Saturday WOD9

CrossFit The Challenge – CFTC Bootcamp

Metcon (Time)

Warmup:

1min pvc dislocates

1min squat sit

1min handstand hold

1min scorpions

1min pigeon stretch

Movement:

Standards Vid

Alternating DB Snatch

Burpee Box Jump Overs/Step Overs

WOD: CrossFit Open 17.1

For time, 20min cap:

10 Alternating DB Snatch

15 Burpee Box Jump Overs

20 Alt. DB SN

15 BBJO

30 Alt. DB SN

15 BBJO

40 Alt. DB SN

15 BBJO

50 Alt. DB SN

15 BBJO

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell and 24-in. box

Women use 35-lb. dumbbell and 20-in. box

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box

Girls use 20-lb. dumbbell and 20-in. box

Masters 55+:

Men use 35-lb. dumbbell and 24-in. box, step-ups OK

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled: (Ages 16-54)

Men use 35-lb. dumbbell and 20-in. box, step-ups OK

Women use 20-lb. dumbbell and 20-in. box, step-ups OK

Scaled Teenagers 14-15:

Boys use 20-lb. dumbbell and 24-in. box, step-ups OK

Girls use 10-lb. dumbbell and 20-in. box, step-ups OK

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, step-ups OK

Women use 10-lb. dumbbell and 20-in. box, step-ups OK

Saturday

CrossFit The Challenge – CrossFit

Metcon (8 Rounds for time)

With a running clock:

0-10min: Warmup

2rds

1min couch stretch right

1min couch stretch left

1min scorpions

1min runners stretch + rotation

10-31min:

7 Rounds: Every 3min:

400m Run/Row or

800m Bike

+ 12 Toes to Bar

L1: san, 300m Run/Row or 600m Bike

L2: rx or san

L3: 1000m Bike

31-35min:

4min rest

35-40min:

5min AMRAP Ladder

2-4-6-8-10-12-14….

Handstand Pushups

10 Double Unders between sets

L1: san, barbell strict press, singles or doubles

L2: rx or san

L3: SHSPU, 20 Dubz

*rds 1-7 is time, (1sec added to 3min for each rep not completed)

*rd 8 is reps of HSPU only, double unders do not count

Friday

CrossFit The Challenge – CrossFit

Metcon (Time)

Warmup:

2rds

2min easy bike

1min scorpions

1min pullaparts

CF Open WOD 17.1

“Open 17.1”

For time:

10 Dumbbell Snatches (50/35#)

15 Burpee Box Jump-Overs (24/20″)

20 Dumbbell Snatches

15 Burpee Box Jump-Overs

30 Dumbbell Snatches

15 Burpee Box Jump-Overs

40 Dumbbell Snatches

15 Burpee Box Jump-Overs

50 Dumbbell Snatches

15 Burpee Box Jump-Overs

Time Cap: 20 Minutes

*tie breaker times are after each 15 Burpee Box Jump Overs.

*understand the burpee box jump overs standard!

*DB snatches are alternating.
For those signed up for the open read thoroughly this description of 17.1

Thursday

CrossFit The Challenge – CrossFit

Metcon (AMRAP – Reps)

With a running clock:

0-10min: warmup

1min Scorpions

1min squat sit

1min runners stretch + rotation

1min face pulls

10-30min:

EMOMx 20:

Minute 1: 7 Double DB/KB Farmer Hold Alternating Lunges 50/35lbs + 7 Box Jumps (24/20″, without DB/KB’s)

Minute 2: 15/12 Calorie Bike

Minute 3: 7 Wallballs (20/14#) + 7 Pull-ups

Minute 4: 15/12 Calorie Row

L1: san, go lighter on DB/KB’s, step ups ok

L2: rx or san

L3: 8’s on Min1, 10s on Min3

*score is the minutes you are able to finish, only completed minutes count.

30-45min:

Mobility

-Couch Stretch 2-5min

-Pigeon stretch 2-5min

-straddle hold 2-5min

50 Face pulls

Wednesday WOD8

CrossFit The Challenge – CFTC Bootcamp

Metcon (2 Rounds for reps)

Warmup:

1min pvc dislocates

1min squat sit

1min scorpions

1min runners stretch + rotation

Movement:

-Goblet Squat

-Jump Rope Skips (single, double unders)

-Jumping Pullups (bar or rings set half way up the forearm, fully extended in the bottom, chin over bar or rings to clavicle on top)

-Prowler Pushes

-Plank

WOD:

A.

Teams of 3:

5min AMRAP Ladder

15 SIngle Under Jumps or 5 Double Unders

10 Jumping Pullups

3-6-9-12-15-18-21-24-27-30… Goblet Squats with KB

*Partner #1 does 15Jumprope Skips+ 10 Jumping Pullups and then moves up the ladder starting with 3 Goblet Squats.

then

Partner #2 does 15+10 and then 6 Goblet Squats…

then

Partner #3 does 15+10 and then 9 Goblet Squats…

2min rest

B.

