CrossFit WOD
PERFORMANCE
A.
Every 5 minutes, for 15 minutes (one set of each):
Station 1 – Rope Climb Skill Practice
(if you’re proficient with rope climbs, work on legless, if you’re proficient with legless, work on L-seated legless rope climbs)
Station 2 – Handstand Walk Practice
(use this time to accumulate time inverted and perfect your ability to balance and move – utilize partners to help spot you and allow you to extend your time upside down)
Station 3 – Muscle-Up Skill Practice
(pick a progression to work on the aspect of your muscle-up that needs the most work)
B.
For max reps:
3 Minutes of Assault Bike (or Rowing)
3 Minutes of Strict Handstand Push-Ups
3 Minutes of Rowing (or Assault Bike)
3 Minutes of Ring Dips
3 Minutes of Push-Ups
CrossFit WOD
FITNESS
A.
Every minute, on the minute, for 15 minutes (3 sets of each):
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110
Minute 3 – Handstand Hold x 30-45 second
Minute 4 – L-Sit (or L-Sit progression) x 30-40 seconds
Minute 5 – Ring Dips x 8-10 reps @ 1111
B.
For max reps:
3 Minutes of Assault Bike (or Rowing)
3 Minutes of Strict Handstand Push-Ups or L-Seated DB Presses
3 Minutes of Rowing (or Assault Bike)
3 Minutes of Stationary Dips
3 Minutes of Push-Ups
BootCamp WOD
INTENSITY
INTENSITY
A.
6 Rounds of:
3 Min AMRAP
15 Wall Balls
10 V Ups
20 Doubles/40 Singles
*1 Min Rest b/n AMRAPS
B.
2 Rounds
ALT EMOM
M.E. Push Press
Plank
M.E. Plank Jack Push Ups
Bottom of Squat Hold
*Score = Push Press + Push Ups
