Thursday


CrossFit The Challenge – CrossFit

Metcon (2 Rounds for time)

With a running clock:

A.

0-16min EMOM

Odd: 5 Power Cleans + 5 Jerks 135/95lbs

Even: 10 Box Jumps 30/24″

L1: san

L2: ex san

L3: 6reps and 12

16-20min

4min rest

20-done

FOR time:

21-15-9

Burpees

Deadlifts 135/95#

Wednesday


CrossFit The Challenge – CrossFit

Metcon (4 Rounds for reps)

With a running clock:

0-12min EMOM

Odd:

Front Squat:

3 reps at 78%

1 rep at 83%

3 reps at 78%

1 rep at 85%

3 reps at 78%

1 rep at 87%

Even:

2-5 Muscle Ups

10-35min

A. 10-15min

5min window:

60/40cal Row + 1rd of Cindy (5Pullups,10pushups, 15airsquats)

Then AMRAP:

Power Cleans 115/75#

15-20min:

5min rest

B. 20-25min:

5min window

40/25cal Row + 2 RDS of Cindy

Then AMRAP:

Power Cleans 155/105lbs

25-30min:

5min restrest

C. 30-35min

5min window

20/15cal Row + 3 RDS of Cindy

Then AMRAP:

Power Cleans 185/125lbs

Metcon (4 Rounds for reps)

With a running clock:

0-12min EMOM

Odd:

Front Squat:

3 reps at 78%

1 rep at 83%

3 reps at 78%

1 rep at 85%

3 reps at 78%

1 rep at 87%

Even:

2-5 Muscle Ups

10-35min

A. 10-15min

5min window:

60/40cal Row + 1rd of Cindy (5Pullups,10pushups, 15airsquats)

Then AMRAP:

Power Cleans 115/75#

15-20min:

5min rest

B. 20-25min:

5min window

40/25cal Row + 2 RDS of Cindy

Then AMRAP:

Power Cleans 155/105lbs

25-30min:

5min restrest

C. 30-35min

5min window

20/15cal Row + 3 RDS of Cindy

Then AMRAP:

Power Cleans 185/125lbs

Warm-up (No Measure)

500m row

20scorpions

20airsquats

20situps

Tuesday

CrossFit The Challenge – CrossFit

Warm-up (No Measure)

3rds

150/100m row

30 banded pullaparts

15 scorpions

Metcon (3 Rounds for reps)

With a running clock:

A.

0-15min

15min time cap:

5rds for time:

15 Pullups

30 Airsquats holding a 20/14lbs Wallball in front of the chest

L1: jumping Pullups or ring rows, airsquats,

L2: Rx or San

L3: 15c2b, 30 alternating pistols

B.

15-25min

10min amrap:

50 Double Unders

30 Walking Lunges

L1: singles or San doubles

L2: Rx or San

L3: 100 double unders + 30 Walking lunges

C.

25-30mim

5min amrap ladder:

1-2-3-4-5-…

Burpee muscle up

*5 Toes to Bar between each set of burpee muscle ups.

L1; San jumping bar muscle ups, abmats or leg lifts.

L2: Rx or San

L3: 10Toes to bar between sets
A. For time

B. For reps

C. For reps of burpee muscle ups

Monday

CrossFit The Challenge – CrossFit

Warm-up (No Measure)

1min PVC dislocates

30 cal row

30banded pullaparts

20 squat clean thrusters empty bar

20 banded pullaparts

10 scorpions each side

10 banded pullaparts

Metcon (3 Rounds for reps)

With a running clock:

0-12min: EMOM

Odd:

Back Squat

5 reps at 78%

1 rep at 83%

5 reps at 78%

1 rep at 86%

5 reps at 78%

1 rep at 89%

L1: if 1RM is unknow, do 5 reps each time on the squats, and 5-10 ring rows + 5-10pushups on the other minute

Even:

5-10 Strict Pullups +

5-10 Strict Handstand Pushups

12-15min:

rest

15-20min: 5min AMRAP

21-15-9

KBSwings 53/35lbs

GHD Sit-ups

L1:San, abmats

L2: Rx

L3: 70/53# KBS

*its an amrap, not just for time, 1rd=90reps

20-25min

5min to find a heavy Clean&Jerk

*have to start with an empty bar

Saturday

CrossFit The Challenge – CrossFit

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Friday


CrossFit The Challenge – CrossFit

Metcon (2 Rounds for reps)

With a running clock:

0-20min

20EMOM:

