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CrossFit Wednesday

CrossFit Fortius East – CROSSFIT

WOD Brief and Group Warm Up

WOD BRIEF + GROUP WARMUP (0:00 – 10:00)

30 Seconds

Forward and Back Hops to Plate

Down Dog

In and Out Hops to Plate

Up Dog

Plate Ground to Overhead

Push-up Plank Hold

Plate Floor Presses

Hollow Hold

Hands on Plate Mountain Climbers

Arch Hold

*Warmup Completed With a 15/10# Plate

MOBILITY (10:00 – 12:00)

Chest Stretch on Post: 45 Seconds Each Side

Place hand below chest height on a post of a rig or wall. Rotate chest and body away from the hand to feel a stretch in the pec.

Dead Hang From Bar: 30 Seconds

Passively hang from a pull-up bar for 30 seconds. Take long, deep breaths and try to get as tall as possible.

Bench Press (Warm to 50% then 6 sets to heavy triple)

“Double Pits to Chesty” (AMRAP – Rounds and Reps)

AMRAP 12:

40 Double Unders

20 Push-ups

10 Toes to Bar

L1 Singles, Sit Ups

L2 Singles x 2, Knee Above Waist

L3 as Written

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CrossFit Tuesday

CrossFit Fortius East – CROSSFIT

WOD Brief and Group Warm Up

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

Buddy Relay

AMRAP 10:

10 Box Step-ups

10 Air Squats

100 Meters of “Rowling”

*Goal is to land exactly on 100 meters. Any number away from 100, above or below, is their score (97 or 103 = Score of 3). Complete jumping air squat as penalty before other partner can begin their round. Switch after completing full rounds.

Front Squat (Warm to 50% the 5×5 at 65% )

“Megaladon” Class (Time)

“Megalodon”

Teams of 2:

6 Rounds:

12 Box Jumps (30/24)

21 Dumbbell Front Squats (50’s/35’s)

500 Meter Row

*3 Rounds Each, Switching After Complete Rounds ”

L1 Step Ups 20″, Goblet Squats, 300m Row

L2 Step Ups 24/20″, Light DB, 400m Rows

L3 as Written

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CrossFit Monday

CrossFit Fortius East – CROSSFIT

WOD Brief and Group Warm Up

WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

30 Seconds

PVC Pass throughs

Hops Over PVC Pipe

PVC Overhead Squats

Top Half Burpees Over PVC

3 Narrow Pass Throughs + 3 Narrow Overhead Squats

Easy Burpees Over PVC

Light Dumbbell (Right Arm)

5 Deadlifts

5 Jump Shrugs

5 High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

Light Dumbbell (Left Arm)

5 Deadlifts

5 Jump Shrugs

5 High Pulls

5 Hang Muscle Snatches

5 Hang Power Snatches

TEACHING (12:00 – 20:00)

ABMAT SIT-UPS & BAR FACING BURPEES

BURPEE PULL-UP & BAR MUSCLE-UPS

DUMBBELL SNATCHES

Deadlift (EMOM 12)

EMOM increase load to heavy for the day

“Low Key” Class (AMRAP – Reps)

AMRAP 12min:

9 Burpee Pull-ups

18 Alternating Dumbbell Snatch (50/35)

27 AbMat Sit-ups

L1 5 Burpees, 5 Ring Rows, light DB,

L2 25/35

L3 as Written
Steady pace from one round that you can maintain later on in the workout

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

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Crossfit Saturday

CrossFit Fortius East – CROSSFIT

Warm-up

Alternating Stations With a Buddy

AMRAP 3:

Station 1: 100 Meter Easy Jog

Station 2: Active Samson + Air Squat at Top

AMRAP 3:

Station 1: 100 Meter Easy Jog

Station 2: 10 Mountain Climbers + 5 Air Squats

AMRAP 3:

Station 1: 100 Meter Easy Jog

Station 2: 3 Front Squats + 3 Strict Press

*Athlete at station 2 will continue to complete rounds until their partner returns, then switch

Mobility Session

Barbell Ankle Stretch: 1 Minute

Sitting in the bottom of a squat, place the barbell on top of both knees. Aim to keep the heels on the ground. The barbell will push the knees forward to stretch the ankles, opening the bottom position for our squat clean.

Barbell Forearm Smash: 45 Seconds Each Side

Roll the collar of the barbell up and down the underside of the forearm for 45 seconds on each side. This will open up tight wrists and allow athletes to more easily find the front rack position.

Movement Preparation

Squat clean + thruster

Cluster every 1:30 EMOM x 15 (Start around 50% and build to todays heavy )

Perform a squat clean directly into a thruster

“Mind Boggler” (AMRAP – Rounds and Reps)

AMRAP 20:

7 Squat Clean Thrusters (115/80)

200 Meter Run

L1: 45/35

L2: 75/55

L3: As written

L4: 135/95
Looking for athletes to complete between 7-10 rounds or a round every 2-3 minutes

Run Substitutions:

14 10-Meter Shuttle Runs

250 Meter Row

20/14 Calorie Schwinn Bike

14/10 Calorie Assault or Echo Bike

400 Meter Bike Erg

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CrossFit Friday

CrossFit Fortius East – CROSSFIT

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period