Sunday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

1 ROUND…

5 Walking Inchworms*

10 Lunges w/ Torso Twist

10 Scap Pull-Ups

2 ROUNDS…

10 Up-Downs

5/5 DB Sumo DL

20 Shoulder Taps

5 Kip Swings

3 ROUNDS…

2 Wall Walk

5/5 DB Push Press

5/5 DB Swings

5 Kip Swings

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES*

2 Muscle-Ups

4 Handstand Push-Ups

8 Alt. DB Hang Snatch (Athlete Choice, Heavy)

*DB SNATCHING NATE — Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker.

(Score is Rounds + Reps)

Saturday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

3:00 Bike → :20 Work/:40 Recovery*

*Every round of :20 Work, increase the pace!

Then…

3 ROUNDS

5 Bootstrappers

10 Cossack Squats

10 Scap Pull-Ups

5 Kipping Swings

Partner Workout

Metcon (2 Rounds for reps)

IN TEAMS OF 3…

2 SETS x 3 MINUTES @ EACH STATION*

STATION 1 — Back Squat (185/125)|(135/95)**

STATION 2 — Cal Bike

STATION 3 — Toe to Bar

STATION 4 — Rest

*Fight Gone Bad Style. P1 starts on Station 1 / P2 on S2 / P3 on S3 and rotates down. Teammates rotate between stations 1,2,3 and all partners rest at same time for the final station. No additional rest b/t stations.

**Back Squat comes from ground.

(Score is Reps in Each Set)

Finisher

Metcon (No Measure)

4 SETS FOR QUALITY

10 DB Renegade Rows

10 DBL DB Hammer Curls

10 DBL DB Bicep Curls

10 DBL DB Bent Over Row

-Rest as Needed b/t Sets-

(No Measure)

Friday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10/7 Cal Row

10 Alt. Samson Lunge Stretches

20 Mountain Climbers (Control…not sloppy!)

10 Up-Downs

7 Hand release Push-ups

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Skill

Metcon (No Measure)

3 SETS*

2:00 Max Distance HS Walk or Slow Quadruped Crawl

-Rest 1:00 b/t Sets-

*Option to complete skill session pre or post workout.

(No Measure)

Thursday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

1 ROUND

P1: Bike (Mod Pace)

P2: 30 Single Unders + 10 Up Downs

P1: Bike (Mod Pace)

P2: 30 Fast Single Unders + 10 Up Downs

P1: Bike (Mod Pace)

P2: 30 Big Jump Single Unders + 10 Up Downs

Into…

3 ROUNDS

10 PVC Pass Through Lunges

10 Scap Pull Ups

10 Hanging Knee Raises

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

2 Rope Climb

25 Hang Muscle Snatch (75/55)|(45/35)

75 Double Under

(Score is Rounds + Reps)

Finisher

Metcon (No Measure)

3 SETS*

20 Banded Face Pulls

20 Banded Tricep Pull Down

20 Alt. V-Ups

*All sets should be performed with a light or moderate band.

(No Measure)

Wednesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

GENERAL WARM UP

2 Min Bike (Increase pace every 30s)

Into…

1:00 Groiner Stretch (Left)

1:00 Groiner Stretch (Right)

1:00 Couch Stretch (Left)

1:00 Couch Stretch (Right)

Into…

AMRAP x 4 MINUTES

20 Mountain Climbers

10 BB Back Rack Elbow Punches

5 BB Kang Squats

PRE WORKOUT PREP

25’ Heel Walking

25’ Toe Walking

25’ High Kicks

25’ Lunges

25’ High Knees

25’ Butt Kickers

Strength

Workout

Back Squat (1-1-1-1-1)

1-1-1-1-1

Back Squat*

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

(Score is Weight)

Metcon (Time)

3 ROUNDS FOR TIME

400m Run

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

-12:00 Hard Cap-

(Score is Time)

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Recovery Pace Bike

3:00 Foam Rolling Upper Back / Shoulders

(No Measure)

Tuesday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

4:00 Bike/Row

-THEN-

AMRAP WITH REMAINING TIME LEFT

10 Bootstraps

10 KB DL

10 Alt Step Ups

10 Up-Downs

10 Scap Pull-Ups

Workout

Metcon (No Measure)

DEATH BY (7:00 Cap)….

