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Death by Burpees (AMRAP – Rounds and Reps)

First min 1 burpee

Second min 2 burpees

Third min 3 burpees

etc..

Continue until you can longer complete the number of burpees in the given 60 seconds

ie. If in the 11th minute you need to do 11 burpees and you only finish 10 before that minute is up your score is 10+10 (10 full rounds plus 10 reps)

CrossFit

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CrossFit Now – CrossFit


WARM UP

Warm Up 11 (No Measure)

5 min AMRAP

Wall to Wall Run

10 Sit Ups

10 Supermen

10 Squats

10 Burpees

MOBILITY

CAA Stretch (No Measure)

https://www.youtube.com/watch?v=6_wn1CCWAvI

Standing Squat Prog (L,R,B) x3 (No Measure)

STRENGTH

Paused Front Squat (10 E2MOM 3-3-3-3-3)

WOD

5 RFT 2 min Pull BJ (5 Rounds for reps)

5 Rounds Each For Time

2 Minutes to Complete

10 Pull-ups

10 Box Jumps

Rest 1 Minute

RX 24/20

RX+ C2BPU, 30/24

M1 Jumping PU, 20/16

M2 Ring Rows, Step Overs

*Emphasis is on sprinting each

round as hard and fast as they can.

CrossFit

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WARM UP

Warm Up 8 (No Measure)

Your Choice

Row 500m/Run 400m/100 Jump Ropes

4 min AMRAP

10 Dislocators

10 Rotators

10 Good Mornings

10 Overhead Squats

MOBILITY

Thread the Needle – Hold :30 each side (No Measure)

Lying Rotator Stretch 5 per arm (No Measure)

STRENGTH

Deadlift (3 EMOM 3-3-3 (same weight))

Deadlift (6 E2MOM 1-1-1 (increase weight))

REST

4 min

WOD

3 RFT SC Carry Push SDLHP (Time)

3 Rounds

100m Suitcase Carry RH

100m Suitcase Carry LH

10 Handstand Push-ups

10 Sumo Deadlift High Pulls

RX 35/26

RX+ 53/35

M1 26/18, Toes on Box

M2 18/12, DB Strict Press 10/5

Basics

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CrossFit Now – Basics

5 RFT 2 min Pull BJ (5 Rounds for reps)

5 Rounds Each For Time

2 Minutes to Complete

10 Pull-ups

10 Box Jumps

Rest 1 Minute

Basics- Jumping Pull Ups

RX 24/20

RX+ C2BPU, 30/24

M1 Jumping PU, 20/16

M2 Ring Rows, Step Overs

*Emphasis is on sprinting each

round as hard and fast as they can.

FINISHER

1000m Row (Time)

Max Effort 1000m Row

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WARM UP

Warm Up 12 (No Measure)

4 min AMRAP

20 Dislocators

10 Wall Facing Squats

10 Push Ups

10 Sit Ups

MOBILITY

Spiderman 5x each side (No Measure)

Figure 4 x 6 each leg (No Measure)

https://www.youtube.com/watch?v=imtRbxnlgaU

WOD

CrossFit Games Open 11.5 (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#

CrossFit

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WARM UP

Warm Up 6 (No Measure)

4 min AMRAP

10 Big Arm Circles Forward

10 Big Arm Circles Backward

10 Jumping Jacks

5 Push-ups

10 V-ups

5 Jumping Squats

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

WOD

Rey (Time)

200 Meter Run Buy In

100 Double Unders / 2:1 ratio singles

100 American KB swings

80 Wall balls

60 Deadlifts

100 Double Unders / 2:1 ratio singles

40 Power Cleans

30 Back Squats

20 Hang Cleans

10 Front Squats

20 Toes To Bar

20 Sit-ups with KB

50 Double Unders / 2:1 ratio singles

1:30 Plank Cash Out / Finisher

TC 30

RX 53/35, 95/65

RX+ 53/35, 135/95

M1 35/26, 65/45, Knee Raises, JR

M2 26/18, 45/40, Sit-ups, JR

CrossFit

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WARM UP

Warm Up 2 (No Measure)

:30 High Knees

:30 Heel to Butt

:30 Bounding

:30 Frankenstein

:30 Samson Stretch

:30 Inch Worm

MOBILITY

Worlds Greatest Stretch x 5 each side (No Measure)

http://www.coreperformance.com/daily/movement/master-the-worlds-greatest-stretch.html

Figure 4 x 6 each leg (No Measure)

https://www.youtube.com/watch?v=imtRbxnlgaU

WOD

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

CrossFit

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WARM UP

Warm Up 4 (No Measure)

4 min AMRAP

10 Good Mornings

10 Overhead Squats

10 Dislocators

10 Rotators

20 Jumping Jacks

MOBILITY

Lying Rotator Stretch 5 per arm (No Measure)

CAA Stretch (No Measure)

https://www.youtube.com/watch?v=6_wn1CCWAvI

WOD

06/06/15

20MIN AMRAP 400m Run 10 Deadlifts 10 HSPU (AMRAP – Rounds and Reps)

20min AMRAP

400M Run

10 Deadlifts 135/95

10 HSPU

M1 95/65

M2 65/45