Wednesday

CrossFit The Challenge – CrossFit

Warm-up

1min pvc dislocates

2min Bike, Row, Ski

1min scorpions

1min Runners Stretch + Rotation

1min Hollow position hold

5 Burpees

10 4-Stage Squats

15 Reverse Stepping Stationary Lunges each leg

Back Squats (10-8-6-6-6)

Back Squat

Set 1 – 10 reps @ 60%

Set 2 – 8 reps @ 65%

Set 3 – 6 reps @ 70%

Set 4 – 6 reps @ 75%

Set 5 – 6 reps @ 80%

Rest 2 minutes

Weightlifting

Four sets of:

Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1 Tempo

Rest 45 seconds after each leg

Weighted Pull-Ups x 4-6 reps @ 21X0 Tempo

Rest 90 seconds

Bench Press x 4-6 reps @ 21X0 Tempo

Tempo Fr.Rack Bulg. Split Squats, Pullups, Bench (4-6)

Four sets of:

Front-Racked Barbell Bulgarian Split Squats x 4-6 reps @ 30X1 Tempo

Rest 45 seconds after each leg

Weighted Pull-Ups x 4-6 reps @ 21X0 Tempo

Rest 90 seconds

Bench Press x 4-6 reps @ 21X0 Tempo
focus on tempo

Metcon

10min of easy-medium pace Bike/Row/Ski

Tuesday

CrossFit The Challenge – CrossFit

Metcon (3 Rounds for reps)

With a running clock:

0-10min warmup

10-30min:

Teams of 3

AMRAP 20:

9/6 Calories Row/Bike/Ski

6 Power Snatches 75/55lbs

3 Toes to Bar

*1 Athlete completes a full round before switching

*for L2 and L3, immediately following your turn of finishing your round, you have an AMRAP of Muscle Ups while the next person is working on his round. Then you rest when partner number three is working on his round.

*there are two scores,

1. reps for rounds as a team of three

2. reps of muscle ups completed for each person

L1: san, KB SDLHP instead of Power Snatch, Leg Lifts

L2: rx or san

L3: 15/10Cal Row/Bike/Ski, 12 Power Snatches 75/55lbs, 9 T2B

30-35min

5min rest

35-40min:

Team of 3 DBall Over AMRAP

150/100/80/50lbs or Stones

Monday

CrossFit The Challenge – CrossFit

Metcon (Time)

With a running clock:

0-10min warmup

2min bike, row, ski

20scorpions

20shoulder touches

20hollow rocks

10 4stage squats

10 inchworm pushups

10-27min: 17min cap

A.

For time:

30 Clean and Jerks (115/75#)

20 Chest to Bar Pull-ups

20 Front Squat (115/75#)

10 Chest to Bar Pull-ups

L1: San, lighter Bar, seated pull-ups,

L2: Rx or San

L3: 135/95lbs, Muscle Ups, Snatches anyhow instead of FS

27-30min:

3min rest

30-45min:

B. For points (1point for completing each min)

15EMOM (5rds of each)

1st: 15 KB Swings 53/35lbs

2nd: 20 Wallballs 20/14lbs

3rd: 25 Abmats

L1: San 10/15/20reps

L2:Rx or San

L3: 70/53lbs KBS

Friday

CrossFit The Challenge – CrossFit

Warm-up

2min Bike/Row/Ski

2min Couch stretch each leg

20 scorpion

2min calf, ankle stretch

20 banded pullaparts

2min banded front rack stretch 1min each arm

Metcon

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
Scaled: (Ages 16-54)

Men use 65 lb. and perform single-unders

Women use 45 lb. and perform single-unders

Masters 55+:

Men use 65 lb.

Women use 45 lb

Scaled Masters 55+:

Men use 45 lb. and perform single-unders

Women use 35 lb. and perform single-unders

Thursday

CrossFit The Challenge – CrossFit

Metcon (4 Rounds for time)

Warmup:

1min pvc dislocates

1min scorpions

1min handstand hold

1min pigeon stretch right

1min pigeon stretch left

1min banded pullaparts

SWOD:

A. For Height

10min to work up to a max height

Box Jump

(no running start, have a spotter behind you when you get close to max height. Use a 24″ box and stack 45lbs and 15lbs plates. DO NOT stack plates on a 30″ box.

