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


K ode(Time)
Start up
4 rds
10 mountain climbers
Sprint
10 jax
Then
1 rd of
10 hip rotations per side
10 swing kicks
10 tuck jumps

Strenght
5-3-1 Back squat Refer to sheet for load and reps

W.O.D
For time
100 Squats
100m run
50 Bulgarian split squats 25 per side 60/40 kb or db
50 Butterfly sit ups
25 Front squats from floor 95/65 25 Plyo jumps

Finisher
Max plank hold
Stretch

WOD (workout of the day) Distinct Crossfit.com


Ground and pound(Time)

Start up
3 rds
10 pvc good mornings
20 Heels to rear length of gym

PVC Deadlift and Powerclean review

Strength
Deadlift 3×5(refer to your chart for weights and reps)

Amrap 6
Team sled push
20 meters per person

W.O.D
Emom 10
3 power cleans 95/65 65/45
2 front squats
1 thruster

The finisher
For time
25 Kettlebell swings 70/55 55/35
25 Bicycles

WOD (workout of the day) Distinct Crossfit.com


Upside down you turn me(Rounds)
Start up
3 rounds
10 Ha-uge arm circle to the front & back
10 Plank to bridge
10 Rope slams

Skill Kip practice(5 mins)

Strength
3×5 Push press
@ 65% 75% 85% of 1rm established last week.

Look at your spread sheet for your weights

W.O.D
Amrap 9
3 HSPU
6 Pull-ups
9 Burpees

Finisher
Tabata plank(one leg alternate)

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


Pushed for time(Rounds)

Opening act
3 rds
10 pass through
20 push press review(work on form)
30 halo15 left and 15 right
10 jing jangs

Strength Work up to 1rm push press

W.O.D
Amrap 10
5 hand release push ups
5 bench dips
5 pull ups

Grand finale
50 windshield wipers 45/25 plate

WOD (workout of the day) Distinct Crossfit.com


Happy 4th @home wod(Time)
Warm up
3 rds
10 jax
10 lunges
10 ballistics

W.O.D
5 rounds
5 jing jangs
10 squat
15 sit-ups

Cash out
50 bicycles

Happy 4th(Time)
Warm up
3 rds 10 jax
10 lunges
10 ballistics

W.O.D
7rds
4 Power clean
17 Push ups

Then
76 Wall balls
237 Single unders

Cash out
50 bicycles

WOD (workout of the day) Distinct Crossfit.com


HELEN +(Time)
Warmup
30 KB swings (light)
2 min squat therapy

WOD
Helen
3 rounds
400m
21 KB swing (55/35)
12 pullups

Cash Out
100 temper tantrums (20/14)

GGames athletes (Time)

Today’s warm up and wod

Then

EMOM 8

From floor-3 front squats and 15 double unders @ 75-80% of 1rm established Monday.

Rest 5 mins

For time
800m run
15 burpees

Cashout
100 temper tantrum

WOD (workout of the day) Distinct Crossfit.com


7-2-13(Time)
Warmup 5min PVC snatch review

Strength
10min to heavy ‘the exercise’

WOD
4 rft
7 hs snatch 65/45
14 hrpu
21 double unders

Cool down
100 rev hollow rocks

GG athletes(Time)
Start up
10 min mobility work Whatever is sore….roll, lacrosse, stretch etc

Skill
Work on power clean form focusing on receiving bar low at 40-50% of 1rm established on Monday.

W.O.D
1600m row
50 sit ups

Cash out
3 giant sets
15 band pull a parts
15 scap push ups
15 plank punch through
Rest as needed in between sets

S t r e t c h