Wednesday

CrossFit The Challenge – CrossFit

Metcon (4 Rounds for time)

With a running clock:

0-10min:

20 banded pullaparts

20 4 Stage Squat Therapy (Start standing: reach to touch toes, Squat down holding onto toes, lift up arms with elbows locked out, Squat up—- repeat)

20 Russian Swings (squeeze glutes!)

20 hollow rocks

20 shoulder touches

then warm up bench press, partner up

10-20min:

A.

10EMOM:

8 Bench Press 135/95lbs

+

8 Russian Swings 70/53lbs

*both movements in same minute

L1: san, Bench load should be scaled to be done unbroken, russian swings lighter load

L2: rx or san

L3: 12 reps each

20-25min:

5min rest

25-done:

B.

25 Double Unders Cash In, then:

15-12-9

GHD Situps

Shoulder to Overhead 115/75lbs

2min rest:

C.

25 Double Unders Cash In, then:

15-12-9

GHD Situps

Pullups

D.

25 Double Unders Cash In, then:

15-12-9

GHD Situps

Handstand Pushups

L1: san, load should be scaled to be done UB on S2OH, abmats NOT GHDs, seated pullups, pushups NOT Handstand Pushups

L2: rx or san (careful thats 108 GHD situps)

L3: 100 Dubz cash in each time, 21-15-9 reps 135/95lbs on load S2OH, strict HSPU, instead of pullups do 7-5-3 Muscle Ups
Score A.= load and reps of bench and RKBS

Score B.= time

Score C.= time

Score D.= time

Tuesday

CrossFit The Challenge – CrossFit

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Metcon (2 Rounds for time)

With a running clock:

0-10min: warmup

1min couch stretch each leg

1lane knee lifts (hip)

1lane butt reaches (quad)

1lane floor reaches (hammies)

1lane duck walks

4lanes buttwalks (forward, backward, side, side)

then warm up to 70% Front squat

10-25min:

A.

Every 3min for 5sets:

8 Front Squats at 70+%

Set 1 at 10min:8 Front Squats

Set 2 at 13min: 8 Front Squats

Set 3 at 16min: 8 Front Squats

Set 4 at 19min: 8 Front Squats

Set 5 at 22min: 8 Front Squats

25-30min

5min rest

30-45min: 15min cap

B.

3rds for time:

30 Power Cleans 95/65lbs

30 Wallballs 20/14#

30 Double Unders

L1: San, light bar or sandbag power cleans, wbs 9/8feet

L2: Rx or San

L3: 135/95lbs
Score A. Load of FS

Score B. Time for wod

Monday

CrossFit The Challenge – CrossFit

Metcon (Time)

With a running clock:

0-5min:

30 Banded Pullaparts

15 Airsquats

15 Pushups

10 Muscle Snatches

10 Overhead squats

5 Snatches

then warm up to your starting load.

5-15min

Snatch: 7min EMOM

Set 1: 1 rep at 60%

Set 2: 1 rep at 70%

Set 3: 1 rep at 75%

Set 4: 1 rep at 80%

Set 5: 1 rep at 85%

Set 6: 1 rep at 90%

Set 7: 1 rep at 80%

15-20min:

5min rest

20-50min: (30min cap)

Hero WOD “The Seven”

7 Rounds:

7 Handstand Push-ups

7 Thrusters (135/95#)

7 Toes to Bar

7 Deadlifts 7 (245/175#)

7 Burpees

7 Kettlebell swings (70/53lbs)

7 Pull-ups

L1: San, Hands release pushups, sandbag thrusters, leg lifts, light deadlifts, light KBS, seated pullups or ring rows

L2: Thrusters, DL, KBS are heavy so SAN or rx

L3: rx
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

Saturday

CrossFit The Challenge – CrossFit

Metcon (Time)

With a running clock:

0-10min

300m row

30 scorpions

30 hollow rocks

30 shoulder touches

3lanes buttwalks

10-35min

100 Clean and Jerks

*5 Burpees EMOM

L1: sandbag or light bar,3-5burpees

L2:95/65lbs with 5burpees or 115/75 with 4 burpees

L3: 135/95lbs, 5 Burpees

Friday

CrossFit The Challenge – CrossFit

Metcon (AMRAP – Rounds and Reps)

WIth a running clock:

0-10min:

EMOM:

1st: 15-30 Russian Swings

2nd: 35-45sec Handstand Hold

3rd: 3-5 Tempo Pistol Squat (5sec descent, you can assist yourself back up to start the next rep)

4th: 35-45sec Hollow rocks

10-22min:

12Min AMRAP:

20 GHD sit-ups

10 left-arm overhead walking lunges

10 right-arm overhead walking lunges

L1: san, DB, KB, Plate, Abmat Situps, Front Rack is ok

L2: 55/35lbs or SAN, cap yourself at 4 rounds if you use 20 GHDs or scale to 10 reps on GHD with no cap.

