Monday

CrossFit Workout of the Day (WOD):

Strength

Novice (N): Back Squat 3X5

Intermediate (I): Back Squat 75%X5, 80%X5, 85%X5+

Advanced (A): Max Effort (ME) Low Box Squat 5-5-5-5-5

Conditioning

For time:

800m Run

1000m Row

400m Run

500m Row

200m Run

300m Row

S&C (Strength-Biased Program):

Novice (N): Back Squat 3X5

Shoulder Press 3X5

Weighted Pull-ups 3X5

Intermediate (I): Back Squat 75%X5, 80%X5, 85%X5+

Deadlift 75%X5, 80%X5, 85%X5+

Advanced (A): Max Effort (ME) Low Box Squat 5-5-5-5-5

High Bar Goodmornings 10-10-10-10

Assistance Work Suggestion: 

3X60sec Weighted Walking Lunge Steps

3X60 sec Reverse Hypers

Olympic Weightlifting Program (OLY):

Full Clean & Jerk (Intensity) 1-1-1-1-1

Full Snatch (Volume) 12X1

Barbell Front Squat 3X3 or 3 Rep Max

Endurance Program:

Back Squat 3X3

CF WOD

See Program Explanations

Tuesday

CF WOD:

N: Shoulder Press 3X5

I: Shoulder Press 75%X5, 80%X5, 85%X5+

A: Max Effort (ME) Military (heels together) Press 5-5-5-5-5

Complete five rounds for total max reps:

60sec Handstand hold

60sec Max Rep Toes-to-Bars

60sec Rest

S&C:

N: Deadlift 1X5

I: Shoulder Press 75%X5, 80%X5, 85%X5+

A: Max Effort (ME) Military (heels together) Press 5-5-5-5-5

CF WOD

OLY:

Push Press 3X3

Weighted Pull-ups 3X3

CF WOD

Endurance:

Shoulder Press 3X3

Complete

Tabata* Jump rope (singles)

Rest 3min

Tabata Sprints (Rockstars sub prowler sprints)

Rest 3min

Tabata Jump rope (singles)

*Tabata Intervals are 20 seconds of work followed by 10 seconds of rest for 8 rounds each exercise.

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Wednesday

CF WOD:

10,9,8,7,6,5,4,3,2,1 rep rounds of

Hang Power Cleans

Burpees

*Loading suggestion: Men 135lbs/Women 95lbs

S&C/OLY: Rest or Active Rest

Endurance: Rest, Active Rest, or Long Intervals

Swim, bike, run, or row: 5:00 on, 2:30 off, 6:00 on, 3:00 off, 7:00 on

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Thursday

CF WOD:

N: Weighted Pull-ups 3X5

I: Weighted Pull-ups 75%X5, 80%X5, 85%X5+

A: Weighted Pull-ups 10X3

Seven rounds for time of:

10 Box Jumps, 24" Box

10 Pull-ups

S&C:

N: Back Squat 3X5

Bench Press 3X5

Weighted Chin-ups 3X5

I: Power Clean 5X3

Weighted Pull-ups 75%X5, 80%X5, 85%X5+

A: Dynamic Effort (DE) Box Squat 10X2

Dynamic Effort (DE) Deadlift 8X1

AW Suggestion:

3X15 GHD Sit-ups

3X15 Glute-Ham Raises

OLY:

Snatch Singles (Intesity) 1-1-1-1-1

C&J Sets (Volume) 12X1

Deadlift 1X3 or 3RM

Endurance:

Weighted Pull-ups 3X3

As many rounds as possible in 7min of

10 Push-ups

10 Box Jumps, 20" Box

10 Pull-ups

Friday

CF WOD:

N: Deadlift 1X5

I: Deadlift 75%X5, 80%X5, 85%X5+

A: Max Effort (ME) Platform Deadlift 5-5-5-5-5

Complete 5 rounds of

60 sec Max Reps Kettlebell Swings

60 sec Max Reps Double Unders

*Rest 60 seconds between efforts

*Record Total Reps performed for each exercise

S&C:

N: Power Clean or Power Snatch 5X3

I: Bench Press 75%X5, 80%X5, 85%X5+

A: DE Shoulder Press 10X3

CF WOD

OLY:

Back Squat (volume) 7X2 @ 65% 1RM

Shoulder Press (volume) 7X3 @ 65% 1RM

CF WOD

Endurance:

Deadlift 1X3

Low intensity/Sustained Effort – 5K run/ 5KRow/750m Swim/Bike 20K (or longer)