Daily Workouts
1. 10:00 AMRAP
9-15-21-27-33...
Wall Balls
Pull-ups
2. Front Squat
3 x 5 @ 70-80%
3. Max unbroken double-unders
For Time:
1-2-3-4-5-6-7-8-9-10 Deadlifts (225/155)
15/12 Calorie Echo bike after each round
15:00 AMRAP
15 Burpees over the rower
20 DB Hang Snatches (50/35)
30/24 Calorie Row
50-40-30-20-10 reps for time:
Double-unders
Sit-ups
Calorie Echo
15:00 AMRAP
10 Thrusters (95/65)
10 Toes to Bar
20/15 Calorie Row
1. Deadlift
5 x 5 (build)
2. 5 Sets:
1-2 Legless Rope Climbs
1:00 Deadbugs
1. Power Clean + Push Jerk
5 x 2 (build)
2. CrossFit Open Workout 15.4
Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans (185/125)
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
1. 27-21-15-9 Reps for time:
Wall Balls (20/14)
Pull-ups
2. Back Squat
3 x 5 @ 70-80% 1RM
3 Rounds for time:
800m Run
50/40 Calorie Echo Bike
1. Back Squat
5 x 5 (build)
2. 21-15-9 Reps for Time:
Front Squats (115/80)
Toes to Bar
CFV Championship Event 5
For Time:
400/320 Calorie Row
300 Bar-Facing Burpees
Time Cap: 30:00
Both partners work simultaneously. Partition the work any way.
_____________________________
Individual Version:
For Time:
200/160 Calorie Row
150 Bar-facing Burpees
Partition the work any way you'd like.
CFV Championship Event 4
12:00 AMRAP
12 Wall Walks
24 DB Box Step-Overs
One works, one rests.
_____________________________
Individual Version:
12:00 AMRAP
6 Wall Walks
12 DB Box Step-overs
CFV Championship Event 3
For Time
6 Alternating Rounds (3 Rounds for Each Athlete)
17 Pull-Ups
17 DB Thrusters
Then,
2 Rounds (1 Each)
11 Bar Muscle-Ups
11 Devil’s Press
TIME CAP: 20:00
________________________________
Individual Version:
Perform 3 rounds of the first couplet, resting between rounds exactly the same amount of time as each round takes. Then perform one round of the final couplet.
CFV Championship Event 2
For Max Load
In 13:00, Complete-
10 Snatches @ 135/95lbs
8 Snatches @ 155/105lbs
6 Snatches @ 175/115lbs
______________________________ 5:00 Time Cap
4 Snatches @ 195/125lbs
2 Snatches @ 205/135lbs
_______________________________ 8:00 Time Cap
1 Rep Max Snatch
*Scale Weights as neccessry to be completed in class.
**For individual version, perform half of the reps listed above before establishing a 1RM.
CFV Championship Event 1
Athlete 1 Completes, then Athlete 2 Completes:
90 Double-Unders
30 Toes to Bar
30 Deadlifts (225/155)
30 Wall Balls (30/20)
30 Power Cleans (115/80)
Then Both Athletes Complete:
90 Double-Unders
45 Toes to Bar
45 Deadlifts
45 Wall Balls
45 Cleans
_______________________________________________
CFV Championship Event 1 Individual Version:
For Time:
90 Double-Unders
30 Toes to Bar
30 Deadlifts (225/155)
30 Wall Balls (30/20)
30 Power Cleans (115/80)
7:00 Rest. Then, Complete:
90 Double-Unders
25 Toes to Bar
25 Deadlifts (225/155)
25 Wall Balls (30/20)
25 Power Cleans (115/80)
Open Gym Workout:
6 Rounds for time:
20 Wall balls
25/20 Calorie Row
3 Rounds for time:
20 D-ball Cleans (100/70)
40 Push-ups
800m Run
15:00 AMRAP
5 Strict Pull-ups
10 Calorie Echo Bike
15 Sit-ups
20 Walking Lunges
Build to a heavy set of:
1 Hang Clean +
1 Front Squat +
1 Jerk
15:00 EMOM
A. 10 Handstand Push-ups
B. 10 Toes to Bar
C. 15 Wall Balls
8:00 EMOM
8 DB Box Step-overs
5 Rounds for time:
15 Burpee Box Jump-overs
30/24 Calorie Row
10:00 AMRAP
5 Power Snatches (95/65)
7 Overhead Squats
9 Pull-ups (C2B)
5 Sets (on a 20:00 running clock):
2:00 AMRAP
10 Deadlifts (225/155)
15 Wall balls (30/20)
2:00 AMRAP
Bike for Calories
1. Push Press
7 x 3
2. Partner Workout
12:00 EMOM
A. 1:00 Row for Calories
B. 15 Push-ups
Score is total calories rowed
3 rounds for time:
100 double-unders
50 DB snatches (50/35 lb)
25 pull-ups