CrossFit: Skill: Strict pullups/ kipping pullups A. Warmup B. Alternating tabata 20x10x8 Odd: pullups even: burpees Longevity: Every 90 seconds, for 18 min Station 1- banded leg curles x 20 reps Station 2- DB/KB farmers carry 100′ Station 3- bent-over barbell row x 10 reps QuickFit: Row 1000 m 20 burpees 40 DB thrusters
CrossFit: Skill: Toes to Bar A. Skill training Hollow arch-holds on floor B. Alternating tabata: 20 on x 10 off x 8 Toes-bar Burpees QuickFit: Three rounds for time: 500 m row 21 goblet squat 12 burpees
CrossFit: A. Hang power clean warmup/ skill work 1. burg. warmup 2. cycling reps- transitioning to mid thigh and tng B. AMRAP 8 min: 8 hang power cleans 8 burpees- lateral jump over bar Longevity: A. DB clean skill work B. AMRAP 7min: 5 tall box step ups 5 DB cleans- pass through full squat
CrossFit & QuickFit Teams of 2: AMRAP 20 Min: Partners Alternate Movements Row 500m/400m 15 DB Thrusters 15 burpees Burn30 Alternating EMOM x 15min: Min 1: bike max distance Min 2: abmat situps x max reps Min 3: burpees x max reps
CrossFit: 2 person teams: Complete as many rounds and reps as possible in 12 min of: 12 DB hang power clean 12 alternating reverse lunges with dumbbells 12 burpees Longevity: Min 0-4: 25 situps 50 single unders/plate hops 7 medball cleans Min 4-8: 20 situps 40 single unders/plate hops 7 medball cleans Min 8-12: 15
CrossFit: 12.1 AMRAP 7 min: Burpees to 6″ above max standing height reach QuickFit: 12.1 AMRAP 7 min: Burpees
CrossFit: In teams of 2, partners alternate FULL rounds for as many rounds and reps as possible in 15 min of: 10 alternating DB snatches 10 burpees over DB QuickFit: Complete as many rounds and reps as possible in 10 min of: 10 wall ball shots 10 V-ups
CrossFit: In teams of 3, complete 3 rounds each of: Row 500m 30 Thrusters 20 burpees On the count of go, all 3 teammates begin each individual station at the same time. P1: row, P2: thruster, P3: burpee. Once all 3 have completed their work, they may move onto the next station, but not until
CrossFit: 3 sets of: Dumbbell shoulder press x 6-8 reps Rest 45 seconds V-ups/tuck ups x 30-45 seconds Rest 45 seconds Jump rope technique SU/DU forward and back x 45-60 seconds Rest 45 seconds B. “Lucky Stevens” Complete as many rounds and reps as possible in 7 min of: 7 box jumps 7 burpees 7
CrossFit: A. Row Technique B. For time: Goal 10 min Row 1000 meters 20 Burpees over the concept 40 Thrusters QuickFit: Round of 15,10 and 5 reps for time of: Dumbbell Clean and Jerk Abmat Sit-ups
