CROSSFIT
For time:
50-40-30-20-10:
Push-ups
25-20-15-10-5:
Box jump overs (51/61cm)
 
CROSSFIT BASICS
For time:
25-20-15-10-5:
Push-ups from knees
25-20-15-10-5:
Box step overs (30/51cm)
 
AFTER PARTY
Post-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.
 
POST WORKOUT
3 sets:
:30 reach, roll, and lift
20 banded pull-aparts

CROSSFIT
6 rounds for time:
50 double-unders
25 weighted sit-ups (14/20 lb)

CROSSFIT BASICS
6 rounds for time:
50 single-unders
25 sit-ups
 
AFTER PARTY
3 sets:
1:00 plank hold
20 GHD hip extensions

POST WORKOUT
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves

CROSSFIT
Pre-workout:
Row 500m
 
4 rounds for time:
400/500-m row
50 air squats
400-m run

CROSSFIT BASICS
Pre-workout:
Row 500m

4 rounds for time:
200/250-m row
25 air squats
200-m run
 
POST WORKOUT
2 sets:
:30 frog stretch
:30 couch stretch/leg

CFP+ PERFORMANCE
EMOM 20:
Min. 1 | 12 wall-ball shots (14/20 lb)
Min. 2 | 9/12 cal. bike

CROSSFIT
For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat

CROSSFIT BASICS
For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat
 
AFTER PARTY
1 set:
400-m front rack walk (65/95 lb)
 
POST WORKOUT
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side

CFP+ PERFORMANCE
EMOM 12:
Min. 1 | 2 rope climbs (15 ft.)
Min. 2 | Rest
– Start each rope climb from a seated position on the floor.

CROSSFIT
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

CROSSFIT BASICS
For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bars as needed.
 
POST WORKOUT
2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch

CFP+ PERFORMANCE
5 sets:
20 hollow rocks
20 seated leg raises

CROSSFIT
5 rounds for time:
400/500-m row
1:00 handstand push-ups

CROSSFIT BASICS
5 rounds for time:
200/250-m row
1:00 push-ups
 
After Party:
Accumulate:
60 alternating push-up + DB renegade row
– Perform push-ups with hands on the DBs.

​POST WORKOUT
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift

CFP+ PERFORMANCE
5 sets for load:
3 power clean @ 70%
2 power clean @ 80%
1 power clean @ 90%
– Rest 2:00 between sets.

CROSSFIT
4 rounds for time:
5 squat cleans (45/70kg)
20 hand-release push-ups
80 double-unders

CROSSFIT BASICS
4 rounds for time:
5 squat cleans (30/40kg)
20 hand-release knee push-ups
80 single-unders
 
​After Party:
EMOM 7:
1 hang clean (squat or power)

POST WORKOUT
2 sets:
:30 banded shoulder stretch/side
:30 wrist extension stretch/side

CROSSFIT
Pre-workout:
On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets.
 
AMRAP 10:
1-2-3-4…
DB Turkish get-up (35/50 lb)
Strict chest-to-bar pull-up
– Continue adding 1-rep to each round until time expires.
 
CROSSFIT BASICS
Pre-workout:
On an 8:00 clock:
Build to a heavy 3-rep weighted chin-up
– Rest 1:00 between sets.
 
AMRAP 10:
1-2-3-4…
DB Turkish get-up (10/15 lb)
Ring row
– Continue adding 1-rep to each round until time expires.

POST WORKOUT 
2 sets:
1:00 reach, roll, and lift
:30 90/90 shoulder rotation
 
CFP+ PERFORMANCE
EMOM 20:
Min. 1 – 13/18 cal. row
Min. 2 – 40 double-unders

CROSSFIT
For load:
1-rep max back squat
1-rep max shoulder press
1-rep max deadlift

CROSSFIT BASICS.
For load:
1-rep max back squat
1-rep max shoulder press
1-rep max deadlift
 
​After Party:
Rest, stretch, recover

POST WORKOUT
2 Sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
 
​CFP+ PERFORMANCE
​For time:
20 Wall walks (:05 hold at the top of the walk)

CROSSFIT
For time:
5,000-m run
 
After Party:
For completion:
100 abmat sit-ups
 
CROSSFIT BASICS
AMRAP 25:
400-m run
– Rest 1:00 between runs.
 
After Party:
For completion:
100 abmat sit-ups
 
POST WORKOUT
Accumulate:
1:00 sit and reach (right leg)
1:00 sit and reach (left leg)
1:00 sit and reach (straddle)
1:00 lacrosse ball roll/foot
 
CFP+ PERFORMANCE
5 sets:
20 sit-ups
:20 seated L-hold