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CrossFit Tuesday

CrossFit Fortius East – CROSSFIT

Skill

Skill: (5 min)

TTB Progression

Back Squat (50/5 60/4 70/3 75/3 80/2 85/1 75/3 80/2 85/1)

Metcon (Time)

WOD: (25 min)

– 5 Rounds for Time –

400m Run

20 American KB Swings

10 Toes to Bar

Rest 90 seconds each round

[22 Minute Cap]
L1: 4 Rounds, 200M run, Light Russian, sit-ups

L2: 4 Rounds, 44/26 Russian, Knees above Waist

L3: 53/35

L4: 70/53

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CrossFit Monday

CrossFit Fortius East – CROSSFIT

Skill

Skill: (10 min)

Rope Climbing Technique

Deadlift (50/5 55/5 60/5×3)

Metcon (Time)

WOD: (25 min)

– 4 Rounds for Time –

15 Push ups

30 Tuck sit-ups

4/2 Rope Climbs

25/15 Cal Assault Bike

[22 Minute Cap]
L1: Asst Pushups, 2x Ring Rows

L2: 2x Asst Pullups

L3: As Written

L4: Legless Rope Climbs

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CrossFit Saturday

CrossFit Fortius East – CROSSFIT

Metcon (Time)

WOD: (30 min)

Partner Workout, Teams of 3

– For Time –

150 Wallballs

45 Hang Cleans

30 Synchronized burpees over bar

120 Wallballs

30 Front squats

20 Synchronized burpees over bar

90 Wallballs

15 Overhead Squats

10 Synchronized burpees over bar

Then

100 Calories Ski/Bike/Row

*1 partner working at a time, break up reps however

[33 Minute Cap]
L1: Light Wallball, Light barbell

L2: 14/10, 115/75, Light Wallball

L3: 20/14, 135/95

L4: 30/20, 155/105

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CrossFit Friday

CrossFit Fortius East – CROSSFIT

Skill

Skill: (10 min)

Cluster Technique

Muscle Up Transition & Kip Swings

Cluster (50/5 60/5 65/5 70/5 75/5)

“Clusters” i.e. Squat Clean Thrusters (From the Floor)

50/5 60/5 65/5 70/5 75/5

*L1 & L2 – Regular Thrusters (from Floor)

Metcon (Time)

WOD: (20 Min)

– For Time –

400m Run (or 25/20 Cal Bike)

15 Squat Snatch

400m Run

15/12 Ring Muscle-ups

400m Run

15 Squat Cleans

[15 Minute Cap]
L1: Light Barbell (power) , Ring Rows + Asst Push ups

L2: 85/55 Power, 15 Jumping Pull ups + 15 Asst Dips

L3: 115/75, 30/21 Ring Dips or Asst. MUs

L4: 135/95

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Endurance

CrossFit Fortius East – ENDURANCE

Endurance Sprint Repeats (3 Rounds for time)

WOD: (35 min)

3 rounds

500m Row

*1 minute rest

400m Bike

*1 minute rest

300m Ski Erg

*1 minute rest

200m Run

*Run should be an all out effort, rest as needed and repeat.

(Score each 200m Run)

L1: 200m each movement

L2: 300m each movement

L3-4: As writtten