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

FITNESS EXPRESS

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

20 Walking Lunges (32/24 kg KBs in each hand)

B. Three sets of:

Single-Arm DB Row x 8 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds

FITNESS

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

20 Walking Lunges (32/24 kg KBs in each hand)

B. Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 4-6 reps

C. Three sets of:

Single-Arm DB Row x 8 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds

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

20 Walking Lunges (32/24 kg KBs in each hand)

B. Every 3 minutes, for 15 minutes (5 sets):

Bench Press x 4-6 reps

C. Three sets of:

Single-Arm DB Row x 8 reps each @ 2111

Rest 45 seconds

Hollow Holds/Rocks x 60 seconds

Rest 45 seconds

A. “Last Man Standing”

The goal in this workout is to remain working for as long as possible…to be the last man/woman standing.

On the minute, every minute, perform the following – once you fail at a certain movement, move immediately to the next (starting with the next minute interval):

8/6 Muscle-Ups

Picking up on the one minute segment you would have been starting your next round of muscle-ups.

Front Squat x 1 rep

(start with 225/155 lbs on the barbell; males add 20 lbs, and females 10 lbs every minute)

Picking up on the one minute segment that you would have been starting your next round of front squats…

20 Wall Ball Shots (30/20 lbs)

If you make 7 consecutive sets, terminate this portion of the workout and move on. If you cannot complete all 20 shots within the designated minute, this portion of the workout is over . . . move on to the next phase of the workout.

Picking up on the minute you would have been starting your next set of wall ball shots…

10/8 Strict Handstand Push-Ups

If you cannot complete all 10/8 Strict HSPUs within the designated minute, your workout is over.

B. Three sets for times of:

Row 500 Meters

Rest 3 minutes

Note times for each set.

In teams of three, perform three rounds each for time of:

Row 800/650 Meters

Run 400 Meters

20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

In teams of three, perform three rounds each for time of:

Row 800/650 Meters

Run 400 Meters

20 Toes to Bar

Teammates roll through this in congo-line fashion, jumping onto the Concept 2 erg as soon as the teammate in front of them is off and has begun the 400 meter run.

A. Every 90 seconds, for 12 minutes, complete:

Interval 1 – Shoulder Mash x 30 seconds per side

Interval 2 – Band Assisted Hip Flexor Stretch x 30 seconds per side

Interval 3 – T-Spine Bench Stretch x 60 seconds

B. Every 4 minutes for 40 minutes:

30 Calories of Assault Bike

10/8 Strict Handstand Push-Ups