Sunday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt. Sampson Stretches

10 Curtsey Squats

5 Inch Worms + Push-Up

10 Up-Downs

Partner Strength

Clean and Jerk (3-3-3)

IN TEAMS OF 2…

3-3-3

Clean & Jerk*

*P1 completes 3 Clean & Jerk then P2 completes 3 Clean & Jerk for 1 Set, then build and complete sets 2 & 3.

(Score is Weight)

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

120 Wall Balls

60 Clean & Jerk (135/95)|(95/65)

120 Wall Balls

40 Clean & Jerk

*P1 works while P2 rests. Workout must be completed in order. Split reps any way.

(Score is Time)

Saturday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

2:00 Bike (every :30 bump up the pace- start out EZ and finish with a HARD effort)

Then…

3 ROUNDS:

10 Alt Box Step Ups

10/10 Single Arm DB Deadlifts

10/10 Single Arm DB Bent Over Rows

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 10:00 RUNNING CLOCK…

Max Cal Bike*

*Every 2:00 including 3,2,1 go..perform 10 Up-Downs

-Rest 3:00-

AMRAP x 10 MINUTES

10 Box Jumps (24/20)

10 DB Bent Over Row (50/35)|(35/20)

(Score is Rounds + Reps — Add Cals to Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

8:00 of Flow Yoga or Stretching

Friday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

3-4 ROUNDS w/ Single KB…

10 KB Romanian DL

5/5 Single Arm KB Bent Over Rows

:15 L arm FR Hold

:15 L arm OH Hold

:15 R arm FR Hold

:15 R arm OH Hold

10 „Strict Burpees“

*Strict Burpee = Air Squat Down + Sprawl Back + Push-up + Sprawl Up + Air Squat Up…

Skill

Warm-up (No Measure)

ON A 12:00 RUNNING CLOCK…

8:00 – Practice Kipping HSPU Breakdown

4:00 – Practice Tempo DL Drill w/ Empty Barbell

(No Measure)

Workout

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Finisher

Metcon (No Measure)

„TABATA“

8 ROUNDS, :20 ON / :10 OFF

MOVT 1 – Russian Twist

MOVT 2 – Slow Tuck-Ups

*Alternate movements for 8 Rounds total.

Thursday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

400m Team Run

2 ROUNDS

1:00 Mountain Climbers

1:00 Jumping Jacks

1:00 Groiners (Twist Optional)

1:00 Hollow Rocks

1:00 Alt. Sit-Thrus

2 ROUNDS

10 Scap Pull-Ups

5 False Grip Ring Rows

10 DB Deadlift

10 Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

6 Ring Muscle-Ups

18 DB Hang Power Cleans (50/35)|(35/20)

36 Forward Lunges

(Score is Rounds + Reps)

Wednesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

Bike @ Moderate Pace for 2:00

1 ROUND

8 Up-Downs

8 Cossack Squats

8 PVC Pass Through

8 PVC Back Rack Squat

Into…

1 ROUND

6 Burpees

6 PVC Lunge Pass Through

6 PVC Overhead Squat

6 PVC Snatch Grip Sots Press

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Set of the Complex:

1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

-Rest 2:00-

EMOM x 4 MINUTES

5 Burpees then Max Reps of Squat Snatch (95/65)|(65/45)

(Score is Reps)

Tuesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

3 ROUNDS

:30 Row (Moderate)

:30 Swinging Arm Crosses

:30 Arms Up & Back

:15 Doorway Stretch / Each Side

10 Push-Up Negative to Downward Dog

Into…

TABATA (8 ROUNDS :20 ON/:10 OFF)

R1 & R2 Right Leg Single Unders

R3 & R4 Left Leg Single Unders

R5 – R8 Single Unders

Workout

Metcon (Time)

4 ROUNDS FOR TIME

75 Double Unders

500/450m Row

25 Hand Release Push-ups

(Score is Time)

Finisher

Metcon (No Measure)

3 SETS

25 Empty Barbell Curls

25 Glute Bridge-Ups

(No Measure)

Monday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

2:00 EZ Warm-up on the Bike or Rower…

Into…

2 ROUNDS

:30 Active Deadhang

10 Scap Pull Ups

:30 Hollow Hold

10 Bootstrapper Squats

Into…

2 ROUNDS

10 Kip Swings

10 Tuck-Ups

10 Alt Groiners

10 Russian KB Swings

Into..

EMOM x 3 MINUTES

15 Air Squats

10 Burpees

Skill

Warm-up (No Measure)

3 SETS FOR QUALITY*

3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

(No Measure)

Workout

Metcon (4 Rounds for reps)

„TABATA“

8 ROUNDS, :20 ON / :10 OFF

TABATA 1 – Russian KB Swing (53/35)|(35/26)

TABATA 2 – Air Squat

TABATA 3 – Toes to Bar or Reverse Crunch

TABATA 4 – Slam Ball (20/10)

-1:00 Rest b/t Tabatas-

(Score is Each Round for Reps)

Sunday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

1 ROUND…

10 Groiners

10 Bootstraps

10 Thoracic Rotations/Side

-into-

AMRAP x 6 MINUTES

10 PVC Pass Thrus

10 Box Step Ups

10 BB Goodmornings

10 Up Downs

Extended Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY*

5-7 Down + Finish

5-7 Elbows High + Outside

5-7 Muscle Snatch

5-7 Snatch Drops

5-7 Hang Snatch

*With PVC or Empty Barbell

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

18-12-6

Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)

-Rest 2:00-

6-12-18

Up-Down + Box Jump Over (24/20)

Hang Power Snatch (115/75)|(75/55)

(Score is Time)

Saturday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

400m Run/Bike/Row

Then Partner Warm-up w/ Wall Ball

(Partners stand facing each other with space between to throw the ball)

2 ROUNDS…

10 Partner Plank Ball Rolls

10 Partner Wall Balls

10 Synchro Mirror Burpees*

Partner Workout

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES*

Partner 1 Completes…

100m Run

12 Wall Balls (20/14)|(14/10)

6 Burpees

While Partner 2…

Rests

P1 completes a full round while P2 rests then switch.

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

NOT FOR TIME

100 Alt. Partner Plank „Hi-Fives“*

*Set-up so that both arms reach and connect at extension for the hi-five.

(No Measure)

Friday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

ON A 6:00 RUNNING CLOCK…

1:00 EZ Pace Row

1:00 Groiner L + Groiner R + Push-up

1:00 Moderate Pace Row

1:00 Bootstrapper Squats

1:00 Tough Pace Row

1:00 Push-up Plank

-Walking Rest 1:00-

AMRAP x 4 MINUTES — Light DBs Needed!

8 DB Bent Over Row

6 DB Strict Press

4 DB Ground to Overhead

2 DB OH Lunge (Hold in either single or double overhead)

Workout

Metcon (AMRAP – Reps)

EMOM x 21 MINUTES

MIN 1 – Max Reps of DB „Bear Complex“ (50/35)|(35/20)*

MIN 2 – 2 „No Jump“ Rope Climbs**

MIN 3 – 20/15 Cal Row

*1 Rep of DB Bear Complex is…

1 Hang Power Clean

1 Front Squat

1 Push Press

1 Front Squat

1 Push Press

**For the Rope Climb, no big jump into the rope. Start climb with feet planted.

(Score is Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching

(No Measure)