WOD (workout of the day) Distinct Crossfit.com


Mind Games(Timed)
Start Up
3rds
Complex with PVC

W.O.D
4 RFT
Barbell Complex 135/95 increase 10 pounds after 2 rounds
6 deadlifts
6 bent over row
6 hang clean
6 front squat
6 push press
6 back squats
6 push ups

Once you start your complex the bar can not be dropped through the barbell movements. For example, if you drop your bar on rep number 5, you start over on the exercise you were on. Yes back to number 1. The same applies to the push ups. Barbell complex is meant to be challenging. If you cannot do the prescribed weight(rx’d)choose a weight that is very challenging. See a coach for help with loads if you have any concerns.

Strength
3×1 Deadlift
3×1 Jerk

Finisher
3 sets of V sit max hold
20 seconds rest between sets Record longest hold

WOD ( workout of the day) Distinct Crossfit.com


12-4-13(Time)
Start up
30s Sprinters stretch L/R
10 hip rotation per side
10 swing kicks per side
10 plyo

W.O.D
40 Turkish get up 30/20
800m run

Skill
Dip drive

Strength
Push press
3-3-3-3-3 Climb

Finisher
10 band pull a parts
10 arm circles forward and back 10 cuff iso per side

WOD ( workout of the day) Distinct Crossfit. com


Nowletmeseeudoit(Time)
Start up
10 walking lateral lunge
10 hip/glute raises
10 scissors(over under
10 plank to bridge

800m run for time

W.O.D
5rds
5 thrusters 95/65
15 double unders

Rest 3 mins

Amrap 3
10 box jumps 24/20
1 rope climb

Deadlift OTM 5
2 TnG 80% 1rm

Skill(5mins)
Handstand progressions using wall or freestanding based on skill level.

Finisher
Tabata L hang

WOD (workout of the day) Distinct Crossfit.com


High 5(Rounds)
Start up
3rds
10 180 jumps
30 heels to rear

1rd
1 minute max rep air squats

Strength
Box squat 3×3 heavy climbing

Front squat from floor
3×3 heavy climbing

Wod review

W.O.D
Amrap 5
5 squat clean 185/115
5 toe to bar

Rest 1 min and change weights

Amrap 5
5 hspu
5 deadlifts 225/135

Rest 1 minute

1 min max rep jingle jangles

Finisher
3rds 30 sec hip flexor ham glute stretch

WOD (workout of the day) Distinct Crossfit.com


It’s DT time!(Time)
Start up
25 double unders
25 ground to overhead 35/15
25 pvc behind the neck push press

Power clean review

Strength
Power clean 12 mins to work up to 1rm power clean

Front Squat
3×6 hvy climbing

W.O.D ‘DT’
5 RFT(rounds for time)
12 Deadlift 155/105
9 Hang power clean 155/105
6 Push jerk 155/105

Finisher
Stretch shoulders and roll lower back, hamstrings etc.. Parallel arm stretch, ballistics, rb shoulder stretch etc…

WOD (workout of the day) Distinct Crossfit.com


Pretty ugly(Time)
Start up
3 back peddles forward runs
10 ground to overhead 45/25
10 sumo wide squats
Walking front kicks

Strength
Deadlift Week 7
5×75% 1RM
3×85% 1RM
Max Reps 95% 1RM

W.O.D
6 rds
3 bar muscle ups
3 dead lifts 185/115
6 power cleans 185/115
6 Kettlebell swings 70/53

Finisher
3 minutes of plank hold

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


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

WOD (workout of the day) Distinct Crossfit.com


I decline you jerk lets dip…..(Time)

Start up
3 rounds
15 sec per side parallel arm shoulder stretch
15 pass through
15 cauldron with light weight(stir the pot)
5 Hand stand active shoulder

Strength
5-3-1 Push press (see chart)

W.O.D
Ladder 1 push jerk 135/95, 1 decline push up 18/12,1 ring dip
2 push jerk, 2 decline push up, 2 ring dip
3,3,3-4,4,4 etc…..up through 12.

Finisher
3 rounds
1 rope climb
20 sec 6 inch hold