Friday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

Very Quick Warm-up Today — if you have an opportunity, do your intro while the class rides slow on the bikes or rolls out quads / inner thighs / IT bands.

3:00-4:00 of Slow Bike or Rolling (during Intro!)

Into…

2 SETS

10 Step-Back Groiners + Air Squat*

10 Alt. Elbow Punches

5 Full-Grip Front Squats (for warm-up, really drive up in full grip)

10 Alt. Sit-Thrus**

5 Close-Grip Push-ups (:02 pause at the top)

Strength

Front Squat (3-3-3*)

3-3-3*

Front Squat

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

„POINT BREAK“ (Time)

FOR TIME

9-7-5-15-12-9

Front Squat (155/105)|(135/95)

Bar Facing Burpee

Thursday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

2 ROUNDS…

10 Alt Side Lunges

10 Alt. Step Ups

10 Shoulder Taps

:10 Bar Hang

2 ROUNDS…

10 Jumping Air Squats

10 Box Jumps

2 Wall Walks

10 Scap Pull Ups

Workout

Metcon (Time)

4 ROUNDS FOR TIME

5 Box Jumps (30/24)*

9 Strict Pull-Ups

12 HSPU or Seated DB Strict Press

3 Deadlifts (AHAP)

*Box Jumps go up by 10 each round (5-15-25-35)

Wednesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

Have athletes start off with 3 minutes on a Bike or Rower, increasing intensity each minute.

Min 1: Easy → Min 2: Moderate → Min 3: Moderate/Hard

Then…

20 Glute Bridge Ups

20 Arm Circles Forward

20 Arm Circles Backwards

20 Swings Forward/Back

20 Alt. Elbow Punches

:20 Barbell Overhead Hold

Strength

Push Press (3-3-3*)

3-3-3*

Push Press

*Set 1 – 65-70% x 3

Set 2 – 75-80% x 3

Set 3 – 85-90% x 3+

3+ means athlete performs max reps at that weight with the goal of at least 3.

Workout

Metcon (Time)

FOR TIME

50/40 Cal Bike

50 Up-Downs

Finisher

Metcon (No Measure)

IN TEAMS OF 2…

FOR TIME

400m KB Farmer Carry (70/53)|(53/35)

Tuesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

2 ROUNDS

10 Boot-Strapper Squats

5 Tempo Air Squats (3131)

10 Narrow Stance Air Squats

5 Wide Stance Air Squats

Into…

2 Rounds

10 PVC Pass Throughs

5 Sots Press

10 Over Head Squats

5 Snatch Balances

Skill

Workout

Warm-up (No Measure)

ON AN 8:00 RUNNING CLOCK…

Practice Transitions on the Low Rings, Low Bar, or Jumping MU

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

36 Air Squats

12 Hang Power Snatch (115/75)|(95/65)

6 Muscle-Ups (Ring or Bar)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Rolling Upper Back and Lats

Monday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

Line Drills…

25’ Walking Knee to Chest Stretch

25’ Walking Quad Stretch

25’ Walking Figure 4 Stretch

25’ Walking High Kicks

25’ Butt Kickers

25’ High Knees

25’ Power Skip

Immediately after Line Drills 2 Rounds of…

10 Scap Push Ups

5 Push Ups to Down Dog

5 Push Ups (3 second negative)

Extended Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES*

MIN 1 – :30 DB Bent Over Row / :30 Plank

MIN 2 – :30 Fast Singles or DU Practice / :30 Push-ups

*For both the BOR and Push-ups, use a 1111 controlled tempo.

Workout

„RANNIE“ (Time)

FOR TIME

50-40-30-20-10*

Double Unders

Sit-ups**

*400m Run After Each Full Round

**GHD Optional

Sunday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10/6 Cal Bike

5 Inchworms + Push-Up

10 Plank Walkouts*

10 DBL DB Curl to Press

10 DB DL

*Plank Walkout: Starting on Hands in the top of a Push-Up, athlete lowers down onto elbows in a plank, and then comes back up to hands. Alternate which elbow goes down to the ground first each rep.

Grab a PVC Pipe and Lacrosse Ball!

2 ROUNDS:

:30-:45 Pec Mash with Lacrosse Ball (each side)*

:30-:45 Chin-Up Grip Dead Hang on Pull-Up Bar

:30-:45 Shoulder Mash with Lacrosse Ball (each side)**

10 PVC Pass Thrus

*Pec Mash: Leaning up against the Pull-Up Rig with the lacrosse ball on one side of the chest (between the chest and the Rig), raise the arm up overhead and lower it.

