WOD (workout of the day) Distinct Crossfit.com


Cold front(Time)
Start up
4 rounds
30 Jax
15 per side Side plank reverse fly
Modified push-up Y hold 15 sec per side
Cuff iso 15 per side

Strength
Week 5
Push press Pull your sheet. If you don’t have one see a coach.
5×70% 1RM
5×80% 1RM
Max reps x90% 1RM

W.O.D
12-9-6-3
Clean and Jerk 155/95
Turkish get ups 55/30
Sit ups 45/25

Finisher
Repeat Start up minus the jax

*If you can’t do RX’d, choose a weight that is challenging.

WOD (workout of the day) Distinct Crossfit.com


Quicksand(Time)
Start up
3 rds
10 high knees
10 jumping lunge
30 sec couch stretch

2 mins quad roll L/R

Strength Squat 3×3 (refer to your chart)
Then 3×6 front squat @ 60% of bk squat 1rm

W.O.D
5 rounds
(5) suicide
10 jump lunge
30 box jumps 24/20

Cash out
100 knee tap crunch

WOD (workout of the day) Distinct Crossfit.com


TGIF(Time)
Cash in 5 mins stretch, roll, lacrosse ball

Tabata mountain climbers

W.O.D
20/10/5
Burpees KBS 35/20
Dumbbell thruster 30/16
Jing jangs
Ground 2 Overhead 45/25
Power Cleans 95/65

Cash out Stretch

WOD (workout of the day) Distinct Crossfit. com


Jelly(Time)
Start up
5rds
30 heels to the rear
30 hip rotations
30 jax
30sec couch stretch per side

W.O.D
200m run
1 leg blaster
400m run
1 leg blaster
800m run
1 leg blaster

1 leg blaster = 20 squats 20 lunges 20 jumping lunges 10 jumping squats

Cash out
2 rds of
1 min max rep sit ups with a partner

GG mode(Time)
Same warm up as wod

GG wod 1 kbs burpees
GG wod 2 clean
GG wod 3 800m run
GG wod 4 3 rds individual 2 per for partners 10 thrusters 10 toe to bar 25 m oh walking lunge Intermediate No toe to bar

If you didn’t do wod 4 on Sat then do wod 4 followed by an 800m run 2 mins after finishing wod 4

WOD (workout of the day)Distinct Crossfit.com


Taste like Cindy!(Check In)

Warmup
20 burpees
20 passthroughs
Starrett hip stretch

WOD
EMOM 10
5 pull-ups
10 push-ups
15 squats

3min rest

800m hill run for time

GG Prep for all Greenville Games athletes(Time)
Start up
2 rds
10 Good mornings
10 Hip rotations
10 Squats
10 Rope slams
200m run

W.O.D
GG prep 10 min to get
3 rds
25 Burpees
25 Kettlebell swings #70/53

Partner Amrap 10
15 burpees
15 kbs

W.O.D 2
7 min to work up to 1rm Powerclean

Partners 10

W.O.D 3
800m run for time

Partner each run 800

Cash out
Stretch and roll

WOD (workout of the day) Distinct Crossfit.com


Elizabeth(Time)

Start up
2 rounds
10 PVC power clean
10 PVC front squats
10 PVC pass throughs
10 Burpees

Strength
6 min to 1rm Power Clean

W.O.D
Elizabeth
21-15-9
Power Clean 135/95
Ring Dips

Cash out
3 total min plank hold(bows and toes)