WOD:

B. Each round for time

Every 6 minutes, for 18 minutes (3 sets):

-25/15 Bike/Row/Ski

-10/7 Chest to Bar Pullups

-Accumulate 1min of DBall Hug hold 100/80lbs

-12 Handstand Push-Ups to

L1: Hug a heavy plate or KB or DB in front of chest instead of DBall

L2: rx

L3: Ski Erg, 10/7 Muscle Ups, 12 SHSPU 4/2″ deficit, 150/100lbs DBall

Wednesday

CrossFit The Challenge – Personal Training

Metcon (2 Rounds for time)

For time:

50 Double Unders

10 Thrusters 95/65lbs

5 Muscle Ups

40 Double Unders

10 Thrusters 95/65lbs

4 Muscle Ups

30 Double Unders

10 Thrusters 95/65lbs

3 Muscle Ups

20 Double Unders

10 Thrusters 95/65lbs

2 Muscle Ups

10 Double Unders

10 Thrusters 75/55 dan 95lbs

1 Muscle Up

*score is time

*if you do not complete it within 17min then add 1sec for each rep not completed to 17:00

L1: san, burpee pullups, 15-12-9-6-3 Double unders, shelley 50-40-30-20-10 abmats with 14lbs

L2: Rx or san

L3: 100-80-60-40-20DU, 15 Thrusters 95/65lbs, 10-8-6-4-2 MUS

27-30min:

3min rest

30-45min:

B. For reps of C&J

15min EMOM:

10/7 Calories of Bike/Row/Ski

+ Max Clean and Jerks (anyhow)

7/4 Calories + light C&J Jer 75/55shell, Dan 95lbs

*your WOD is done if you do not complete your Calories in any minute (you cannot skip Calories)

Wednesday

CrossFit The Challenge – CrossFit

Metcon (2 Rounds for time)

WIth a running clock:

0-10min: warmup

2min couch stretch

30 banded pullaparts

10 Inchworm pushups

10 Scorpions

10 shoulder touches

10 4 stage squats

*then warm up shoulders, calfs and legs more and get ready for the WOD.

A.

10-27min: (17min cap)

For time:

50 Double Unders

10 Thrusters 95/65lbs

5 Muscle Ups

40 Double Unders

10 Thrusters 95/65lbs

4 Muscle Ups

30 Double Unders

10 Thrusters 95/65lbs

3 Muscle Ups

20 Double Unders

10 Thrusters 95/65lbs

2 Muscle Ups

10 Double Unders

10 Thrusters 95/65lbs

1 Muscle Up

*score is time

*if you do not complete it within 17min then add 1sec for each rep not completed to 17:00

L1: san, strict pullups, 15-12-9-6-3 Double unders or same reps singles

L2: Rx or san

L3: 100-80-60-40-20DU, 15 Thrusters 95/65lbs, 10-8-6-4-2 MUS

27-30min:

3min rest

30-45min:

B. For reps of C&J

15min EMOM:

10/7 Calories of Bike/Row/Ski

+ Max Clean and Jerks (anyhow) 115/75lbs

L1: 7/4 Calories + light C&J

L2: rx or san

L3: 10/7 Cal Bike + 135/95lbs C&J

*your WOD is done if you do not complete your Calories in any minute (you cannot skip Calories)

Tuesday

CrossFit The Challenge – CrossFit

Metcon (2 Rounds for time)

Warmup:

2min bike, row, ski

1min scorpions

1min pigeon stretch each leg

1min plank

30 banded pullaparts

SWOD:

A.

For heaviest load

20min cap:

Press:

5-5-5-5-5

*find your 5Rep Max (heaviest load for 5 reps)

*between Sets:

5 Toes To Bar

10 Banded Good Mornings

15 Double Unders

L1: san,

L2: rx or san

L3: strict toes to bar, Glute Ham Raises on GHD, triple unders

WOD:

B.

For time: (15min cap)

3 rounds for time of:

25 GHD sit-ups

25 foot handstand walk

12 Alternating Front Rack Lunges 115/75lbs

L1: 25 Abmats + Medball if able, 2 turns on 20″ Box for handstand walks, san on load for alternating front rack lunges

L2: rx or san

L3: 50foot HS Walk, 50-foot overhead walking lunge, 155 lb. instead of

Jerry Shelley

CrossFit The Challenge – Personal Training

Metcon (Time)

SWOD:

A. For load

Tempo Pause Back Squats: at 33×1 tempo, 8sets

15min:

2-2-2-2-2-2-2-2

WOD: 15min cap

B. For Time

45/35 Calorie Bike

45/15 Double Unders

5 DBall Overs 100/80lbs

30/20 Calorie Bike

30/10 Double Unders

3 DBall Overs 100/80lbs

15/10 Calorie Bike

15/5 Double Unders

1 DBall Overs 100/80lbs

L1: san, 15-10-5 Doubles or same reps singles

Monday

CrossFit The Challenge – CrossFit

Metcon (2 Rounds for time)

Warmup:

20Cal Bike

20 Scorpions

10 4-Stage Squats

1min Couch stretch right

1min couch stretch

left

SWOD:

A. For load

Tempo Pause Back Squats: at 33×1 tempo, 8sets

15min:

2-2-2-2-2-2-2-2

WOD: 15min cap

B. For Time

45/35 Calorie Bike

45 Double Unders

5 DBall Overs 100/80lbs

30/20 Calorie Bike

30 Double Unders

3 DBall Overs 100/80lbs

15/10 Calorie Bike

15 Double Unders

1 DBall Overs 100/80lbs

L1: san, 15-10-5 Doubles or same reps singles

L2: rx or san

L34: 150/100lbs DBall

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