CROSSFIT
Monday 2/1
“OPEN PREP”
For Time:
50 Burpee Box Jump Overs
(Time Cap: 10:00)
– R5 –
5 Sets:
1:00 on/:30 off
Thrusters (95/65) (75/55) (65/45)
“CONDITIONING”
AMRAP 15
4 Strict Pull-ups
8 Strict HSPU
12 Med Ball Cleans (20/14)
Tuesday 2/2
“CONDITIONING”
Benchmark: Dallas 5
Five 5-minute AMRAPs in 29 minutes
AMRAP from 0:00-5:00:
Burpees
AMRAP from 6:00-11:00:
7 Deadlifts (155/105 lb.)
7 Box Jumps (24/20 in.)
AMRAP from 12:00-17:00:
Turkish Get-Ups (40/30 lb. Dumbbell)
AMRAP from 18:00-23:00:
7 Snatches (75/55 lb.)
7 Push-Ups
AMRAP from 24:00-29:00:
Row (calories)
Rest 1 minute between each AMRAP station
Wednesday 2/3
“CONDITIONING”
Teams of 2 – Trade as Needed.
For Time:
200 Hang Power Cleans
200 Push Press
200 Front Squats
200 Sumo Deadlift High Pull
200 Hang Power Cleans
“Gold” – 75 / 55
“Silver” – 65 / 45
“Bronze” – 45 / 35
Thursday 2/4
“STRENGTH”
In 10:00:
3RM Overhead Squat
“CONDITIONING”
7 Rounds For Time:
150/100m row
Front Squat BW
# of Front Squats EQUALS # or Rower Pulls
Friday 2/5
“CONDITIONING”
For Time:
60 DU
60 Deadlifts
60 DB Box Step Overs
60 DU
60 Burpees
60 DU
60/40 Cal Bike
60 DU
“Gold” – DL 155/105#, Box Step Overs 50/35#
“Silver” – 135/85, 35/25
“Bronze” – 75/55, 25/15
BOOTCAMP
Monday 2/1
“CONDITIONING”
2 Rounds:
100m Row
REST 1:00
200m Row
REST :45
300m Row
REST :30
400m Row
REST :15
500m Row
REST 3:00
“CONDITIONING”
AMRAP 6 minutes:
50 Single DB Box Step-Ups (40/30)
50 Single DB OH Lunge Steps (40/30)
Tuesday 2/2
“CONDITIONING”
3 Sets:
15 DB Push Press
2:00 Max Meter Bike
REST 2:00
REST 5:00
3 Sets:
15 DB Squats
1:00 Max Burpees
REST 2:00
REST 5:00
For Time:
1200m Run
Wednesday 2/3
“CONDITIONING”
EMOM 12 minutes:
O: 12 Ring Rows
E: 12 Sumo RDL
“CONDITIONING”
Tabata Mash x 8 Rounds:
Push-ups
Sit-ups
Air Squats
Calorie Row
Thursday 2/4
“CONDITIONING”
EMOM 10 minutes:
7 Burpees
REST 3:00
5 Sets of :30 on/:30 off:
Max DB Snatch (35/20)
REST 6:00
AMRAP 13 minutes:
21 Kettlebell Swings
15 Box Jump Overs
9 DB Deadlifts (40/30)