Izzy (Time-Rx2)
Start up
5 mins Stretching, rolling
Then
3 rds
200m run
10 box jumps 24/20
10 push ups
Skill
3×5 High hang snatch Choose light weight and work form
W.O.D
‘Isabel’
30 snatch for time 135/95 RX2-115/75
Rest 5mins
1 min max rep double unders
Strength
3×3 Overhead squat
Finisher
50 Susan Maxwell rainbows
Blitzed(Rounds)
Start up
3rds
1 bear crawl
1 crab walk
10 KBS choose weight
W.O.D
Amrap 10
3 HSPU
6 Pull ups
9 Box jumps
Clean and Jerk 5×1
Pause squats 3×3
Finisher
25 GHDSU
2 down(Time)
Start up
2 rds
20 arm circles
20 sec sprinters strecth
20 sec band asst ham stretch
On the 45sec
5 rds
100m
1 moderate
4 full speed
W.O.D
7RFT
7 burpees
7 squat snatch 95/65
Then
3 rope climbs(9 modified floor to stand)
5×1 Deadlift Climb to heavy
Skill Muscle up progressions based on skill level Rings or bar, chin over bar, kip pull ups, chest to bar, chest to waist band assist if needed.
Finisher
60 old school kneeling crunch
Bully(Time)
Start up
3 minutes
Traveling high knees
Side shuffle
Sprint
Side shuffle
20 halo
10 handstand active shoulder 3sec hold
W.O.D
3RFT
10 mutant maker 95/65
10 ring dips
10 burpee box jump over 24/20
5x
1 snatch
1 squat snatch
Touch and go
5×3 Sumo Deadlift climb to heavy
OMG My Lungs Hurt!!!!!!(Reps)
Start up
Slow Slow 400M Run
1 Leg Blaster 20/20/20/10
30 KBS ( pick weight #15up)
A. Metcon
Crossfit Open 12.1 WOD
AMRAP 7
Max Burpees
(Arms must be fully extended with the jump or its a NO REP!!!!!)
Rest 5 min
B. Burner
3Rds
1 min Max Reps Hang Power Clean 95/65
1 min rest between rounds, and keep up with all rep for your total
Finisher
50 Ab Mat Situps
5 min Mobility stretch whatever tight or sore
Loaded (Time)
Start up
3 rds
10 Air squats
10 Plyo jumps
20 sec band asst hamstring stretch
Strength
Week 8 Work up to 1 rep max back squat (PR bell should be busy)
W.O.D
4 rds
400m run
12 pistol squats
8 jump lunge
4 lateral bounds 36/24
Finisher
25 strict toe to bar
Tapped out(Reps)
Start up
3rds
3 handstands with active shoulders
9 plyo
200m run
W.O.D
EMOM 10
1 wall walk
3 Hand release push ups
5 burpees
Then on the 11th minute 400m run for time
Finisher
40 Kettlebell sit ups 20/10
Wheezy (Time)
Start up
5 mins quad roll(teardrop area) After 5 min clock ends
10 big swing kicks per side
800m run
W.O.D
Max reps of the following:
Row for strokes
Rope slams
Jingle jangles
V ups
Double unders
This workout is for max repetitions. Work hard on every exercise. Keep track of your reps for every movement. You will perform 5 exercises and then you will have a one minute rest(Fight gone bad clock). You will repeat this for 3 rounds. Your total reps combined will be your score.
Finisher
50 Slow bicycles
2X(Time)
Start up
5 mins of stretching
Tabata jingle jangles
Tabata med ball cleans
Strength
Deadlift Deload week
Burgener warm up
W.O.D
Amrap 5
3 squat snatch 75/45
4 handstand push up
5 toe to bar
Rest 3 mins
Amrap 5
3 Squat clean 95/65
4 G2OH 45/25
5 Oblique crunch per side
Rest 3 mins
Finisher
800m run for time
Peaks and valleys(Time-Rx2) Start up
Sam drill with PVC
3 rds
10 pass through
10 halo
5 overhead squat
Then 400m run
W.O.D
10 Squats
20 V-ups
30 box jumps
40 sit ups
50 double unders
40 squats
30 V-ups
20 box jumps
10 double unders
RX2 double under attempts
Cash out
Stretch
RW Functional Fitness Training Blogs 