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COMPETITORS
Strength: N/A Conditioning A: AMRAP 20 - 300m Run/20 KTEs/20 Overhead Lunges Skill: Kipping HSPU x Max Unbroken (Min. 12) Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 115/75# / SCALED - N/A# Notes: N/A G.O.M.A.D Strength: N/A Accessory: (a) Front Rack Lunges/(b) GHRs - 5x10 Conditioning: AMRAP 12 - 12 KB Swings/12 Sledge Swings/4 Bear Crawls Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A* RX'd - 53/35# / SCALED - 40/26# Notes: N/A CROSSFIT Strength: N/A Conditioning: 5 RFT - 10 Power Cleans/20 Front Rack Lunges/500m Run Skill: KTEs/Calorie Row/Rope Climb - Alternate EMOM 12 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 135/95# / SCALED - 105/70# Notes: N/A
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COMPETITORS
Strength: Clean - 2 Reps at 75-85% EMOM 10 Conditioning A: AMRAP 15 - 5 Box Jumps/7 HSPUs/9 CTB Pull-ups Conditioning B: Row - Max Distance in 3 Mins. Skill: Butterfly Kip x Max Unbroken (Min. 12) Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 155/105# / SCALED - N/A# Notes: Rest 5 Minutes between Conditioning A & B. Step down from box jumps. No rebounding. G.O.M.A.D Strength: Bench Press - 4xMR at 100, 90, 80, 70, or 60% of Bodyweight Accessory: (a) Pull-ups/(b) Seated DB Press - 5x10 Conditioning: 5 RFT - 5 HSPUs/10 TGUs/20 Double-unders Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - 53/35# / SCALED - 40/26# Notes: Pick a percentage that will allow 8-12 reps per set. Weighted pull-ups if needed. CROSSFIT Strength: Bench Press - 4xMR at 100, 90, 80, 70, or 60% of Bodyweight Conditioning: AMRAP 15 - 3 Wall Walks/7 CTB Pull-ups/7 Thrusters Skill: Dips/Burpee Box Jumps - Alternate EMOM 10 Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 115/75# / SCALED - 85/55# Notes: Pick a percentage that will allow 10-15 reps per set. Step down from box jumps. No rebounding. COMPETITORS
Rest Day G.O.M.A.D Rest Day CROSSFIT Strength: Rest Day Conditioning: AMRAP 20: 500m Run/40 Mountain Climbers/20 KB Swings/10 Burpees Skill: N/A Mobility: MWOD 99 - Solving front rack problems ST - *N/A*, CO - *45 Mins*, SK - *N/A*, MO - *N/A* RX'd - N/A Notes: N/A COMPETITORS
Strength: Snatch - 2 Reps at 75-85% EMOM 10 Conditioning A: 3 RFT - 500m Run/15 Back Squats/30 GHD Sit-ups Skill: Kipping HSPU x Max Unbroken (Min. 12) Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 225/155# / SCALED - N/A# Notes: N/A G.O.M.A.D Strength: Tire Flips - MR in 90 seconds x5 Accessory: (a) Double KB Front Squat/(b) Barbell Split Squat - 5x10 Conditioning: AMRAP 10 - 4 Sled Drags/4 Stone Shoulders/20 Sit-ups Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - N/A# / SCALED - N/A# Notes: N/A CROSSFIT Strength: Back Squat - Work up to a new 1RM Conditioning: For Time - 500m Run/20 Burpees/40 Front Squats/60 Sit-ups/ 40 Wallballs/20 Burpees/500m Run Skill: KTEs/Calorie Row/Rope Climb - Alternate EMOM 12 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 135, 20#, 95/14# / SCALED - 95, 14/65, 8# Notes: N/A COMPETITORS
Strength: Strict Press - Work up to a new 1RM Conditioning A: For Time - 50 Double-unders/20 Hang Squat Cleans/50 Double-unders/10 Muscle-ups/50 Double-unders/5 Rope Climbs Conditioning B: Row - Max Distance in 3 Mins. Skill: Butterfly Kip x Max Unbroken (Min. 12) Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 155/105# / SCALED - N/A# Notes: Rest 5 Minutes between Conditioning A & B. G.O.M.A.D Strength: Strict Press - Work up to a new 1RM Accessory: (a) Single Arm T-bar Row/(b) Dips - 5x10 (Progressive) Conditioning: AMRAP 12 - 5 Burpees/5 Power Cleans/10 Strict Pull-ups Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - 155/105# / SCALED - 125/85# Notes: Weighted dips if needed. CROSSFIT Strength: Work up to a new 1RM Conditioning: AMRAP 20 - 20 Double-unders/10 Pull-ups/5 Hang Cleans Skill: Dips/Burpee Box Jumps - Alternate EMOM 10 Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 135/95# / SCALED - 95/65# Notes: Step down from box jumps. No rebounding. COMPETITORS
