A. DB Lunge 8-10 reps/leg x 4 sets; rest 120s
B. 9 heavy kb swings, russian + 5 broad jumps, as far as possible, one right after another x 5 sets; rest 120s
C. 9 heavy kb swings, russian + 3 burpee broad jumps, as far as possible, one right after another x 5 sets; rest 120s
Advanced (6am only)
A1. Front Squat 4-6 reps; rest 10s
A2. Back Squat AMRAP; rest 180s
4 sets
+
AirDyne 6 sets:
10s build to 100%
20s @ 100%
3:30 rest
for 7:00, practice:
Skin the Cat
+
for 7:00, practice:
Cast Wall walk/Handstand Walk (60s)
+
for 7:00, perform:
Turkish get-up reps
+
3 sets each:
Hollow Rock, accumulate 60s
L-sit, accumulate 30s
A1. Bench Press 1-1-1 @ 40X1; rest 120s
A2. Good Morning 3-5 reps x 3 sets; rest 120s
+
“Spy-boat vs. Spy-barf”
While your partner rows 500m
perform AMRAP:
5 DB power clean (35+/20+)
7 burpees
9 squats
rest 3:00 for transition
Each partner rows 2 times.
Advanced (6am only)
“Ryan”
5 rounds for time:
7 Muscle-ups
21 burpees
5-4-3-2-1 Turkish Get-up (heavier per set)
+
20 Tire Flips
+
One leg clean & throw Sandbag 50ft per leg
+
1 lap Farmer Walk
+
Monkey bars nice’n'easy
Bear walk to end of mats
Squat Jump back
4 laps
+
Spiderman Plank 2:00
3 sets:
Press 1RM
60s Row @ 90%
rest 3:00
+
3 sets:
Pronated Pull-up 1RM
60s burpees @ 90%
rest 3:00
+
21-15-9 for time;
Push press
Pull-up
Advanced (6AM only)
3 sets:
3 Power Clean
5 Jerks (tough)
7 ring dips
9 toes to bar
11 burpees
rest 3:00
+
3 sets:
Pronated Pull-up 1RM
AMRAP(-1) Chin-ups
rest 3:00
A. DB or Back Split Squat 4-6 reps @ 31X1 x 3 sets; rest 90s b/t legs
B. DB or Back Step-ups 6-8/leg @ 21X1 x 2 sets; rest 60s b/t legs
+
Row 1000m for time
+
Tabata Unanchored Sit-ups
for 7:00, practice:
Skin the Cat
+
for 7:00, practice:
Cast Wall walk/Handstand Walk (60s)
+
for 7:00, perform:
Turkish get-up reps
+
3 sets each:
Hollow Rock, accumulate 60s
L-sit, accumulate 30s
A1. Bench Press 3-3-3-3 @ 40X1; rest 120s
A2. Good Morning 3-5 reps x 4 sets; rest 120s
+
“Spy-boat vs. Spy-bell”
AMRAP Russian KB Swings 55/35 while your partner rows 500m
rest 1:00 for transition
Each partner rows 3 times.
Advanced Class (6AM only):
A1. Ring Dip 2-3 reps or Muscle-up (you choose reps) x 6 sets; rest 120s
A2. Power Clean 3-3-3-1-1-1; rest 120s
B. 10-1 Unbroken Ring Push-ups for time
Part A:
4 sets @ 100%:
Row 20s @ 100% for avg wattage
5 ground to overhead – heavy
rest 5:00
Part B:
4 sets @ 100%:
5 ground to overhead – heavy
Row 20s @ 100% for avg wattage
rest 5:00
For ground to overhead, switch tool and method b/t parts A & B
Some ideas: snatch heavy barbell, Clean & Jerk 2 dumbells, kb clean & jerk 5/hand, db snatch 5/hand., clean & throw sandbag, Sandbag snatch/throw.
A1. Press 3-3-3-3; rest 120s
A2. Pronated chin-up 3-3-3-3; rest 120s
B1. Max handstand hold; rest 60s
B2. 1.25 Ring Rows 8-10 reps; rest 60s
3 sets
C. DB External rotations 6-8 reps x 3 sets @ 30X1; rest 60s b/t arms
Advanced Class (6AM only):
AMRAP 30 Minutes:
6 Unbroken Handstand Push-ups
12 Unbroken Chest to bar Chin-ups
24 Unbroken Double Unders
Congratulations to all our athletes who represented CFW at the CrossFit Games Western Canada Regionals. We are proud of you. Welcome back!
