Category Archives: Prep Work

Tuesday the 8th

PRE-CYCLE ASSESSMENT  (WEEK I OF II)
I.
3 Rounds (NFT)
8 Dumbbell Push Press
8 Dumbbell Box Step Ups
10 Calories on Bike
10 PVC Dislocates
 
II.
1RM Strict Press
 
III.
1RM Front Squat
 
IV.
3 Rounds
7 Front Squats 185/135#
200m Sprint
14 D-Ball over Shoulder 30/20#
Rest :90
Score is fastest and slowest time
 
V.
1600m Row
 
VI.
Death by Handstand Walk
Minute 1 – 5′
Minute 2 – 10′
Minute 3 – 15′
Etc.
 
VII.
3 Rounds (NFT)
30s HS Hold
10 Hurdlers
10 Shoulder Shrugs
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Filed under 3 Rounds, accessory work, crossfit, endurance, fitness, interval training, Pre-Cycle Test Day, Prep Work, skill practice, strength & conditioning, WOD

Friday the 26th

(16.1(1)

I.

Shoulder Prep Complex

II.
AMRAP (4) – Warm-up
Run 200m
6 Overhead walking lunges 65/53#
4 Bar facing burpees

III.  

16.1 (modified)
AMRAP (12)
25-ft. OH walking lunge (95/65#)
8 burpees
25-ft. OH walking lunge
8 chest-to-bar pull-ups

IV. 
Bike or Run for 10 minutes

V.

Mobility Work

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Sunday the 20th @ 1100

OLYMPUS DIGITAL CAMERA

I. 
a. 3 x 40s HS Hold
b. 3 x 100m Run
c. 3 x 10 Horizontal ring rows (feet on box)

II. 
Push Jerk 5×5 @75-80%

III. 
‘13.3’
AMRAP (12)
150 Wallballs 20/14#
90 Double-unders
30 Muscle-ups

IV. 
13-12-11-10-9-8-7-6-5-4-3-2-1
Calorie row
CTB pull-ups

V.  Choose ONE of the following:

Va. 
4 Rounds
Run 200m
15 GHD sit-ups
5 Power cleans 185/125#
Rest 60 seconds

Vb. 
4 Rounds
800m Bike
Rest 1:1

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Wednesday the 18th

61

I.
EMOM (12)
1 Split Jerk (build-up)
II.
AMRAP (20) Team
20 G2O (135/95#)
40 Burpees
20 Box Jump-Overs
40 Wall Ball Shots
20 Power Cleans
40 Pull-Ups
III.
(a) Close Grip Bench Press 3 x 3
(b) Neutral Grip Bench Press 3 x 3
(c) Wide Grip Bench Press 3 x 3

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Filed under amrap, crossfit, fitness, Olympic Weightlifting, Power Lifting, Prep Work, skill practice, strength & conditioning, WOD

Friday the 13th

771

I.
Deadlift
Set 1 – 4 reps @ 55%
Set 2 – 6 reps @ 65%
Set 3 – 6 reps @ 74%
II.
3 Rounds
3 Deadlift to Knees + 1 Finish @ 50%
III.
1.
Row 1800 Meters
Rest until the running clock reaches 10 minutes…
2.
EMOM (12)
3 Strict Pull-Ups
7 Dumbbell Thrusters (55/35 lb DBs)
When the running clock reaches 24:00…
3.
Run 1200m
20 Push-ups

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Filed under crossfit, EMOM, fitness, Power Lifting, Prep Work, WOD