Strength: Back Squat - 5x5 (Progressive) Conditioning A: AMRAP 20 - 20 Cal Row/20 TTB/10 Thrusters Skill: Kipping HSPU x Max Unbroken (Min. 10) Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 115/75# / SCALED - N/A# Notes: N/A G.O.M.A.D Strength: Deadlift - 5x1 (Progressive) Accessory: (a) Front Rack Lunges/(b) GHRs - 5x10 Conditioning: For Time - 50 TGUs Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, AC - *20 Mins*, CO - *15 Mins*, MO - *N/A* RX'd - 53/35# / SCALED - 40/26# Notes: N/A CROSSFIT Strength: Deadlift - 5x1 (Progressive) Conditioning: AMRAP 20 - 20 Double-unders/10 Burpees/10 Thrusters Skill: KTEs/Burpees - Alternate EMOM 10 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 95/65# / SCALED - 65/45# Notes: N/A COMPETITORS
Strength: Clean - 3 Reps at 65-75% EMOM 10 Conditioning A: AMRAP 15 - 6 CTB Pull-ups/3 Shoulder to Overhead/200m Run, 8/4/200m, 10/5/200m, 12/6/200m, etc... Conditioning B: Row - Max Distance in 3 Mins. Skill: Butterfly Kip x Max Unbroken (Min. 12) Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 155/105# / SCALED - N/A# Notes: Rest 5 Minutes between Conditioning A & B. G.O.M.A.D Strength: Bench Press - 3xMR at 100, 90, 80, 70, or 60% of Bodyweight Accessory: (a) Pull-ups/(b) Seated DB Press - 5x10 (Progressive) Conditioning: AMRAP 12 - 5 Box Jumps/10 Ring Dips/2 Sandbag Carries Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - 200/125# / SCALED - 150/100# Notes: Pick a percentage that will allow 8-12 reps per set. Weighted pull-ups if needed. Step down on box jumps (no rebounding). CROSSFIT Strength: Bench Press - 3xMR at 100, 90, 80, 70, or 60% of Bodyweight Conditioning: AMRAP 25 - 1 Mile Medball Run, then AMRAP in remaining time of 5 Squat Cleans/10 CTB Pull-ups/5 HSPUs Skill: Dips/Double-unders - Alternate EMOM 10 Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 135/95# / SCALED - 95/65# Notes: Pick a percentage that will allow 10-15 reps per set. COMPETITORS
Rest Day G.O.M.A.D Rest Day CROSSFIT Strength: Rest Day Conditioning: For time - 1 Mile Run, 500m Row, 800m Run, 1000m Row, 400m Run, 2000m Row Skill: N/A Mobility: MWOD 99 - Solving front rack problems ST - *N/A*, CO - *45 Mins*, SK - *N/A*, MO - *N/A* RX'd - N/A Notes: N/A COMPETITORS
Strength: Snatch - 3 Reps at 65-75% EMOM 10 Conditioning A: For time - 30 Back Squats/30 KTEs/30 Front Rack Lunges/ 30 Toe to Rings/30 Wallball/30 TTB Skill: Kipping HSPU x Max Unbroken (Min. 12) Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 185/135/20, 125/95/14# / SCALED - N/A# Notes: N/A G.O.M.A.D Strength: Tire Flips - MR in 90 seconds x5 Accessory: (a) Double KB Front Squat/(b) Barbell Split Squat - 5x10 Conditioning: AMRAP 10 - 8 TTB, 2 Bear Crawls, 1 Sled Drag, 1 Sled Pull Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - N/A# / SCALED - N/A# Notes: N/A CROSSFIT Strength: Back Squat - 5x5 (Progressive) Conditioning: AMRAP 20 - 10 Overhead Lunges/10 Sit-ups/20 Mountain Climbers/200m Run, 15/15/30/200m Run, 20/20/40/200m Run, etc. Skill: KTEs/Burpees - Alternate EMOM 10 Mobility: MWOD 71 - Overhead squat/snatch prep ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 75/55# / SCALED - 45/25# Notes: N/A COMPETITORS
Strength: Strict Press - 5x5 (Progressive) Conditioning A: AMRAP 12 - 20 Double-unders/5 Power cleans/2 Muscle-ups Conditioning B: Burpees - MR in 3 Mins. Skill: Butterfly Kip x Max Unbroken (Min. 12) Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 155/105# / SCALED - N/A# Notes: Rest 5 Minutes between Conditioning A & B. G.O.M.A.D Strength: Strict Press - 5x5 (Progressive) Accessory: (a) Single Arm T-bar Row/(b) Dips - 5x10 (Progressive) Conditioning: 7 RFT - 5 Power Cleans/3 Wall Walks/1 Rope Climb Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, AC - *20 Mins*, CO - *10 Mins*, MO - *N/A* RX'd - 155/105# / SCALED - 115/75# Notes: Weighted dips if needed. CROSSFIT Strength: Strict Press - 5x5 (Progressive) Conditioning: AMRAP 20 - 300m Run/15 KB Swings/7 Pull-ups Skill: Dips/Double-unders - Alternate EMOM 10 Mobility: MWOD 99 - Solving front rack problems ST - *20 Mins*, CO - *20 Mins*, SK - *10 Mins*, MO - *N/A* RX'd - 53/35# / SCALED - 40/26# Notes: N/A |
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