Teams of 3:

5min AMRAP

1 Lane of Prowler Push (outside 90/45lbs on prowler (25meters)

Cashout:

accumulate:

2min in Plank

2min hanging on pullup bar

2min couch stretch each leg

Wednesday

CrossFit The Challenge – CrossFit

Metcon (5 Rounds for reps)

With a running clock:

0-10min: warmup

1min buttwalks

2min banded front rack stretch 1min each arm

20 banded pullaparts

20 scorpions

20 airsquats

20 shoulder touches

20 hollow rocks

10-30min:

A.

Tabata Barbell

Tabata deadlift, 185/125lbs

1min rest

Tabata hang power clean, 135/95lbs

1min rest

Tabata front squat, 85/55lbs

1min rest

Tabata push press, 65/45lbs

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Rest one minute between exercises.

Post total reps from all 32 intervals to comments.

L1: scale as needed, heaviest to lightest, use DBs or sandbag if needed.

L2: rx or san

L3: rx

30-35min:

5min rest

35-42min:

B.

7min AMRAP Ladder

2-4-6-8-10-12-14-16….

Toes to Bar

10 Double unders between sets of T2B

L1: 20 singles or 5 doubles, leg lifts or abmat situps

L2: rx or san

L3: 2 Double Unders

*score is total reps you completed of the ladder

Tuesday

CrossFit The Challenge – CrossFit

Metcon (3 Rounds for reps)

With a running clock:

0-10min: warmup

1min pvc dislocates

1min pigeon stretch

1min scorpions

6 Samson Stretch Lunges

12 Cal Row/Bike/Ski

24 banded pullaparts

then warm up shoulders more if necessary.

10-20min:

A.

10EMOM:

Odd: 12/8 Cal Row/Bike/Ski

Even: 6 Strict Pullups (weighted if able) + 6 Handstand Pushups

L1: san, work up to 45sec on the Row/Bike/Ski, strict movements for the pullup and HSPU

L2: rx or san

L3: 15/10 Cal Bike; 6 Muscle Ups + 6 Strict HSPU (add deficit if able)

20-30min:

B.

10EMOM:

Odd: 12 Alternating DB Snatch 50/35lbs

Even: 18 GHD situps

L1: san, light DBs, abmat situps

L2: rx or san

L3: 70/50lbs

30-40min:

C.

10EMOM:

Odd: 18 Pushups

even: 24 Double Unders

L1: san, knee pushups, 6 doubles or jump for 45sec max

L2: rx or san

L3: Triple unders or try as many as possible for the minute
score is reps: how many minutes you completed at these reps and loads for rx. L1 and L2: set your numbers in such as:

A: 10/5’s or 8/4’s or 6/3’s

B. 10/15 or 8/12 or 6/9

C. 16/21 or 14/18 or 12/15

Monday WOD7

CrossFit The Challenge – CFTC Bootcamp

Metcon (2 Rounds for reps)

Warmup:

1min pvc dislocates

1min squat sit

1min banded pullaparts

1min Runners stretch + Rotation

1min banded facepulls

Movement:

-Seated Pullups (or banded strict pullups)

-Ball Slams (all the way up, elbows locked out, back tight on the way up)

-Bulgarian split squats (1foot on 3x45lbs plates, DB’s/KB’s touching the ground in bottom)

WOD:

A.

10min IGOUGO Partner AMRAP:

10 Seated Pullups on rings/bar (or banded strict pullups)

15 Ball Slams (you pick the load)

20 Bulgarian Split Squats 1foot on 3x45lbs plates (loaded with 2 DB’s/KB’s, 10reps each leg)

*switch partners each movement

5min rest:

B.

10min IGOUGO Partner AMRAP”

10 Calories Row/Bike/Ski

*switch each 10cals

Cashout:

2min couch stretch each leg

2min pigeon stretch each leg

2min banded front rack stretch (1min each arm)

Monday

CrossFit The Challenge – CrossFit

Metcon (3 Rounds for reps)

With a running clock:

0-10min: warmup

30Banded pullaparts

20 scorpions

10 pushups

6 inch worm + Runners stretch + Rotation

then warm up to your push press load

10-19min:

A.

9min AMRAP:

15 Burpee Box Jump Overs 24/20″

12 Push Press 115/75lbs

9 T2B

19-24min:

5min rest

24-33min:

B.

9min AMRAP:

15 Burpee Box Jump Overs 24/20″

12 Push Press 115/75lbs

9 T2B

33-35min:

2min rest

35-45min:

C.

10Rounds for max total reps:

30sec max Pistols

30sec rest

L1: either pistols to a box or airsquats.

L2: rx or san

L3: rx

Saturday WOD6

CrossFit The Challenge – CFTC Bootcamp

Metcon (4 Rounds for time)

Warmup:

1min PVC dislocates

1min squat sit

1min scorpions

1min Runners Stretch + Rotation

1min Hang on Pullup Bar

Movement:

-Quadruped KB slides

-Russian Twist

-Handstand Rotations (feet on a 45lbs plate)

-Farmer Carries

WOD:

4 Rounds each for time: Every 5min start a new Round.

10 Calories Row/Bike/Ski (you pick)

15 Quadruped KB slides (you pick the load)

20 Russian Twist (same KB)

5 Handstand Rotations (Feet on 45lbs plate)

*goal is to finish each round in under 4min

Cashout:

800m Farmer Carries with a partner 2 KB’s or DB’s (you pick the load)

*the weight CANNOT touch the ground ever (you have to hand it to your partner)

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