 2 minutes of:
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
Rotate through the circuit three times for max reps/cals completed at each station.

SPORT

A. Three sets, not for time, of:
Double-Unders x 30-50 unbroken reps
Pistols x 4-6 reps each leg
Ring V-Outs x 6-10 reps

B. Four sets of:
Power Clean x 1.1.1 @ 80-85% of 1-RM
(rest 10 seconds between singles)
Rest as needed between sets

C. Three sets of:
Clean Pull x 1.1.1 @ 105-110% of Clean
(rest 10 seconds between singles)
Rest as needed between sets

D. On the minute, every minute, for 12 minutes:
275-315/185-215 lb. Deadlift x 5 reps
Burpees x 5 reps

*PLEASE UNDERSTAND that EMOM work is an excellent way to accumulate volume, but choose your loads with this understanding. If you have any concern about pulling 315 lbs for 60 reps in a workout, play it safe this week and see how you feel for future efforts.*

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