6 Russian KB Swings (70/53)|(53/35)

Reps increase by 6 every minute. 6-12-18…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

5 Up-Down Box Jump Over (20)

Reps increase by 5 every minute. 5-10-15…and so on

-Rest 3:00-

DEATH BY (7:00 Cap)…

4 Kipping Pull-Ups (C2B Optional)

Reps increase by 4 every minute. 4-8-12…and so on

*7:00 Cap on all „Death By“ Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.

(No Measure)

Optional Finisher

Metcon (Time)

FOR TIME

400m Walking Lunge

(Score is Time)

Monday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

2 ROUNDS (12 MIN CAP)

1:00 Bike (Increasing Pace Each Round)

5/5 Single Arm DB Strict Press

:30 Bar Hang

5 Inchworms

-THEN –

2 ROUNDS

1:00 Bike (Increasing Pace Each Round)

10 Plank Pike-ups

:30 DB Overhead Hold

15 Sit-ups

Strength

Shoulder Press (1-1-1-1-1)

1-1-1-1-1

Strict Press*

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

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

40-30-20

Cal Bike

12-12-12

DB Strict Press (Athlete Choice, Heavy)

30-30-30

Sit-Ups

(Score is Time)

Sunday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

Partner Warm-Up! Partner up and grab a rower and a Barbell!

1 Round:

P1: Row *

P2: 5 Inch Worms + Push Up

5 Bootstraps

20 Single Unders

*P1 Rows until P2 completes their work, then they switch

2 Rounds:

P1: Row*

P2: 10 BB Goodmornings

10 Scap Pull-Ups

20 Single Unders (High Jumps)

*P1 Rows until P2 completes their work, then they switch

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

60 Cal Row

60 Pull-Ups

40 Deadlift (275/185)|(185/125)

200 Double Unders

60 Cal Row

200 Double Unders

40 Deadlift

60 Pull-Ups

60 Cal Row

*P1 works while P2 rests. Switch every 10 or 15 cal on the rows. Workout must be complete in order. Split up reps of Pull-Ups, DL, and DU any way between partners.

(Score is Time)

Saturday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

Grab a single DB, you’ll need it for EMOM 2 & 3!!

EMOM x 4 MIN

ODD- :45 Groiners

EVEN- :45 Inch Worms + Push-Up

EMOM x 4 MIN

ODD- :20 Single DB DL (inside the feet)/side

EVEN- :45 Up-Downs

EMOM x 4 MIN

ODD- :45 Sit-Ups

EVEN- :20 SA DB Strict Press/side

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

40 Single DB Front Squat (50/35)|(35/20)

30 Sit-Ups

20 Alt. DB Snatch

10 Alt. Single DB Burpee

*For both the DB Snatch and DB Burpee, athletes must switch arms when the DB goes back to the ground.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

7:00 of Yoga Flow…

1:00 Dragon (L)

1:00 Dragon (R)

2:00 Forward Seated Fold

1:00 Saddle Archer (L)

1:00 Saddle Archer (R)

1:00 Rebound Recovery

(No Measure)

Friday

CrossFit8608 – WOD

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

2 ROUNDS

1:00 — :30 Slow Air Squats / :30 Fast Air Squats

1:00 — :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps

1:00 — Plate Ground to Overhead (:01 Pause OH)

1:00 — Box Step-Ups

SHOULDER FOCUSED

2 SETS

:20 Bar Hang

:20 Big Shoulder Rolls Back

:20 Big Arm Circles Forward

:20 Big Arm Circles Backward

:20 Arms Up & Back

-Rest as Needed b/t Sets-

2 SETS

8/8 Barbell Elbow Punches

8 Double Elbow Rolls Forward (from back rack)

8 Behind the Neck Press (elbows pointing straight down)

-Rest as Needed b/t Sets-

Strength

Shoulder Press (3-3-3-3-3)

3-3-3-3-3

Strict Press

*Start moderate and build to heaviest set of 3.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

2 ROUNDS

15 Push Press (115/75)|(75/55)

25 Box Jump (24/20)

-Rest 1:00-

1 ROUND

30 Push Press (115/75)|(75/55)

50 Box Jumps (24/20)

(Score is Total Time)