**Shoulder Mash: Leaning with the back up against a wall with the lacrosse ball between the shoulder blade and spine, raise the arm overhead and lower it.

Strength

Bench Press (10-8-6-8-10)

10-8-6-8-10

Bench Press*

*Increase load in the first 10-8-6…on the way back up for 8-10 try to beat your first lifts at 10-8.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 4 MINUTES

2 DBL DB Snatch (45/30)|(35/20)

2 DBL DB Hang Squat Clean

2 DBL DB Split Jerks

-Rest 1:00-

AMRAP x 3 MINUTES

1 DBL DB Snatch (45/30)|(35/20)

1 DBL DB Hang Squat Clean

1 DBL DB Split Jerks
Score is combined rounds and reps from both AMRAPs.

Saturday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

Grab a Partner and a Wall Ball (LIGHT!)

1 ROUND

P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20 Mtn Climbers

P2: Holds the Wall Ball overhead and Bikes (legs only)

Switch when P1 is done with all 3 movements!

Then Partners line up facing each other in 2 rows, about 10-12ft apart.

2 Rounds:

10 Partner Underhand Toss

10 Partner Wall Balls*

10 Partner Plank Ball Rolls**

*Partner Wall Ball: Facing each other with enough distance to toss the ball (about 10 ft), P1 performs a wall ball shot and arcs the ball to their partner across the way. P2 catches the ball at face height and squats down to perform their wall ball.

**Partner Plank Ball Rolls: Partners are both in a Push-Up Plank, facing each other. P1 rolls the ball across the way to P2, who rolls it back. Switch hands when rolling the ball back and forth (partners might need to come slightly closer together for this one).

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000m Row

150 Pull-Ups

150 Sit-ups

150 Box Jumps (24/20)

2000m Row

*Partner 1 works while Partner 2 rests. Complete the workout in order. On the row, partners must alternate every 200m. All other movements can be split any way.

-30:00 Hard Cap-

Friday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

400m Team Run…leave no athletes behind! Run as a group.

into…

3 SETS

5/5 Single Arm KB Suitcase DL (workout weight)

5 Romainain DL (little to no knee-bend)

10 Alt Step Back Sampson Lunges (pause :01 in lunge)

15 Plate Hops (fast feet)

:20 Trunk Twists

:20 Hollow Flutter Kicks

Workout

Metcon (Time)

FOR TIME

200m Single Arm KB Farmer Carry (70/53)|(53/35)

into…

5 SETS

7 Deadlift (245/175)|(175/125)

27 Double Unders

into…

200m Single Arm KB Farmer Carry (70/53)|(53/35)

Finisher

Metcon (No Measure)

3 SETS

6/6 Single Arm KB Bent Over Row

24 Deadbugs

Thursday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP (Have athlete get into groups of 2)

400m Run aka Turkey Trot

-THEN-

4 ROUNDS EACH

PARTNER 1

10 Air Squats

5 Inchworms

10 Up Downs

5 Glute Bridges (:02 Hold at the top)

PARTNER 2

Plank Hold

Workout

„GEORGIE“ (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*

7 Burpees

11 Push-ups

22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Sit-ups

„GEORGIE“ (AMRAP – Rounds and Reps)

AMRAP x 21 MINUTES*

7 Burpees

11 Push-ups

22 Kettlebell Swings (53/35)|(35/26)

*Buy-In to workout is 65 Sit-ups

Wednesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

3:00 Bike

INTO…

2 ROUNDS

10 Long Step Lunges

10 Bootstrapper Squats

25’ Duck Walking

10 Arm Crosses

10 Arm Circles

:30 Bar Hang

Strength

Front Squat (5-5-5*)

5-5-5*

Front Squat

*Set 1 – 65% x 5

Set 2 – 75% x 5

Set 3 – 85% x 5+

5+ means athlete performs max reps at that weight with the goal of at least 5.

Workout

Metcon (3 Rounds for time)

3 SETS*

14/12 Cal Bike

14 Front Rack Reverse Lunge (115/75)|(75/55)

14/12 Cal Bike

-1:00 Rest b/t Sets-

*3:30 Cap for Every Set