Today’s CrossFit Workout

Conditioning

• Alternating w/ Partner, or 1:1 Rest
  • 5 x 500m AAB
    3 x 1,000m AAB
    1 x 2,000m AAB

Record slowest round at each interval
40 min cap

Today’s SWEAT Workout

• 5 Rounds
  • 10 1-Arm Swing (R)
    50′ Front Rack Lunge (R)
    10 KB Push Press (R)
    50′ KB Overhead Carry (R)
    500m Assault Bike
    10 1-Arm Swing (L)
    50′ Front Rack Lunge (L)
    10 KB Push Press (L)
    50′ KB Overhead Carry (L)

Swings are Russian
GO HARDER:
53/35# KB

Today’s CrossFit Workout

Strength

3-5 Rounds for QUALITY:

• 6R/6L Single Leg Deadlift
• 2R/2L Turkish Get Up
• Max L-Sit

Conditioning

• EMOM 15
  • 1) 10 Burpee Over Bar
    2) 10 Toes to Bar
    3) 3 Unbroken Deadlifts

Today’s SWEAT Workout

• AMRAP25
  • 5 Bench Press
    10R/10L 1-Arm KB Row
    15 Wall Balls
    :20 Hollow Hold + 20 Hollow Rocks

CrossFit:

ZACHARY TELLIER
For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Today’s CrossFit Workout

Skill

• 4x Max Effort HS Walk

Rest 1-2:00 between efforts

Conditioning

• 10-9-8-7-6-5-4-3-2-1
  • Pull-Ups
    Handstand Push-ups

CRX: Chest To Bar + sHSPU

Today’s SWEAT Workout

• 2 Rounds For Time:
  • 25 Calorie Row / DB Push Press
    – rest 2:00
    20 Cal Row / DB Push Press
    – rest 1:30 –
    15 Cal Row / DB Push Press
    – rest 1 min –
    10 Cal Row / DB Push Press
    – rest :30 –

Go Harder:

2×50/2×35#

Today’s CrossFit Workout

Strength

• Every 3:00 for 15:00 complete:
  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats

Conditioning

• AMRAP15:
  • 500m Row/Ski
    75 Double Unders
    1000m Bike

Today’s SWEAT Workout

• 50-40-30-20-10
  • KBS (53/35)
• 100-80-60-40-20
  • Double Unders

REST 2:00

• 5-10-15-20-25
  • Calories AAB
• 10-20-30-40-50
  • Abmat Sit Ups

Today’s CrossFit Workout

Strength/Conditioning

• In teams of 4/5, AMRAP8:
  • 50′ Sled Push (+90/+45)

Meathead

• 4 Rounds for TOTAL Weight
  • 5 Bench Press
  • 10 DB Bench Press
  • 10 Bent Over Rows
  • 15 Bent Over DB Rev. Flies

After Party

• 100 Unloaded Barbell Curls
  • Every time you break, :20 L-Hang

Today’s SWEAT Workout

• 6 Rounds, 2:00 on/1:00 off
  • 10 Sandbag Squats
  • 10 Sandbag over the Shoulder
  • Max 25′ Shuttle Runs in remaining time

Go Harder:

Females: 75#

Males: 100#

Today’s CrossFit Workout

Strength

• 7×3 Shoulder Press

Conditioning

• For time
  • 30-20-10
    • KBS (53/35)
      Toes to bar
  • 3-2-1
    • Rope climbs

Today’s SWEAT Workout

• 4 Rounds for TOTAL Weight
  • 50′ Sled Push
    50′ Sled Pull
    400/300m Ski

After Party

• 3 sets
  • 1:00 Plank (elbows)
    Every :10 perform 1 push-up
    – rest 1:00 –

Today’s CrossFit Workout

Strength

• EMOM10: 2 Back Squats (building)

Conditioning

• Every 2:00 – 10 round cap
  • 10/8 Cal Assault Bike
    6 Burpee Box Jump Overs (24/20)
    6 Dual DB Squats (2×50, 2×35#)

Workout ends when you miss a round.
Sx: 7/5, 6, Scale WGT
Crx: 12/9, 6, 8

Today’s SWEAT Workout

• Buy in: 500m Run
  • 3 Rounds
    10 Strict Pull-ups
    20 V-Ups
    30 Jumping Lunges (2 for 1)
• Cash out: 500m Run