L3: 70/53lbs KB, DB

22-25min:

3min rest

25-35min:

5rounds for quality:

Odd min:

Bamboo/PVC Overhead Squat Stability (you pick the load, use a bamboo bar, PVC for lighter loads is fine, use small bands with plates or KBs hanging off of each side and hold in the bottom of the squat)

Even min:

rest

35-done:

3min Couch stretch each leg

3min straddle stretch against the wall

3min Chinese Plank (facing upwards between 2 benches/boxes, pretty much an upside down plank) accumulate 3min, use loads on hip as able

Thursday

CrossFit The Challenge – CrossFit

Metcon (5 Rounds for time)

With a running clock:

0-10min:

4rds of 90sec to complete as many reps as possible, 30sec rest between rounds

10/7 Calories Row

10 steps walking lunges

5 Burpees

5 Grasshoppers each side

10 Hollow Rocks

10 Shoulder touches

10-15min:

Warm up deadlifts to your WOD load, stretch calfs…

15-30min:

Every 3min for 5rounds

15/12 Cal Row

12 Box Jumps 24/20″

9 Deadlifts 225/155lbs

6 Burpees

3 Strict Pullups

L1: work up to 2:30 at the longest each set, ring rows or seated pullups, light on deadlifts or sandbag,

L2: rx or san

L3:30/24″ box jumps 275/205lbs DL, 3 Muscle Ups,

30-45min:

ROM WOD:

accumulate 3min of:

Couch stretch (quads) each leg

Pigeon Stretch (glutes) each leg

Straddle (laying down, butt touching the wall, legs straight, let them fall to the sides)

Wednesday

CrossFit The Challenge – CrossFit

Metcon (2 Rounds for time)

With a running clock:

0-10min: warmup

1min couch stretch each leg

1lane knee lifts (hip)

1lane butt reaches (quad)

1lane floor reaches (hammies)

1lane duck walks

4lanes buttwalks (forward, backward, side, side)

then warm up to 65% 1RM back squat

10-25min:

A.

Every 3min for 5sets:

10 Back Squats at 65+%

Set 1 at 10min:10Back Squats

Set 2 at 13min:10Back Squats

Set 3 at 16min:10Back Squats

Set 4 at 19min:10Back Squats

Set 5 at 22min:10Back Squats

25-30min:

5min rest

30-40: 10min cap:

B. For time:

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

Toes to Bar

*10 Pushups after each set

L1: leg lifts, knee pushups

L2: Rx

L3; Toes to bar has to be unbroken, strict handstand pushups, does not have to be unbroken.
Score= A. load

Score=B. time

Tuesday

CrossFit The Challenge – CrossFit

Warm-up

Slam Warmup (No Measure)

1min PVC dislocates

2min squat sit hold

40 banded pullaparts

10min to finish

2rounds:

5 Inchworms

10 shoulder touches

15 kneeling medball slams over left knee

15 kneeling medball slams over right knee

10 scorpions each side

5 wallball shots

Pull-ups (15-12-9-6-3)

For Time:

L1: Seated Strict Pullups(crossed legs)

L2: Seated strict pullups (crossed legs) or rx

L3: C2B pullups

WOD

Ghost (3 Rounds for reps)

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Monday

CrossFit The Challenge – CrossFit

Metcon (AMRAP – Rounds and Reps)

With a running clock:

0-10min warmup

6emom

1st: jumprope (singles or doubles)

2nd: as many of these: 2 Pushup + 2 Grasshoppers + 2 Scorpions + 2 Airsquats + 2 stationary Lunges

3rd 30-45sec Handstand Hold

10-25min:

AMRAP 15:

30 Wallballs (20/14#)

20 Power Snatch (75/55#)

5 Muscle-ups

L1: san, jumping bar muscle ups, DB snatches NOT alternating

L2: rx or san

L3: rx

25-30min:

5min rest

30-done:

2-4sets for qualtiy:

A.

100foot Belly Side up KB SIngle arm overhead walk Right Arm

100foot Belly Side up KB Single arm overhead walk Left Arm

*you pick the load

B.

Accumulate 60seconds in L-Sit (use Boxes, Benches, even hang on pullup bar)

C.

12 Single Leg Romanian Deadlifts each leg

*load with KB/DB if able

D.

5 Dragon Flags for quality

*laying on floor, hold onto rig beam and lift up legs to beam

Saturday

CrossFit The Challenge – CrossFit

Metcon (2 Rounds for reps)

With a running clock:

0-10min:

20 scorpions

20 hollow rocks

20 airsquats

20 shoulder touches

mobility

10-25min:

15EMOM

1st: 15 Box Jumps

2nd: 10 Burpees

3rd: 15 KB Swings 53/35lbs

L1: work up to 45sec

L2: Rx or closer to L#:

L3: 20 BJ, 15 Burpees, 20 KBS 70/53lbs

25-30min:

5min rest

30-38min

8EMOM:

Odd: 50 Foot Unbroken Overhead Single Arm KB/DB Lunges

Even: 1-3 Muscle Ups

38-40min:

2min rest

40-45min:

5min Ladder:

10-20-30-40-50…

Double Unders

5-10-15-20-25…

Handstand Pushups

L1: san

L2: rx

L3: strict hspu

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