CROSSFIT
For time:
27-21-15-9:
Calorie row
Thrusters (30/40kg)
 
After Party:
5 sets:
3 thrusters
– Increase loading across as many sets as possible.
 
CROSSFIT BASICS
For time:
21-15-9-3:
Calorie row
Thrusters (15/20 kg)
 
After Party:
5 sets:
3 thrusters
– Increase loading across as many sets as possible.
 
POST WORKOUT
3 sets:
10 supine snow angels
10 prone snow angels

CROSSFIT
10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups
 
After Party:
Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.
 
CROSSFIT BASICS
10 rounds for time:
7 hanging knee raises
7 knee hand-release push-ups
7 ring rows
 
After Party:
Accumulate:
30 weighted strict pull-ups
– Use a weight you can maintain sets of 5 or more reps.
 
POST WORKOUT
3 sets:
10 supine snow angels
10 prone snow angels
 
CFP+ PERFORMANCE
3 sets:
800/1,000-m row
– Rest 3:00 between sets
– Try to hold the same pace across all three sets. More advanced athletes should shoot for negative splits.

CROSSFIT
7 sets for load:
3 overhead squats
 
After Party:
5 sets:
5 sots press
– Increase loading across as many sets as possible.
 
CROSSFIT BASICS
7 sets for load:
5 overhead squats
 
After Party:
5 sets:
5 sots press
– Increase loading across as many sets as possible.
 
POST WORKOUT
Accumulate: 
1:00 banded shoulder stretch/side
1:00 couch stretch/side
 
CFP+ PERFORMANCE
Accumulate:
2:00 L-sit hold
50 seated leg raises

CROSSFIT
3 rounds for time:
15 push jerks (45/70kg)
15 box jump-overs
 
After Party:
EMOM 8:
:30 max ring dips
 
CROSSFIT BASICS
3 rounds for time:
15 push jerks (25/35kg)
15 box step-overs
 
After Party:
EMOM 8:
:30 max ring dips
 
POST WORKOUT
3 sets:
10 ATY raises
:30 doorway pec-stretch/side
 
CFP+ PERFORMANCE
For time:
:30 handstand hold
30 handstand push-ups
:30 handstand hold
– Rest 3:00
:20 handstand hold
20 handstand push-ups
:20 handstand hold
– Rest 3:00
:10 handstand hold
10 strict handstand push-ups
:10 handstand hold

CROSSFIT
AMRAP 20:
200m Run
21/30 Cal row
40 Air squats
 
CROSSFIT BASICS
AMRAP 20:
200m Run
15/21 Cal row
25 Air squats
 
POST WORKOUT
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
 
CFP+ PERFORMANCE
7 sets for load:
1 clean grip deadlift
1 clean pull
1 power clean
1 hang power clean
– All four reps must be completed unbroken.
– Increase loading across as many sets as possible.

CROSSFIT
Pre-workout:
On a 5:00 clock:
Every :30 perform:
2 power cleans
– Cleans must be performed as touch and go reps
 
For time:
30-20-10:
Power cleans (30/40kg)
Lateral hops over the barbell
Alternating barbell lunges
Lateral hops over the barbell
 
CROSSFIT BASICS
Pre-workout:
On a 5:00 clock:
Every :30 perform:
2 power cleans
– Cleans must be performed as touch and go reps
 
For time:
30-20-10:
Power cleans (25/35kg)
Lateral hops over the barbell
Alternating lunges
Lateral hops over the barbell
 
POST WORKOUT
Accumulate:
1:00 foam roll calf/leg
1:00 foam roll IT band/leg

CROSSFIT
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
75 chest-to-bar pull-ups
From 10:00-15:00:
75 burpees-to-target
From 15:00-20:00:
800/1,000-m row
– Score is total combined work time.
 
AFTER PARTY
1 set:
200m overhead plate carry (15/20kg)
50 v-ups
200m overhead plate carry
 
CROSSFIT BASICS
On a 20:00 clock, each for time:
From 0:00-5:00:
600-m sprint
From 5:00-10:00:
75 ring rows
From 10:00-15:00:
50 burpees-to-target
From 15:00-20:00:
600/750-m row
– Score is total combined work time.
 
AFTER PARTY
1 set:
200m overhead plate carry (15/20kg)
50 v-ups
200m overhead plate carry
 
POST WORKOUT
Accumulate:
1:00 banded shoulder stretch/side

CROSSFIT
Pre-workout:
On a 12:00 clock:
Every 2:00 perform:
5 double overhand deadlift
– Build to your heaviest set.
 
AMRAP 9:
9 deadlifts (70/100kg)
3 wall walks
 
CROSSFIT BASICS
Pre-workout:
On a 12:00 clock:
Every 2:00 perform:
5 double overhand deadlift
– Build to your heaviest set.
 
AMRAP 9:
9 deadlifts (25/35kg)
3 partial ROM wall walks
 
POST WORKOUT
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
 
CFP+ PERFORMANCE
For time:
100 burpee box jump overs

CROSSFIT
On a 10:00 clock:
1 thruster
– Build to your heaviest single.
 
10 rounds for time:
10 KB swings (16/24kg)
10 dumbbell thrusters 
 
CROSSFIT BASICS
For total reps:
On a 10:00 clock:
1 thruster
– Build to your heaviest single.
 
10 rounds for time:
7 KB swings (8/12kg)
7 dumbbell thrusters 
 
POST WORKOUT
Accumulate:
2:00 frog stretch
 
CFP+ PERFORMANCE
Tabata bottom to bottom squats

CROSSFIT
For total reps:
EMOM 14:
Min. 1 | :30 box jumps 
Min. 2 | Muscle-ups
 
After Party:
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs
 
CROSSFIT BASICS
For total reps:
EMOM 14:
Min. 1 | :30 box step-ups 
Min. 2 | Banded pull-ups
 
After Party:
On a 10:00 clock:
Build to a heavy 3-rep strict chest-to-bar pull-up
– Add load by holding a DB between the legs
 
POST WORKOUT
3 sets:
:30 reach, roll, and lift
30 banded pull-aparts
 
CFP+ PERFORMANCE
20 sets for distance:
:20 row OR bike
– Rest :10