CROSSFIT
Monday 9/2
“CONDITIONING”
Team Riley
Open/Performance:
1.5 Mile Run
150 Burpees
1.5 Mile Run
Fitness:
1 Mile Run
100 Burpees
1 Mile Run
*Run together.
*Trade every 5 reps on the burpees.
*Time Cap: 40 minutes
Tuesday 9/3
“STRENGTH”
Shoulder Press
Every 3:00:
50% x 5
60% x 3
70% x 2
75% x 1
AMRAP @ 80%
“CONDITIONING”
Open/Fitness:
AMRAP 7 minutes:
15/12 Calorie Row
15 Push Press (95/65)
REST 2:00
AMRAP 7 minutes:
20/15 Calorie Bike
20 KBS (53/35)
Fitness:
AMRAP 7 minutes:
10/7 Calorie Row
10 Push Press (65/45)
REST 2:00
AMRAP 7 minutes:
15/10 Calorie Bike
15 KBS (35/25)
Wednesday 9/4
“STRENGTH”
Back Squat
Every 3:00:
50% x 5
60% x 3
70% x 2
75% x 1
AMRAP @ 80%
“CONDITIONING”
Tabata Something Else
Tabata Pull-ups
Tabata Push-ups
Tabata Abmat Sit-ups
Tabata Air Squats
*Finish all 8 rounds of 1 movement before moving to the next.
*Score is total reps.
Thursday 9/5
“STRENGTH”
Bench Press
Every 3:00:
50% x 5
60% x 3
70% x 2
75% x 1
AMRAP @ 80%
“CONDITIONING”
Open/Performance:
4 Rounds for Max Reps:
AMRAP 3 minutes:
20 Walking Lunge Steps
15 Thrusters (95/65) (75/55)
– with time remaining, AMRAP:
Max Burpee Box Jump Overs (24/20)
REST 2:00
Fitness:
4 Rounds for Max Reps:
AMRAP 3 minutes:
14 Walking Lunge Steps
10 Thrusters (45/35)
– with time remaining, AMRAP:
Max Burpee Box Jump Overs (20/16)
Friday 9/6
“STRENGTH”
Deadlift
Every 3:00:
50% x 5
60% x 3
70% x 2
75% x 1
AMRAP @ 80%
“CONDITIONING”
Open:
For Time:
25 Handstand Push-ups
50 Toes to Bar
800m Run
75 Push Press (75/55)
150 Double Unders
Performance:
For Time:
25 Box HSPU
50 Toes to Bar/Hanging Knee Raise
800m Run
75 Push Press (65/45)
150 Double Unders -or- 200 Singles
Fitness:
For Time:
20 DB Presses
35 Hanging Knee Raises
400m Run
50 Push Press
200 Singles
BOOTCAMP
Tuesday 9/3
EMOM 12 minutes:
1st Minute: Dbl. DB Shoulder Press
2nd Minute: Burpee Box Jumps
3rd Minute: Dbl. DB Deadlifts
4th Minute: REST
+
AMRAP 20 minutes:
200m Run
50 Double Unders -or- Single Unders
40 Air Squats
30 Kettlebell Swings
20 Push-ups
REST 1:00
Thursday 9/5
5 Sets:
AMRAP 3 minutes:
Max Calorie Row
REST 2:00
REST 5:00
AMRAP 12 minutes:
12 (6/6) DB Box Step Ups
20 Abmat Sit-ups
100m Plate OH Carry
Friday 9/6
Teams of 2. Trade Reps. Run Together.
AMRAP 30 minutes:
300m Run
50 Wall Balls
50 Box Jump Overs
50 Kettlebell Swings
50/30 Calorie Row
