​CROSSFIT
5 rounds for time:
40 double-unders
30 box step-ups 
20 KB swings 16/24kg
 
CROSSFIT BASICS
5 rounds for time:
40 single-unders
20 box step-ups 
15 KB swings 12/16kg
 
POST WORKOUT
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
 
CFP+ PERFORMANCE
6 sets:
1:20 total distance on any machine
– Rest :40 between sets. Aim for consistency across all sets.
– Your score is the total distance accumulated across the 6 sets.

CROSSFIT
Pre-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.
 
AMRAP 12:
9/12cal. row
24 sit-ups
 
CROSSFIT BASICS
Pre-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.
 
AMRAP 12:
9/12cal. row
15 sit-ups
 
POST WORKOUT
Accumulate:
1:00 cobra stretch
30 Superman arch-ups
 
CFP+ PERFORMANCE
Every 2:00 for 6 sets:
1-5 unbroken muscle-ups (bar or ring)
– If you are unable to perform a muscle-up, complete the most challenging pulling exercise you are capable of.

CROSSFIT
“MURPH”
For time:
1600m run
100 pull-ups
200 push-ups
300 air squats
1600m run
– Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1600m run. If you have a 20lb vest or body armor, wear it.
 
CROSSFIT BASICS
For time:
800m run
50 ring rows
100 knee push-ups
150 air squats
1600m run
 
POST WORKOUT
3 sets:
:30 lacrosse ball roll/foot
:30 hamstring stretch/leg
:30 sit and reach (straddle)
 
CFP+ PERFORMANCE
Every 3:00 for 5 sets:
5 back squats
– Rest for the remaining time on the 3:00 clock.
– Use at least 70% of your best back squat.
– Increase load across as many sets as possible.

CROSSFIT
5 rounds each for time with a partner:
150m run
15 knees-to-elbows
15 burpees
 
CROSSFIT BASICS
5 rounds each for time with a partner:
150m run
10 sit-ups
10 burpees

​CROSSFIT
Pre-workout:
On an 8:00 clock:
Handstand walk/wall walk practice
 
5 sets for load:
5 push jerks
 
CROSSFIT BASICS
Pre-workout:
On an 8:00 clock:
Handstand walk/wall walk practice
 
5 sets for load:
5 push jerks
 
POST WORKOUT
1 set
1:30 lat/side delt foam roll/arm
1:30 T-spine foam roll with arms overhead
 
CFP+ PERFORMANCE
3 x AMRAP 4:
400/500-m row
200-m run
Max-distance row
– Rest 3:00 between AMRAPs.

CROSSFIT
Pre-workout:
On a 10:00 clock:
Build to a heavy 5-rep DB snatch/arm
– Complete 5 consecutive reps on one arm, then 5 more on the other.
 
AMRAP 10:
12 alternating DB snatches 15/22.5kg
4 bar muscle-ups
 
CROSSFIT BASICS
Pre-workout:
On a 10:00 clock:
Build to a heavy 5-rep DB snatch/arm
– Complete 5 consecutive reps on one arm, then 5 more on the other.
 
AMRAP 10:
12 alternating DB snatches 5/7.5kg
4 banded pull-ups
 
POST WORKOUT
1 set:
1:00 barbell bicep mash/arm
1:00 barbell forearm mash/arm
1:00 double forearm stretch on wall
 
CFP+ PERFORMANCE
6 sets:
3 tall snatches
– Use 20-40% of 1-rep snatch and rest 1:00-1:30 between sets.

CROSSFIT
On a 20:00 clock:
10 rounds:
3 front squats
1:00 calories on any machine
– Increase front squat load as desired.
 
After party:
On a 3:00 clock:
Max-effort plank hold
– Rest as little as possible/try to go unbroken.
– Add load for athletes who can perform 3:00 unbroken.
 
CROSSFIT BASICS
On a 20:00 clock:
10 rounds:
3 front squats
1:00 calories on any machine
– Increase front squat load as desired.
 
After party:
On a 3:00 clock:
Max-effort plank hold
– Rest as little as possible/try to go unbroken.
– Add load for athletes who can perform 3:00 unbroken.
 
POST WORKOUT
2 sets:
1:00 quadriceps foam roll
1:00 saddle stretch
 
CFP+ PERFORMANCE
EMOM 10:
Min. 1 | 2 Deadlifts
Min. 2 | :15-:30 ring support hold

CROSSFIT
For time:
25 burpees
400m weighted run 
25 weighted pull-ups 
400m weighted run
25 handstand push-ups
400m weighted run
25 chest-to-bar pull-ups
400m weighted run
25 burpees
 
CROSSFIT BASICS
For time:
25 burpees
400m run
25 ring rows
200m run
15 push-ups
400m run
25 jumping pull-ups
200m run
25 burpees
 
POST WORKOUT
1 set:
1:00 calf mash/leg
1:00 banded shoulder stretch/arm
 
CFP+ PERFORMANCE
5 sets:
8 deficit deadlifts (2-3 in)
– Use 50-60% of 1-rep standard deadlift and rest 2:00 between sets

CROSSFIT
5 rounds for time:
20 burpees over kettlebell
20 KB swings to shoulder height 16/24kg
 
After Party:
On a 5:00 clock:
Max Turkish get-ups
 
CROSSFIT BASICS
5 rounds for time:
12 burpees over kettlebell
12 KB swings to shoulder height 8/12kg
 
After Party:
On a 5:00 clock:
Max Turkish get-ups
 
POST WORKOUT
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves