Endurance 06-05-23
Tuesday
6/6: Evolution @ CRCF
40AMRAP
1 Wall walk
10 Double-Unders/Single-Unders
100m Run
2 Wall Walks
20 DU/SU
200m Run
3 Wall Walks
30 DU/SU
300m Run
4 Wall Walks
40 DU/SU
400m Run
5 Wall Walks
50 DU/SU
500M Run
6 ........... (upward and onward for 40:00 : )
Gymnastics 06-05-23
Monday
Handstand Push ups
"Muscle-up Biathalon"
For Time
400m Run
18 Ring Muscle-ups
400m Run
15 Ring Muscle-ups
400m Run
12 Ring Muscle-ups
Workout of the Day 06-05-23
Monday
Conditioning
"Barbara Ann"
5 Rounds
20 Handstand Push-Up
30 Deadlift 135/95
40 Sit-Ups
50 Double Unders
rest 3:00 between rounds
Tuesday
Strength
10:00 Every Minute on the Minute
3 Hang Power Clean
Conditioning
21-18-15-12-9
Hang Power Clean 135/95
*200 Meter Run after each
Wednesday
Conditioning
2 Rounds
1000 Meter Row
rest 2:00
1.5 Mile Bike
rest 2:00
100m Walking Lunge
rest 2:00
Thursday
Conditioning
15:00 Toes to Bar ladder + burpees
M1: 1 Toes to Bar + As Many Burpees as Possible
M2: 2 Toes to Bar + As Many Burpees as Possible
....
M15: 15 Toes to Bar + As Many Burpees As Possible
Friday
Conditioning
Teams of 3, 9 Rounds each ea. ea.
Partner I Go, You Go, You Go
5 Power Snatch 135/95
10/8 Calorie Bike
Saturday
Conditioning
CrossFit Total
Build to heavy 1 Rep Back Squat
Build to heavy 1 Rep Strict Press
Build to heavy 1 Rep Deadlift
Sunday
Conditioning
10-9-8...3-2-1 For Load
Bench Press
Dual DB Power Clean
Barbell 06-05-23
Monday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 8-5-3-1 Inclince Bench Press
B. 8-5-3-1 Strict Pull-Up
C. 8-5-3-1 Strict Press
D. 8-5-3-1 Pendlay Row
E. Finisher
Tuesday
Warm-Up: 1 x 25 Air Squat, Calorie Row/Bike, Burpee
A. 8-5-3-1 Back Squat
B. 8-5-3-1 Front Squat
C. 8-5-3ea Front Rack Rev. Lunge
E. Finisher
Thursday
Warm-Up: 1 x 25 Renegade Row (Push-Up + Row + Row)
A. 8-5-3ea Single Leg Landmine RDL
B. 8-5-3-1 Deadlift
C. 8-5-3-1 RDL
D. 8-5-3-1 Pendlay Row
E. Finisher