CROSSFIT
3 Sets For Load:
10 Front Squats
Rest 1:30 between sets
 
3 Rounds For Time: 
800m Run 
50 Deadlifts 40/30kg

CROSSFIT BASICS
3 Sets For Load:
10 Front Squats
Rest 1:30 between sets
 
3 Rounds For Time: 
600m Run 25 Deadlifts 35/25kg
 
POST WORKOUT
Accumulate:
1:00 Banded Hamstring Stretch / Side 
1:00 Pigeon Stretch / Side

CFP+ PERFORMANCE
10min EMOM:
3-6 Bar Muscle-ups

CROSSFIT
Wall Walk and Bent Over Row Strength Practice
 
4 Rounds For Time:
15m  Overhead Walking Lunge 60/40kg 
25 V-ups
 
CROSSFIT BASICS
Wall Walk and Bent Over Row Strength Practice
 
4 Rounds For Time:
15m  Overhead Walking Lunge 30/20kg 
25 Sit-ups
 
POST WORKOUT
Accumulate:
1:00 Frog Stretch 
1:00 Banded Shoulder Stretch / Side

CFP+ PERFORMANCE
10 Sets: 
:30 Max Strict Handstand Pushups
Rest 1:00
Substitute DB Strict Press

​CROSSFIT
Pre-workout:
3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm 
10 Alternating KB Single-Leg Deadlifts
Alternate after each movement with a partner
 
10 Rounds For Time:
15 Russian KB Swings 24/16kg 
15 Up-Downs Over KB 
15/11 Calorie Row
Alternate full rounds with a partner

CROSSFIT BASICS
Pre-workout:
3 Sets Each Partner:
10 Single-Arm KB Bench Press / Arm 
10 Alternating KB Single-Leg Deadlifts
Alternate after each movement with a partner
 
10 Rounds For Time:
15 Russian KB Swings 16/12kg 
15 Up-Downs Over KB 
10/7 Calorie Row
Alternate full rounds with a partner

​CROSSFIT
On a 20:00 Clock: 
From 0:00 - 4:00 
1-Rep-Max Clean
Rest 2:00
From 6:00 - 10:00: 
AMRAP 4:
Bar Muscle-ups
Rest 2:00
From 12:00 - 20:00:
AMRAP 8:
30 Double Unders 
8 Single-Arm DB Push Presses (Left) 22.5/15kg 
8 Single-Arm DB Push Presses (Right) 22.5/15kg
8 Lateral DB Burpees

CROSSFIT BASICS
On a 20:00 Clock: 
From 0:00 - 4:00 
1-Rep-Max Clean 
Rest 2:00
From 6:00 - 10:00: 
AMRAP 4:
Ring Rows 
Rest 2:00
From 12:00 - 20:00:
AMRAP 8:
20 Single Unders 5 
Single-Arm DB Push Presses (Left) 15/10kg 
5 Single-Arm DB Push Presses (Right) 15/10kg
5 Burpees
 
POST WORKOUT
2 Sets:
:30 Doorway Pec Stretch / Side
:30 Pigeon Stretch / Side

​CROSSFIT
Pre-workout:
3 Muscle Snatches + 2 Power Snatches + Overhead Squat
 
5 Rounds For Time:
400m Run 
15 Overhead Squats 40/30kg

CROSSFIT BASICS
Pre-workout:
3 Muscle Snatches + 2 Power Snatches + Overhead Squat
 
5 Rounds For Time:
200m Run 
10 Overhead Squats 20/15kg

POST WORKOUT
3 Sets:
:30 Supine Snow Angel Stretch 
:30 Prone Snow Angel Stretch

CFP+ PERFORMANCE
20min EMOM:
Minute 1: 1:00 Assault Bike (moderate pace) 
Minute 2:  00:20 Row (fast pace)

​CROSSFIT
AMRAP 20:
10 Plated Good Mornings
100m Farmer Carry 22.5/15kg 
10 Weighted Sit-ups 
 
- Add 10 reps to the Good Mornings and sit-ups after each round.

CROSSFIT BASICS
AMRAP 20:
10 Plated Good Mornings 
100m Farmer Carry 12.5/7.5kg 
10 Sit-ups
 
- Add 10 reps to the Good Mornings and sit-ups after each round.
 
POST WORKOUT
3 Sets 
:30 Press-up Hold 
:30 Groiner Stretch / Side 
:30 Calves / Side 
:30 Forearm / Side

CFP+ PERFORMANCE
3 X 4:00 SETS ROW:
1:00 low damper high RPM 
1:00 high damper low RPM 
1:00 low damper high RPM 
1:00 high damper low RPM 
Rest 3:00 between sets

​CROSSFIT
2 Sets:
10 Single-Arm Ring Rows /Arm 
:30 Ring Row Hold
Use two hands to hold at the top of the ring row hold
 
For Time:
3:00 Handstand Hold 
100 Squats 
50m Handstand Walk 
100 Squats 
30 Handstand Push-ups

CROSSFIT BASICS
2 Sets:
10 Single-Arm Ring Rows /Arm 
:30 Ring Row Hold
Use two hands to hold at the top of the ring row hold
 
For Time:
3:00 Plank Hold 
70 Squats 
50m Bear Crawl 
70 Squats 
30 Push-ups
 
POST WORKOUT
2 Sets 
:30 Banded Shoulder Stretch / Side 
:30 Wrist Extension Stretch / Side

CFP+ PERFORMANCE
12min EMOM:
Minute 1: 1-7 Ring Muscle-ups 
Minute 2: 12 V-Ups

CROSSFIT
For Load:
Back Squat 10-8-6-4-2 
Shoulder Press 10-8-6-4-2 
Deadlift 10-8-6-4-2
 
CROSSFIT BASICS
For Load:
Back Squat 10-8-6-4-2 
Shoulder Press 10-8-6-4-2 
Deadlift 10-8-6-4-2
 
POST WORKOUT
Accumulate 1:30 Seated Torso Twist /Side

CFP+ PERFORMANCE
10 Sets: 
5-7 Unbroken Strict Chin-ups 
5-7 Unbroken Strict Ring Dips
Use band assistance as needed

CROSSFIT
Row or Bike 8 Rounds:
:40 Work
Rest :20
 
For Time:
60 Toes-to-Bars
Starting at 0:00, perform 12 burpees at the start of each minute
 
CROSSFIT BASICS
Row or Bike 8 Rounds:
:40 Work
Rest :20
 
For Time: 60 Sit-ups
Starting at 0:00, perform 7 burpees at the start of each minute

CROSSFIT
3 Sets:
10 Snatch Grip Push Presses 
10 Seated Sots Presses
 
7 Sets For Load: 
1 Snatch

CROSSFIT BASICS
3 Sets:
10 Snatch Grip Push Presses 
10 Seated Sots Presses
 
7 Sets For Load: 
3 Snatches

POST WORKOUT
5 Sets 
:20 Banded Hamstring Stretch / Side 
:30 T-Spine Foam Roll

CFP+ PERFORMANCE
12 Sets For Distance: 
:45 Slow Pace
 :15 Fast Pace
*Use the Bike or Rower
*Maintain the same “slow” pace