Monday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

2:00 EZ Row

Followed By…

3 ROUNDS FOR QUALITY…

:30 Couch Stretch (Left Leg)

:30 Couch Stretch (Right Leg)

:30 Tempo Air Squats (33X1)

:30 Squat Hold

Strength

Back Squat (5×3 (30X1))

Back Squat @65-75% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

Workout

Metcon (3 Rounds for time)

EVERY 5:00 FOR 3 SETS

12 Burpee Over Bar

12 Front Squat (135/95)|(95/65)

400m Run

*Rest the remainder of the time until 5:00 then start the next set.

Sunday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

30 Jumping Jacks

10 Push-ups

30 Mountain Climbers

10 Lunges

Partner Strength

Bench Press (10-9-8-7-6-5-4-3-2-1)

Bench Press (Bodyweight)

*Work in teams of 3 changing weights as needed. Rest as needed b/t sets.

-20:00 Hard Cap-

Workout

Metcon (Time)

FOR TIME

40-60-80-60-40

Plate Jumps*

10-20-40-20-10

Toes to Bar

*Plate jumps are both feet of then on to plate. Fast footwork!

13. Juli 2019 STRONGMAN

CrossFit8608 – Strongman

Strong(wo)man

A: Stone to shoulder (1-1-1-1-1-1-1-1)

Find your max weight

Metcon

B: Metcon (10 Rounds for time)

10 Rounds – go every 90″

– 2 rope climbs

– 6 KB Thrusters 32/24

* alternate hands as often as needed

Saturday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

Partner 400m Jog w/ MB pass

Into…

6 ROUNDS (3 rounds per partner)**

10/8 Cal Bike

20 Alternating Single Leg V-Ups

10 KB Sumo Deadlift High Pulls

20 Suitcase Lunges

**P1 works, while P2 stretches…perform a stretch or hold each round they are „off“. Example: Alternating Groiners → Pigeon Stretch → Dead hang / Scap Pull Ups

Workout

„FROZEN ROPE“ (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES

20/15 Cal Bike

2 Rope Climb

20 Plate Squat Clean (45/35)|(25/15)

2 Rope Climb

Cool Down

Warm-up (No Measure)

NOT FOR TIME

400m Walk as a Group*

*Calm nasal breathing only

Friday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

500m Row (2 min max)

into…

2 SETS…

50 Plate Hops

40 Mountain Climbers

30 Jumping Jacks (Clap overhead & behind the back)

20 Plate Ground to Overheads

10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

Extended Warm-up

Warm-up (No Measure)

3 SETS*

4 Strict Press (10X2)

+

4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell

SET 2 – Building Weight

SET 3 – Workout Weight

Workout

Metcon (Time)

FOR TIME

1000m Row

800m Run

50 KB Swing (53/35)|(35/26)

40 Push Press (115/75)|(95/65)

500m Row

400m Run

25 KB Swing

20 Push Press

-25:00 Hard Cap-

Thursday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

Play a Game!

Then…

2 ROUNDS FOR QUALITY

4-6 Reps of Each Movement in Workout

Workout

(AMRAP – Reps)

TABATA

8 SETS, :20 WORK / :10 REST

TABATA 1 — Box Jump (20)

TABATA 2 — Push-Ups

TABATA 3 — DB Bent Over Row (35/25)|(25/15)

TABATA 4 — Slam Ball (20/15)|(15/10)

TABATA 5 — Strict Hollow Flutter Kicks
Score is total reps. Hollow Flutters should be counted 1L/1R = 1 rep.

Finisher

Warm-up (No Measure)

„SUNS OUT, GUNS OUT“

3 SETS

12/12 Concentration Curls

-Rest as Needed b/t Sets-

Wednesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

3 ROUNDS…

10 Cal Bike

5 Inchworms

10 Alt. Spiderman Lunges

5 Scap Pull-ups

5 Tight Kip Swings

*After the general warm-up, athletes grab an empty barbell and work through the specific barbell warm-up for the clean…

Strength

Clean (8×1)

CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS

1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

200m Run

10 C2B Pull-ups

21 Deadlift (225/155)|(155/105)

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Flow Stretching Focusing on Hips & Hammies

Tuesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Up-Downs

10 Plate Deadlifts

5/5 Body Weight Lunges

– Rest 1:00 –

AMRAP x 5 MINUTES

8 Up-Downs

8 Plate Deadlifts

4/4 Front Rack Plate Lunges

– Rest 1:00 –

AMRAP x 3 MINUTES

6 Up-Downs

6 Plate Deadlifts

3/3 OH Plate Lunges

Workout

Metcon (No Measure)

EMOM x 21 MINUTES

MIN 1 — 12/10 Cal Bike

MIN 2 — 12 Burpee Step-Ups (24/20)

MIN 3 — 12/12 DB Step Back Lunges (Athlete Choice)

Monday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

AMRAP x 6 MINUTES

3 Burpee Broad Jumps

5 Inchworms (no push-up)

5/5 Groiners

5 Air Squats with :02 Pause at the Bottom

10/10 Banded Side Steps

Into…

1 ROUND (With an Empty Barbell)

10 Back Squats

10 Good Mornings

5/5 Cossack Squats

10 Tempo Back Squats (3131)

Warm-up (No Measure)

AMRAP x 6 MINUTES

3 Burpee Broad Jumps

5 Inchworms (no push-up)

5/5 Groiners

5 Air Squats with :02 Pause at the Bottom

10/10 Banded Side Steps

Into…

1 ROUND (With an Empty Barbell)

10 Back Squats

10 Good Mornings

5/5 Cossack Squats

10 Tempo Back Squats (3131)

Strength

Back Squat (5×5 (20×1))

Back Squat @65-75% of 1RM*

-Rest 2:00 b/t Sets-

*Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10 MINUTES

15 Wall Ball (20/14)|(14/10)

25 Double Under

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Slow Pedal on Bike

5. Juli 2019

CrossFit8608 – WOD

Warm-up

A: Warm-up (No Measure)

10 Rounds of „Rowling“

*The goal of „Rowling“ is to try to land on exactly 100 meters. 93 meters or 107 meters are both scores of 7. Athletes who just rowed will complete 7 air squats before their next partner can begin. Reset the monitor for each round. The team who rows fastest and/or gets the smallest number of penalty reps will have the best opportunity to win. To make it fair, line athletes up by height and pair the athletes on each end up with each other. For example, the tallest athlete will be paired with the shortest athlete and so on.

B: Warm-up (No Measure)

Couch Stretch: 90 Seconds Each Side

Metcon

C: Metcon (Time)

„Encore“

3 Rounds:

– 750 Meter Row

– 50 Air Squats

– 25 Russian Swings 32/24