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


Back on the grind(Rounds)
Start up
3rds
1 Forward run backward run length of gym
1 bear crawl down side shuffle back length of gym
100m row

Strength
3×3 Deadlift (Pull your chart, if you don’t have one see a coach)

W.O.D
Amrap 12
8 Wallballs 20/14
8 Hang Power Cleans 155/105
8 Burpees
2 tire flips big/small

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


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


88 degrees(Time)
Start up
2 rds
100m run
5 squats
5 frog jumps
5 hip rotations

Strength Back Squat

3×5
Set 1 @65% of 90% 1rm
Set 2 @75% of 90% 1rm
Set 3 @85% of 90% 1rm
*Set 3 is minimum 5 reps but go for max reps*

We have your spread sheet available at the gym with all of your lifts from last week. Be sure to get this from me before starting so you will know how much to do for each lift.

W.O.D
For time
400m run
Then
3RDS of
6 Reverse lunge (knee touch ground)
12 Get ups 20/10
18 Sit ups (hands touch toes) Then
400m run

Cash out
Stretch and shoulder mobility

WOD (workout of the day) Distinct Crossfit.com


Lets get skrong(Time)
Start up
3 rds
10 good mornings 45/25 plate or bar
10 rev burpees
10 plyo jumps

Strength Work up to 1rm Deadlift

W.O.D
5 RFT
5 hang power snatch 95/65
10 sit ups
5 burpees

The finale 2 rounds
5 glute ham raise
10 band pull a parts
5 plyo jumps

Stretch

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