Wednesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

2:00 EZ ROW…

-Into-

3 ROUNDS (w/ a light DB)…

6 SA Standing DB High Pull (L)

6 SA DB Strict Press (L)

‘25 SA DB OH Walk (L)

6 SA Standing DB High Pull (R)

6 SA DB Strict Press (R)

‘25 SA DB OH Walk ®

-Break out PVC or Barbell Into-

10 Barbell Elbow Punches

10 Strict Presses

10 Push Presses

-Quick Demo / Progression-

10 Push Jerks

Strength

Metcon (Weight)

5 SETS*

1 Push Press

+

2 Push Jerk

+

3 Split Jerks

*Start moderate and build to heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

6 Push Jerk (155/105)|(115/75)

15/12 Cal Row

(Score is Rounds + Reps)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back / Shoulders

ADVANCED

5:00 Darioflex 🙂

(No Measure)

Tuesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

FOR QUALITY @ MODERATE EFFORT (9 MIN CAP)

500m Row or 1500m Bike

2 ROUNDS

5 Bootstrappers

5 PVC Good Mornings

5 Inch Worms + Push-Up

2 ROUNDS

8 Barbell Good Mornings

8 Scap Push-Ups

8 Scap Pull-Ups

8 Tuck Ups

2 ROUNDS

10 RDLs w/ Barbell

10 Perfect Push-Ups

10 Kip Swings or Kip Swing + Knees-Up

Strength

Deadlift (3RM or Heavy 3-Rep)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 3-Rep Deadlift

(Score is Load)

Workout

Metcon (Time)

FOR TIME

30-20-10*

Deadlift (245/165)|(165/110)

Toes to Bar

*50 Double Unders after each full set

(Score is Time)

Monday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…3-4 ROUNDS

100m Run

10 Reverse Lunges w/ Twist

10 Push Up to Pike

8 Box Step Ups

8 Up Downs (:01 Pause in Perfect Plank)

Workout

Metcon (Time)

FOR TIME*

400m Run

50 Box Jump + Step-Down (24/20)

40 DBL KB Front Rack Lunges (35/25)

30 Hand Release Push-ups

50 Up-Downs

30 Hand Release Push-ups

40 DBL KB FR Lunges

50 Box Jump + Step-Down

400m Run

*Weight Vest Optional

(Score is Time)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching – Full Body

(No Measure)

Sunday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

200m Team Run — leave no athletes behind 🙂

2 ROUNDS

5 Inch Worm + Push Up

10 Perfect Stretch*

2 ROUNDS

5 BB Romanian DL

5 Hang Muscle Clean

10 Alt Elbow Punches

5 Strict Press

5 Push Press

5 Back Squats

*1 Perfect Stretch = 1 Lunge and Torso Twist (R) + 1 Lunge and Torso Twist (L) + 1 Hamstring Stretch (R) + 1 Hamstring Stretch (L)

Extended Warm-up

Bear Complex (Build to Moderate-Heavy)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
ON A 8:00 RUNNING CLOCK…

Build to a Moderate-Heavy Set of „Bear Complex“

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

**Goal of building session is to build quickly to slightly heavier than workout weight and practice the transition b/t movements. Bar should move quickly and cleanly.

(Score is Load)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100 Reps of „Bear Complex“ (135/95)|(95/65)*

*1 Rep of Bear Complex is…

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat (or Front Squat)

1 Push Press

*P1 works while P2 rests. Athletes can switch as needed…singles or multiple reps.

(Score is Time)

Saturday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

Grab a Kettlebell!

1 ROUND

5 Bootstraps

5/5 Thoracic Rotations

10 Scap Push-Ups

100m Run

Into…

3 ROUNDS

10 KB Sumo DL

10 Scap Pull-Ups

5 Kipping Swings

10 Tuck Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

15 KB Sumo DL High Pull (70/53)|(53/35)

12 Toes 2 Bar

9 Ring Row or Strict Pull-Up

200m Med Ball Run (20/14)|(14/10)

(Score is Rounds + Reps)

Finisher

Metcon (Weight)

3 SETS*

10 Bench Press (Athlete Choice, Unbroken)

20 Slow Tucks-Ups

-Rest as Needed b/t Sets-

(Score is Load)

Friday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

3:00 PROGRESSIVE WARM-UP ON BIKE

1:00 – Conversational Pace

1:00 – Moderate Pace

:30 – Workout Pace

:30 – Cool Off Pace

Into…

3-4 SETS (7:00 Time Cap)

10 Alt. Samson Stretches

5 Strict Pull-Ups

10 DB Sumo DL (light w/ perfect positions)

10 DB Bent Over Row

25’ Quadruped Crawl

Skill

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Your Handstand Push-Ups*

*Different Drills Depending on Level…

Intro – Box HS Push-Up, HS Hold, or HS Negs

Intermediate – Strict or Kipping in Small Sets

Advanced – Deficit Strict or Kipping for Reps

(No Measure)

Workout

„LOVE LOSS“ (6 Rounds for time)

EVERY 4:00 FOR 6 SETS

7 Up-Down Devil’s Press (35/20)|(20/15)

14 DB Front Squat

16/13 Cal Bike

-Rest Remainder of the Time-

(Score is Time for Each Set)
*New NCFIT Classic Workout – Happy Valentine’s Day!

Thursday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

GUIDED WARM UP…

Row 1:00

100m Run

Bike 1:00

:30s Hollow Hold/Wall Sit/Glute Bridge

10 Push Up to Pike

10 Lunges

Into…

Movement Review

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 35 MINUTES

400m Run

500m Row

1500m Bike

20 Perfect Push-Ups

30 Sit-Ups

40 Walking Lunges

1:00 Athlete Choice**

*Athlete Choice (can pick one or mix it up!)…

Hollow Hold or Rocks

Plank Hold or Plank Shoulder Taps

Deadbugs

Quad Heel Touches

Sit-Thrus

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching & Calm Breathing

(No Measure)

Wednesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

PARTNER AMRAP – 4 MIN

P1: Row (Moderate Pace, Nasal Breathing)

P2: Completes (then athletes switch!)

8 Groiners

8 Scap Push Ups

8 Scap Pull Ups

-Rest 1:00-

PARTNER AMRAP – 4 MIN

P1: Row (Moderate to Fast Pace)

P2: Completes (then athletes switch!

8 BB RDL’s

8 BB Hang Muscle Cleans

8 BB Hang Power Cleans

From here, go into a brief 2:00 foam rolling session for the lats and upper back

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES

1-2-3-4…and so on

Bar Muscle-Ups

2-4-6-8..and so on

Hang Power Clean (155/105)|(115/75)

-Rest 3:00-

AMRAP x 5 MINUTES

Pick-Up Where You Left Off!

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS

30 MB Russian Twists or 15/15 Side Throws

20 Weighted Glute Bridge-Ups (MB or DB)

(No Measure)

Tuesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

Metcon (Weight)

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is Reps)

Monday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

EMOM X 10 MINUTES:

MIN 1 – Row (EZ then Moderate)

MIN 2 – SLOW Bootstrappers Squats

MIN 3 – Tempo Barbell Good Mornings (3111)

MIN 4 – Cycle thru…3 Barbell RDL + 3 Bent Over Row

MIN 5 – Barbell Back Rack Box Step Ups

Strength

Deadlift (Build to Heavy 5-Rep Deadlift)

ON A 15:00 RUNNING CLOCK…

Build to Heavy 5-Rep Deadlift

(Score is Load)

Workout

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*BW DL should be considered relatively light and done unbroken.

**Last Seen 1/25/19

(Score is Time)