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
Pre-workout:
For load:
EMOM 10:
2 back squats
 
For time:
9-15-21:
Back squats 70/100kg
– Run 400 m after each set of back squats.
 
CROSSFIT BASICS
Pre-workout:
For load:
EMOM 10:
2 back squats
 
For time:
9-15-21:
Back squats 30/40kg
– Run 200 m after each set of back squats.
 
POST WORKOUT
2 sets:
:30 standing quad stretch/leg
:30 couch stretch/leg
 
CFP+ PERFORMANCE
On a 20:00 clock:
5 sets for reps:
On a 2:00 clock:
200-m row
Max burpees
– Rest 2:00 between sets.

CROSSFIT
7 rounds for reps:
15 DB deadlifts (15/22.5 kg)
1:00 calorie bike
– Rest 1:00

After Party:
5 sets each with a partner:
:45 DB front-rack hold
Max TTB / Knee Raises
– P1 holds the front rack while P2 performs max TTB / Knee Raises. 
Partners switch after :45.
 
CROSSFIT BASICS
7 rounds for reps:
15 DB deadlifts (5/7.5 kg)
1:00 calorie bike
– Rest 1:00
 
After Party:
5 sets each with a partner:
:45 DB front-rack hold
Max TTB / Knee Raises
– P1 holds the front rack while P2 performs max TTB / Knee Raises. 
Partners switch after :45.
​
POST WORKOUT
2 sets:
:30 leg swing (across body)/leg
:30 sit and reach stretch
 
CFP+ PERFORMANCE
Accumulate:
3:00 L-sit hold
– Every time you break, complete 20 double-unders.

CROSSFIT
Pre-workout:
On a 5:00 clock:
Max-distance handstand walk
 
For total time:
3 rounds:
12 strict handstand push-ups
50 air squats
– Rest 3:00 –
3 rounds:
12 kipping handstand push-ups
25 box jumps
 
CROSSFIT BASICS
Pre-workout:
On a 5:00 clock:
Max-distance handstand walk
 
For total time:
3 rounds:
15 hand-release push-ups
30 air squats
– Rest 3:00 –
3 rounds:
15 push-ups
15 box jumps
 
POST WORKOUT
Accumulate:
1:00 banded shoulder stretch/side
1:00 reach, roll, and lift
 
CFP+ PERFORMANCE
Every 4:00 for 5 sets:
3 snatches (~60%)
2 snatches (~67%)
1 snatch (~75%)
– Complete all 6 reps as quickly as possible for each set and then reset the load for the next round. Power, squat, or mix and match as needed.