Warm-up(GymnasticsWOD)

For TIME

• 150 Jump Rope Double Unders
• 100/75/50 Burpees
  • Are you able to get more efficient (and go faster) by adding more hips? Check out the Burpee Skill Transfer Pt.5 for the skill demo.

W.O.D.

Three rounds for time of:
Row 1000 meters
45 pound Thruster, 50 reps
30 Pull-ups

Mobility

Warm-up(GymnasticsWOD)

For QUALITY

PERFORM:

• 10 Strict Handstand Push Ups
• 15 Strict Bar Pull Ups
• 20 Strict Toes to Bars

Strength

In 12-15 minutes, build to a heavy Jerk from Behind the Neck
(rack the barbell on your traps, elbows under the bar, chest up on the dip, and jerk)

Three sets of:
Strict Handstand Push-Ups x Max Reps
Rest 10 seconds
Kipping Handstand Push-Ups x Max Reps
Rest 3 minutes

Perform at Games Standards – abmat sandwiched between two 2″ plates, hands within boundaries of plates.
Note scores for each movement, each round – e.g., 21/14; 17/14; 15/15.

W.O.D.

Six sets for times:
Sprint 50 Meters Out and Back
12 Burpees
Sprint 50 Meters Out and Back
Rest 2 minutes
(NO PACING!!! Go all out every set – we need to gauge ability to recover and repeat efforts.)

Mobility

Warm-up(GymnasticsWOD)

Three sets, not for time, of:
Rope Climb x 2 ascents
Hollow Rocks x 30-40 seconds
Double-Unders x 40-50 reps-Work on your Jump Rope Triple Unders

Jump Rope Triple Unders

Strength(CrossFit Invictus)

Take 8-10 minutes to build to a heavy Deadlift
Males – somewhere between 315 and 365 lbs.
Females – somewhere between 205 and 255 lbs.

THIS IS THE WEIGHT YOU WILL USE FOR THE WORKOUT – you should be able to complete 4 unbroken reps in the first round . . . but it shouldn’t feel easy. Ideally, males will be somewhere between 315 and 365 lbs; Females will be somewhere between 205 and 255 lbs.

W.O.D.(CrossFit Invictus)

Complete as many rounds and reps as possible in 5 minutes of:
Deadlift x 4 reps
Muscle-Up x 4/2 reps-(Scale 4 Pull-ups+4 Dips per Muscle-up)
(Males = 4 muscle-ups, Females = 2 muscle-ups)

Rest exactly 5 minutes after Phase C, and then:

Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups

Mobility

Warm-up(GymnasticsWOD)

For ROUNDS

• 10 Burpees
• 10 Bar Pull Ups
• 10 Dips
• 30 Air Squats

Strength

Five sets of:
Snatch Balance x 1 rep
(In only five attempts, build to a heavy single.)

Then,
Five sets of:
Front Squat x 1 rep
(Build in only five sets to a heavy, but not 1-RM, single)

W.O.D.

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Mobility

Warm-up(GymnasticsWOD)

For QUALITY

• Toes to Bar from L Hang
• Handstand Push Up on Rings

Strength

Four sets of:

Close-Grip Bench Press x 3-4 reps- Both hands on the smooth surface of the bar.

Attempt 2 One-Armed Push-ups per side

2-4 Unbroken Muscle-ups

Rest 3 minutes

W.O.D.

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

Mobility

Warm-up

Four sets of:
Goblet Squat x 8-10 reps
Rest 30 seconds
Weighted Pull-Ups x 3-4 reps
Rest 30 seconds
Lateral Lunge x 8 reps each leg
Rest 30 seconds
Push-Ups x 8-10 reps
Rest 30 seconds

W.O.D.

For Max Reps (or Calories):
2 Minutes Row for Calories
Rest 2 minutes
2 Minutes Max Reps Kettlebell Swings (24/16 kg)
Rest 2 minutes
2 Minutes Max Reps Burpees
Rest 2 minutes
2 Minutes Max Reps Sit-ups
Rest 2 minutes
2 Minutes Row for Calories

Mobility

Warm-up

5 rounds of:
10 Toes-2-Bar
20 push ups (many different variations)

W.O.D.

Three rounds for time of:
50 Double-Unders
25 Ab-mat Sit-ups
400 Meter Run

or

2.5 Mile Run!

Strength

Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

W.O.D.

For time:
400 Meter Row
Burpees x 10 reps
Pull-Ups x 15 reps
95/65 lb Overhead Squats x 20 reps
Pull-Ups x 15 reps
Burpees x 10 reps
400 Meter Row

Mobility

Warm-up(GymnasticsWOD)

Five sets of:
Dumbbell Push Press x 10 reps
Toes To Bar x 10 reps
Rest 60 seconds

W.O.D.

Four sets of:
Kettlbell Swings x 20 reps
Rest 45 seconds
Dumbbell Bench Press x 8-10 reps @ 20X1
Rest 45 seconds
Broad Jump x 8-10 reps
Rest 45 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 45 seconds

Mobility