Odd: 12 Front Rack Lunges Double KB 2×35/1x53lbs

Even: 12/8 Cal Row

L1: san,

L2: rx or san

L3: 16 Fr. R. Lunges at 2×53/35lbs/ 15/10cal row

20-30min

Find your 5 RM

Bear Complex (anyhow)

1 Power Clean + 1 Front Squat + 1 S2OH + 1 Back Squat + 1 Back to Overhead

Warm-up (No Measure)

30Cal row

30 Banded pullaparts

20 scorpions each side

20 banded pullaparts

10 inch worms

10 banded pullaparts

Thursday


CrossFit The Challenge – CrossFit

Warm-up (No Measure)

1min pvc dislocates

6min EMOM with 1Kettlebell, alternate arms each minute:

5 Goblet Squats

5 KB Snatches 1Arm

5 KB Cleans 1Arm

5 KB Swings 1Arm

5 KB Shoulder to Overhead

5 KB Front Squats

Metcon (3 Rounds for reps)

With a running clock:

0-10min: EMOM

Odd: 5 Power Cleans+5Jerks 115/75lbs

Even: 10 Box Jumps 30/24″

10-20min: EMOM

Odd: 10 Deadlift 115/75lbs

Even: 5 Clean + Jerks 115/75lbs

L1: san

L2: rx or san

L3: 6 PC+ 6 Jerks 165/105, 12 Box jumps 30″

12 DL 225/155lbs, 6 Clean and Jerks 185/125lbs

20-25min:

5min AMRAP Ladder:

1-2-3-4-5-6…

Muscle Ups

*10 GHD situps between each set

L1: abmats, jumping bar mus or burpee jumping pullup

L2: san

L3: rx

Wednesday


CrossFit The Challenge – CrossFit

Warm-up (No Measure)

30 Shoulder touches

30 banded pullaparts

20 Med ball cleans

20 banded pullaparts

10 strict Pullups/ Ring Rows

10 banded pullaparts

Metcon (2 Rounds for reps)

With a running clock:

A.

20EMOM: (or until you fall off the minute)

2 Snatches (anyhow) 115/75

8 Wallballs 20/14#

L1: Alternating KB Snatches 2 total reps

L2: Rx or San

L3: 175/115, 10 Wallballs

5min rest

B.

10EMOM:

1 Round of Cindy (5 Pullups, 10 Pushups, 15 Airsquats

+Max Double Unders

*score is your double unders

L1: 5ring rows, 7pushups, 9airsquats + jump rope

L2: Rx or San

L3: Rx with c2b

Tuesday

CrossFit The Challenge – CrossFit

Warm-up (No Measure)

2rounds:

150m row

20 scorpions

20 hollow rocks

20 walking lunges

Metcon (Time)

For time:

21-18-15-12-9-6-3

Calories Row/Bike

Deadlift 115/75lbs

Hang Power Clean 115/75lbs

Shoulder to Overhead 115/75lbs

L1: san, sandbag or light bar

L2: rx or san

L3: Airdyne 30/27/24/21/18/15/12 Cal, and 21-18-15-12-9-6-3 on the barbell

Metcon (4 Rounds for reps)

In order for max reps:

2min AMRAP: GHD Situps

2min AMRAP: Wallballs 20/14lbs

2min AMRAP: Chest to Bar Pullups

2min AMRAP: Double Unders

L1: abmats, airsquats with ball, jumping pullups, jumprope singles

L2: rx

L3: Muscle ups Bar or Rings,

Monday


CrossFit The Challenge – CrossFit

Warm-up (No Measure)

4-3-2-1

Sets of:

1 Squat Clean

1 Front Squat

1 Jerk

*Every 30seconds, rest 30seconds after each set. Done 6:30min

* Go up in weight

Metcon (3 Rounds for time)

With a running clock:

A.

10EMOM

Odd: 1-2 Push Press *AHAP

Even: 2 Squat Cleans + 1 Jerk *AHAP

10-13rest

13:00-30:00 (17min cap)

B.

Five rounds for time of:

8 Burpee Box Jump Overs (24″/20″)

12 Wall Ball Shots (20/14lbs)

16 Double Unders + 4 Toes-to-Bar

L1: San, singles, leg raises

L2: Rx or san

L3: 10BBJO, 15WBs 30/20#, 20DU+8T2B

C.

30:00-35min

AMRAP Ladder:

1-2-3-4-5…

Muscle Ups

*10 Airsquats between each set of Muscle Ups

L1: jumping bar muscle or san

L2: Rx or bar muscle up or san

L3: Rx

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