​Warm-up
400m run
3 Rounds:
10 Clean and press
10 V-ups
10 Push ups
10 Hamstring walks

Strength & Skill
Clean and Jerk
5-4-3-2-1-1-1

WOD
3 rounds:
400m run
25 TTB
20 HSPU

CROSSFIT
5 sets:
1:00 max shoulder presses
1:00 max strict muscle-ups
– Rest 2:00
– Athletes can choose their own load for the shoulder press.

CROSSFIT BASICS
5 sets:
1:00 max shoulder presses
1:00 max low-ring muscle-up transitions
– Rest 2:00
– Athletes can choose their own load for the shoulder press.

AFTER PARTY
4 sets:
:30 L-sit hold
15 seated leg raises

POST WORKOUT
3 sets:
:30 reach, roll and lift
20 banded pull-aparts

CROSSFIT
For time:
50-40-30-20-10 reps of:
Double-unders
Sit-ups

CROSSFIT BASICS
For time:
50-40-30-20-10 reps of:
Single-unders
Feet-anchored sit-ups

AFTER PARTY
3 sets:
200-m jog
600-m run

POST WORKOUT
2 sets:
:30 lacrosse ball foot roll/side
:30 sit and reach stretch

CFP+ PERFORMANCE
On a 10:00 clock:
AMRAP DB box step-ups (24/20 in) (35/50 lb)

CROSSFIT
PRE WORKOUT
On an 8:00 clock:
Build to a heavy 1-rep hang power snatch

WOD
For time:
100 alternating single-leg squats
50 thrusters (35/50 kg)
25 hang power snatches (35/50 kg)

CROSSFIT BASICS
PRE WORKOUT
On an 8:00 clock:
Build to a heavy 1-rep hang power snatch

WOD
For time:
100 alternating back step lunges
50 thrusters (20/30 kg)
25 hang power snatches (20/30 kg)

POST WORKOUT
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg

CFP+ PERFORMANCE
For time:
300-cal. bike
– Use any bike available. If no bike is available, use a rower.

CROSSFIT
AMRAP 30:
With a partner:
Max distance row
– One partner works at a time switching as needed.

CROSSFIT BASICS
AMRAP 20:
With a partner:
Max distance row
– One partner works at a time switching as needed.

POST WORKOUT
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.
 
CFP+ PERFORMANCE
6 sets:
5 toes-to-bars
5 kipping pull-ups
5 toes-to-bars
– Perform the 15 reps unbroken. If unable to do so, scale the reps to 4-4-4, 3-3-3, or 2-2-2.
– Rest as needed between sets.

CROSSFIT
PRE WORKOUT
4 sets:
:40 alternating single-leg squats
– Rest :20

WOD
For time:
50 air squats
27 ring dips
50 air squats
21 ring dips
50 air squats
15 ring dips
50 air squats
9 ring dips

CROSSFIT BASICS
PRE WORKOUT
4 sets:
:40 alternating single-leg squats
– Rest :20

WOD
For time:
30 air squats
15 jumping ring dips
30 air squats
12 jumping ring dips
30 air squats
9 jumping ring dips
30 air squats
6 jumping ring dips

POST WORKOUT
2 sets:
:30 standing quad stretch/side
:30 quad foam roll/side

CFP+ PERFORMANCE
8 sets:
Every 2:00 complete:
2 push presses + 1 push jerk
– Increase load across as many sets as possible.

CROSSFIT
PRE WORKOUT
3 sets:
10 behind the neck strict presses

WOD
5 sets for load:
5 overhead squats

CROSSFIT BASICS
PRE WORKOUT
3 sets:
10 behind the neck strict presses

WOD
5 sets for load:
5 overhead squats

POST WORKOUT
Accumulate:
1:00 pigeon stretch/side

CROSSFIT
AMRAP 10:
30 AbMat sit-ups
14/20 Echo bike calories

CROSSFIT BASICS
AMRAP 10:
20 sit-ups
9/15 Echo bike calories

AFTER PARTY
For quality:
21-15-9:
Goodmornings
Barbell rows

POST WORKOUT
2 sets:
:30 frog stretch
:30 couch stretch/leg

CFP+ PERFORMANCE
AMRAP 20:
100-m sled drag (empty sled)
50 double-unders

CROSSFIT
PRE WORKOUT
5 sets for load:
3 weighted strict pull-ups

WOD
For time:
100 burpee pull-ups
– Pull-up bar is 30 cm above reach.

CROSSFIT BASICS
PRE WORKOUT
5 sets for load:
3 weighted strict pull-ups

WOD
For time:
100 jumping pull-ups
– Pull-up bar is 15 cm above the top of the head.

POST WORKOUT
Accumulate:
2:00 seated straddle stretch
– Hold :40 on the left leg, right leg, and in the center.

CFP+ PERFORMANCE
​​10 sets for calories:
:30 bike at 60 RPMs
:20 bike at 70 RPMs
:10 bike at 80+ RPMs
1:00 bike sub 60 RPMs

– Use a C2 bike, Assault bike, or Echo bike.

CROSSFIT
PRE WORKOUT
8 sets for load:
2 shoulder presses

WOD
2 rounds for time:
27 push presses (35/50kg)
38/54 calorie row

CROSSFIT BASICS
PRE WORKOUT
8 sets for load:
2 shoulder presses

WOD
2 rounds for time:
27 push presses (empty bar)
38/54 calorie row

POST WORKOUT
2 sets:
:30 alternating scorpion stretch
:30 forearm stretch/side

CFP+ PERFORMANCE
5 sets:
3 false-grip ring pull-ups
3 strict muscle-ups
:10 ring dip hold (top of dip)
:10 ring dip hold (bottom of dip)
– Rest as needed between movements and sets.
– Once at the top of the muscle-up, the goal is to complete the holds back to back and unbroken.