Strength (CrossFit Football)
Power Snatch 3, 3, 3, 3, 3 Power Clean 2, 2, 2, 2, 2, 2
W.O.D. (CrossFit Football)
Complete 5 rounds:
8 Handstand Push Ups 8 L Hold Pull Ups 8 Ring Dips 8 True Push Ups
*work at pace that allows for quality reps and full range of motion.
Deadlift 3 @ 80%, 3 @ 85%, 3 @ 90%+ Press 3, 3, 3, 3, 3
Ten (10) 110 yard (100 meters) Sprints.
*Rest 45 seconds between sprints. *Maximal effort for all sprints. Post fastest times to comments.
Do a missed Exile W.O.D. or Main site
Perform 2 Heavy Bench Press on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Bench Press. *Use 85% of your 1 RM Bench Press. *Best to do this with a partner, so you have a friend to spot you.
Complete 5 rounds for time of:
12 Barbell Walking Lunges @ 35%- 40% of 1 RM Squat (6 each side) 12 Ring Dips Sprint 100 meters
*barbell walking lunge is done by placing a bar on your back and lunging out until your back knee touches the ground, then stand up and repeat. *make sure to step out into a long enough lunge where your front knee is even with your front toe.
Post times and load to comments.
2 rounds of:
Squat 20 RM
*First set should be done around 65% of 1 RM. *After the first one, go for broke and find you back squat 20 RM *RM = Rep Max (check the FAQ if you have any questions)
As many rounds as possible in 12 minutes:
5 Reps Locked Overhead (anyway possible) 185 lbs 7 Toes to Bar 9 Push Ups
Post total rounds completed to comments.
Pose Running Drills
"Nancy" or "Kelly"
Five rounds for time of: 400 meter run
95 pound Overhead squat, 15 reps
Five rounds for time of: Run 400 meters 30 Box jump, 24 inch box 30 Wall ball shots, 20 pound ball
Post Results to Comments!
Snatch Grip Behind the Neck Push Jerk - 1 rep x 7 sets, rest 2:00=85% of 1RM Rack Jerk
Complete 3 rounds:
Hold Top of a Pull Up - 45 seconds Rest 15 seconds Overhead Walking Lunge w/ 45 lbs plate - 45 seconds Rest 15 seconds Sledge Hammer Strikes - 45 seconds Rest 15 seconds Sprint Full Gasser or 1/2 Gasser Rest 15 seconds
*To score workout if you can complete the full gasser in the 45 seconds count 2 points. If you can not complete full gasser in 45 seconds or opt to only complete 1/2 gasser count 1 point.
Post total points completed to comments.
Power Snatch 4 @ 65%, 4 @ 70%, 4x4 @ 85%
Max Rep Sit Up Med Ball Throws w/ 20 lbs: 60 seconds Max Rep Push Ups: 60 seconds Max Rep Supine Ring Rows: 60 seconds 20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete 20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete 20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete 20 Quick Feet & Sprint 10 yards out & back: 15 sec to complete
*rest 60 seconds between rounds
*med ball throws are completed by starting in a sit up position 6 feet from the wall with the ball extended overhead. Sit up violently throwing the ball against the wall and repeat.
*You have 15 seconds to complete 20 quick feet and a 20 yard shuttle run. You must complete 4 reps during 60 seconds.
Post total reps on med ball throws, push ups and supine ring rows to comments.
knock out some skills on your level=30 minutes
15, 10, 5 reps of: Dumbbell Thrusters 50 lbs Kettlebell Swings 2 pood/1 pood Pull Ups Post times to comments
Deadlift 3, 3, 3, 3 @ 85 - 90% (3 min rest) Snatch Balance 3 x 3 (1 min rest) 60%
Max Rep Bench Press - 185 lbs 3 Max Height Box Jumps
*set a box as high as possible for 3 box jumps.
Post total reps and height of box to comments.
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