CrossFit Programming – 6/3-6/13

We understand that these are unprecedented times with things continuing to evolve from day to day and week to week. That is why we want to share with you a sneak peek of the programming for the next 10 days to get you excited to be back in the gym!
Wednesday:
Accessory:
15:00 Rotating EMOM
3 Pike Push Ups + 10 Shoulder Taps
5 Turkish Sit Ups L/R
150m Stiff Legged Row
WOD:
4 Rounds
250m Run
15 Burpee Box Jumps
Thursday:
Strength:
5 Rounds Alternating Every :90
7 Deadlifts
1:00 Plank Hold
WOD:
5 Rounds
3:00 Work/1:00 Rest
3 Power Cleans (95/65)
6 Deadlifts
9 Wall Ball Sit Ups
Friday:
Movement Prep:
4 Rounds
10 Thoracic Twist Squats
:20 Hollow Hold
:20 Arch Hold
:20 Isometric Lunge Hold L/R
WOD:
10:00 AMRAP
1-2-3-4-5 etc
Front Squat
2-4-6-8-10 etc
Front Rack Lunges
Saturday:
WOD:
2 Rounds
800m Run
20 Hang Power Snatches (75/55)
40 No Push Up Burpees
1600m Bike
Sunday:
MOVE Class, active rest, full rest day (yes, you should take rest days)
Monday:
Strength:
15:00 EMOM
Power Clean + Push Jerk + Split Jerk
WOD:
10:00 AMRAP
Max Alternating Arm Devil’s Presses
Tuesday:
Strength:
Every 3:00 x 5
5 Overhead Squats
WOD:
15 Rounds
5 10′ Shuttle Runs
5 Hang Power Clean R
5 Lunges R Arm
5 Hang Power Clean L
5 Lunges L Arm
Wednesday:
Accessory:
12:00 Alternating EMOM
5 Row Pike Ups & 5 Plank Slides
15 DB RDLs
WOD:
2 Rounds
TABATA :20/:10 x 8 Rounds
Row
1:00 Rest
TABATA :20/:10 x 8 Rounds
Double Under
3:00 Rest
Thursday:
Skill:
4 Rounds for Quality
10 Pistols
:30 Handstand/Pike Hold
WOD:
50 Lateral Step Ups
100 Russian Twists
50 Calorie Row/Bike
100 Russian Twists
50 Lateral Step Ups
Friday:
Strength:
10:00 EMOM
Snatch + Hang Snatch
WOD:
2 Rounds
9:00 AMRAP
400m Run
THEN
3-6-9-12-15 etc
Hang Power Snatch (95/65)
Back Squat
2:00 Rest
Saturday:
Strength:
10:00 EMOM
3 Power Cleans Touch n Go
&
3 Box Jumps
WOD:
20-18-16-14-12-10-8-6-4-2
Floor Press
Sumo Deadlift High Pull

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