A. Three sets of:

Push Press x 6-8 reps

Rest 60 seconds

Side Plank x 30-45 seconds each side

Rest 60 seconds

Single Leg Hip Bridge x 6-8 reps each leg @ 3011

Rest 60 seconds

B. Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs or Step-Overs

9 Push Presses

9 Ring Dips or Stationary Dips

A. Five sets of:

Push Press x 3 reps

Rest as needed

Build to today’s heaviest triple.

B. Complete as many rounds and reps as possible in 9 minutes of:

9 Burpee Box Jump-Overs (24″/20″)

9 Push Presses (135/95 lbs)

9 Ring Dips

A. Every minute, on the minute, for 12 minutes:

Minute 1 – Strict Handstand Push-Ups x 8-10 reps

Minute 2 – L-Seated Dead Hang x 30-45 seconds

(assume the bottom of an L-Pull-Up with heels above horizontal plane of buttocks and hang from the pull-up bar holding position for 30-45 seconds)

Minute 3 – Unbroken Double-Unders x 40-50 reps

B. Eight sets of:

Front Squat + Split Jerk

(pause at receiving position of split jerk for 1-2 seconds before recovering)

Rest 60-90 seconds

*Sets 1-2 – 60-70% of 1-RM Clean & Jerk

*Sets 3-4 – 70-75%

*Sets 5-6 – 75-80%

*Sets 7-8 – 80-85%

C. Every 2 minutes, for 12 minutes (6 sets) of:

2 Power Cleans + 1 Power Jerk

*Sets 1-3 – 70-75% of 1-RM Clean & Jerk

*Sets 4-6 – 75-80%

D. Three sets of:

Dumbell Floor Press x 15 reps @ 21X1

Rest 45 seconds

Ring Biceps Curls x 12 reps @ 2021

Rest 45 seconds

Band Pull-Aparts x 30 reps

Rest 45 seconds

E. At designated paces:

Run 800 Meters – easy (60-70% effort)

Run 400 Meters – moderately hard (80-85%)

Run 800 Meters – easy (60-70% effort)

Run 400 Meters – moderately hard (80-85%)

Run 800 Meters – easy (60-70% effort)

A. Three sets of:

Deadlift x 6-8 reps @ 2111

Rest 45 seconds

Dumbbell Bench Press x 10-12 reps @ 20X1

Rest 45 seconds

Alternating Reverse Lunges with DBs x 20 steps

Rest 45 seconds

Bottom’s Up Kettlebell Carry x 25 yards each arm

Rest 45 seconds

B. For time:

Row 1000 Meters

60 Kettlebell Swings

30 Goblet Squats

Run 400 Meters

A. Every two minutes, for 20 Minutes (10 sets):

High Hang Clean + Hang Clean

Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today.

B. For time:

Row 1000 Meters

20 Hang Power Cleans (185/125 lbs)

100 Double-Unders

A. Every 2 minutes, for 8 minutes (4 sets):

Muscle Snatch x 2 reps

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Followed by…

Every 2 minutes, for 10 minutes (5 sets):

2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B. Every 2 minutes, for 6 minutes (3 sets):

Halting Snatch Deadlift + 2 Snatch Pulls @ 85-90% of 1-RM Snatch

C. Take 20 minutes to build to today’s 1-RM Dead-Stop Front Squat

D. Every minute on the minute for 18 minutes:

Minute 1: 8-10 Alternating Reverse Lunges (185/125 lb – back rack)

Minute 2: 8-10 Supinated-Grip Strict Pull-Ups

Minute 3: 20/15 Calorie Row

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters

5 Pull-Ups

10 Push-Ups

15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters

5 Pull-Ups

10 Push-Ups

15 Air Squats

Only one person may be running at a time. While one partner runs, the partner inside the gym should be working through as many rounds as possible of “Cindy” (5 pull-ups, 10 push-ups and 15 air squats). Partners then switch roles once the running partner has returned.

A. Complete as many rounds and reps as possible in 4 minutes of:

500 Meter Row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

B. Complete as many rounds and reps as possible in 6 minutes of:

500 Meter Row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

Rest exactly 3 minutes, and then . . .

C. Complete for time:

500 Meter Row

10 Burpee Box Jump-Overs (24”/20”)

20 Toes-to-Bar

30 Shoulder to Overhead (115/75 lbs)

40 Kettlebell Swings (24/16 kg)

50 Double Unders

A. Every 90 seconds, for 18 minutes (4 sets):

Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1

Station 2 – Tempo Push-Ups x 15 reps @ 1111

Station 3 – Supine Ring Rows x 10 reps @ 2111

B. Three rounds for time of:

Row 500 Meters

24 Russian Kettlebell Swings (heavy)

12 Box Jumps (20″)

A. Five sets of:

Deadlift x 6 reps

Rest 2-3 minutes

Build load over the course of the five sets.

B. “Christine”

Three rounds for time of:

Row 500 Meters

12 Deadlifts (BW or 3/4 BW)

21 Box Jumps (20″)

Girl’s Choice!

Your class will choose from one of the following “Girls” workouts:

Cindy

Fran

Jackie

Karen

Eva

or Kelly

Go here for a list of each workout: http://www.crossfitcvi.com/resources/benchmark-hero-wods/

**Excluding ‘the girl’ you completed last week**

A. Every minute, for 18 minutes:

Minute 1 – 2 Turkish Get-Ups

(alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more)

Minute 2 – Single-Leg Deadlift x 6 reps each leg @ 2011

Minute 3 – Seated Strict Press x 8 reps @ 2011

B. Three rounds for time of:

10 Dumbbell Push Presses

10 Box Step-Overs with Dumbbells

10 Strict Pull-Ups

A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills

Followed immediately by…

Every two minutes, for 10 minutes (5 sets):

Jerk x 1 rep

Build to today’s heavy single.

B. Three rounds for time of:

15 Push Press (135/95 lbs)

15 Strict Pull-Ups

30 Double-Unders

Rest Day