WOD

M

Monday

Warm-Up
3 Sets
10 Bootstrap Squats
5 Squat Jumps
5 Inchworm Push-Ups
10 Banded Face Pulls
10 KB Deadlifts
10 Russian KBS


Cycle Test #1 
“The CrossFit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift
*Score is Total Load


Accessories (optional)
3 Sets, For Quality
Sled Pulls (Athlete Picked Weight)
8 Romanian Deadlifts 3311 Tempo
10/10 Single Leg Hip Extensions

T

Tuesday

Warm-Up
3 Sets for Quality
1:00 Cal Row or Cal Bike
10 Air Squats
50/50ft SA Bottoms Up KB Waiters Walk
20 Bear Plank Shoulder Taps
10 Bent Over Trap 3 Raises


Cycle Test #2 Capacity Test
"The Thin Red Line"
20:00 EMOM
min 1: Cal Row
min 2: Burpees
min 3: Cal Bike
min 4: Wall Balls (14/20)
Score is Max Reps

W

Wednesday

Warm-Up:
3 Rounds (10:00 Cap)
1:00 Cardio Choice
:30sec Wall Thoracic Extension
10 PVC Weighted Passthroughs + 10 Overhead Squats
10 Scapular Pull-Ups
50ft BW Walking Lunge


Cycle Test #3 1RM Snatch
Every 90sec, 9 Sets Total
3 Rounds
3 Reps @ 77%
2 Reps @ 83%
1 Reps @ 90%
*increase weight on the single on each round


Midline Conditioning
9:00 AMRAP
10 Plate Sit-Up (15/25)
20 American KBS (36/53)
30 Double Unders

T

Thursday

Warm-Up:
400m Run
-----
3 Rounds
10sec Hollow Hold
15sec Passive Hang + :15sec Active Hang
25ft/25ft A Skips + B Skips


Skills and Drills (10:00 Prior to WOD)
Rope Climb Technique Work
Turkish Get-Up


Skill/Strength Conditioning
4 Rounds for Time
6 Turkish Get-Up (36/53)
2/3 Rope Climbs
400m Run
Time Cap: 25:00

F

Friday

Warm-Up
3 Sets, For Quality
1:00 Row
10 Barbell Goodmornings
8 Barbell Back Squats
6 Behind the Neck Strict Press
4 High Box Jumps


Test #4 1RM Clean and Jerk
Every 2:00, 9 Sets
3 Rounds
2 Reps @ 75%
2 Reps @ 82%
1 Reps @ 90%
*increase weight on the single on each round


Conditioning
For Time:
21-18-15-12-9-6-3
Deadlifts (105/155)
Box Jumps (20/24)
Time Cap: 15:00

S

Saturday

 'Partner Day'
Buy In - 800 M Run & 1000 M Row
--Into--
20 Min AMRAP
50 Wall Balls
50 DB Alt Snatches
50 Air Squats
50 KB Swings
50 Push Ups

S

Sunday

Warm-Up:
2 Rounds
150m Run
7 Scapular Pull-Ups
14 Air Squats
7 Inchworm Push-Ups
:30sec Wall Facing HS Hold
---then---
CrossFit Tic Tac Toe


Test #5 Hero WOD
"Bulger"
10 Rounds for Time
Run 150 meters
7 Chest to Bar Pull-Ups
7 Front Squats (95/135)
7 Handstand Push-Ups
30:00 Time Cap