All

All levels

Comp

Jerk

3x3 @ 70%,75,80
3x2 @ 85,90,95

Rest 3 min between rounds

1 min

Max hspu

Rest 1 min

2 min

Max push ups

7 min amrap

3 mu's
6 weighted rack lunges 185/125/leg
9 burpees
12 ghd sit ups

Lv1

Same as comp

Lv2

Push jerk

5-5-5-5-5-5

Build to a moderate weight

12 min amrap

10 hang power cleans 95/53
10 supermans
10 walking lunges
100m ski

Basics

Push jerk

6-6-6-6-6-6

Skill work only w/ unloaded bar

12 min amrap

Row 250m
10 lunges
Run 200m
30 sec plank

All

All levels

Comp

Drop snatch/snatch balance

3-3-2-2-1-1

Start @ 60% and build but not to failure

Rest 3 min between sets

Then

80 slam balls 30/20 for time

Rest 5 min

x3
Sprint to 36th st
Rest is walk back

Lv1

Same as comp

Lv2

Ohs squat practice

5-5-5-5-5-5

Range of motion permitting

If not then back squats for 6x6
Build to a moderate weight

Metcon

12 min amrap

10 slam balls 20lb
10 Russian twists with slam ball
Run 200m w/medball

Basics

Back squat

6-6-6-6-6-6

Work on form
Mobilize between sets

Rest 3 min between

Metcon

10 min amrap

Ski 400m
20 burpees
Run 400m
20 burpees
Row 500m

All

All levels

Comp

10 min Emom

3 Deadlift 365/255
3 Strict weighted pull ups 70/35

Lv 1

10 min emom

3 deadlift 315/225
3 pull ups

Lv 2

10 min emom

6 deadlift (moderate weight 50%)
6 ring rows

Basics

Deadlift

8-8-8-8-8

Skill practice

Metcon

Comp

50 t2b
50 box jumps 30/24
50 pull ups
50 kbs 80/53

Lv1

Same as comp
Scale weight to 62/44 kbs

Lv 2

50 sit ups
50 box jumps 24/20
50 ring rows
50 kbs 35/26

Basics

5 rounds

10 sit ups
10 box jumps
10 ring rows
10 kbs 26/18

All

All levels

Aug 25

Competition

Full clean

3-3-2-2-1-1-1

Build to a heavy single

Lv1

Power Clean

3-3-3-3-3-3

Build to a heavy triple

Lv2

Hang power clean

5-5-5-5-5-5

Build to a moderate weight

Basics

Hang power clean

6-6-6-6-6-6

Work on form

Metcon

Comp

5 back squat 275/195
15 hspu
Run 200m
10 back squat 255/180
15 hspu
Run 200m
15 back squat 235/165
15 hspu

12 min time cap

Lv 1

3 rounds

10 full cleans 155/105
15 hspu
200m run

15 min time cap

Lv 2

13 min amrap

7 Hang power cleans
14 air squats
21 pike push ups
200m run

Basics

13 min amrap

10 air squats
10 sit ups
10 supermans
10 push ups
Run 200m

All

All levels

Comp

Front Squats

8-8-8-8-8

Build to 80% by set 4

Rest 3 min between sets

Metcon

3 rounds

10 front squats from ground 135/95
10 t2b

Rest 5 mins

20 sec for max meters on skiers x5
Rest 1 min between sets

Lv 1

Same as comp

Lv 2

Front squat

8-8-8-8-8

Build to a moderate weight

Basics

Back squat

6-6-6-6-6-6


Metcon

Lv 1

Same as comp

Weights scaled to 115/85

Lv2

12 min amrap

10 jumping air squats
10 sit-ups
Run 200m w/medball 20/14

Basics

12 min amrap

10 air squats
10 supermans
Run 200m w/med ball 10/6

All

All levels

Competition

Tng Clean and jerk

5 tng @60%x5

Rest 3 min between

10 rope climbs for time

Rest 5 min

21-15-9

Deadlift 255/175
Bar over Burpee

Lv 1

Clean and Jerk

5-5-5-5-5

Rest as needed

@60 % for all sets

Practice rope climb for 7 min

Lv 2

Practice kipping and rope climb

Basics

Hang cleans w/ bar only

6-6-6-6-6-6

Rest as needed

Lv1

21-15-9

Deadlift 225/155
Bar over burpee

Lv2

15-15-15

Deadlift 155/105
Burpee

Basics

3 rounds

15 burpees
15 sit ups
15 ring rows

All

All levels

Competition

In 15 minutes

Run around mall
+
Find a heavy thruster single

Rest 5 min

20 min amrap

Buy in 100 du's

5 thrusters 135/95
10 ring dips
15 pull ups
20 wall balls 30/20
200m run

Lv 1

Thruster
3-3-3-3-3-3
Build to a tough triple

Rest as needed

Lv 2

Front squat

6-6-6-6-6

Start @ 30% and build to moderate weight. No higher than 60%

Basics

Front squat w/unloaded bar

10-10-10-10

Rest 3 min between

Lv1

Same as comp

Weights are scaled to

115/75 for thruster
20/14 for wall balls

Lv 2

20 min amrap

8 front squats 75/53
8 box dips
8 wall balls
8 pull ups/ring rows
200 m run

Basics

15 min amrap

400m run/ski
10 wall balls
10 box dips
10 supermans

All

All levels

Competition

Hang full snatch

3-3-2-2-1-1

Build to a heavy single

Rest as needed

5 min amrap

10 weighted push-ups 55/35
10 slam balls 30/20

Rest 5 min

Row 250m x2 for time

Rest 3 min between rows

30 hspu for time
***start strict and move to kipping once fatigued

Lv1

Hang Full snatch

3-3-3-3-3-3
Build to a heavy triple

Rest as needed

Lv2

Deadlift

5-5-5-5-5-5

Build to a moderate weight

Rest as needed

Basics

Deadlift

8-8-8-8-8

Stay very light and practice

Rest 3 min between

Metcon

Lv1

Same as competition

Lv2

Row 500m for time

Immediately go into amrap

10 min amrap

8 push ups
10 slam balls
12 sit ups

Basics

Row 500m for time
Immediately into amrap

10 min amrap

8 push ups
8 air squats
30 sec plank or total time of 30sec

All

Aug 18

Competition

Hang clean into Front Squat
1HC/3FS

Start @ 70% and build to a heavy single on the hang clean

Rest as needed

Lv1

Hang Clean

3-3-3-3-3-3

Build to a heavy triple

Rest as needed

Lv2

Hang clean

6-6-6-6-6-6

Build to a moderate weight

Rest as needed

Basics

Superset

Back squat w/ bar only

8-8-8-8

Sit ups
10-10-10-10

***may build but only if form and range of motion is good

Rest 3 min between


Metcon

Competition

11 min Ascending amrap ladder

1 hang power cleans 205/155
1 rope climbs
1 bar mu

***increase reps by one every round

Lv1

11 min ascending amrap ladder

1 hang power clean 175/125
1 rope climb
1 bar mu

Lv2

11 min amrap

6 hang power clean 135/85
9 pull up
12 kbs 53/35

Basics

11min amrap

10 kbs 35/18
10 ring rows
10 supermans
Ski 100m

All

Front squat /chipper

Lv 1

Front squat

5-5-5-3-3-3

Build to a heavy triple

400m run
60 oh walking lunges 45/25
400m run
60weighted push ups (same plate)
400m run
60 pull ups

20min time cap


Lv2
Front squat

6-6-6-6-6-6

Work on form first, only build if you have perfect form

Metcon

Same as above with weights at 35/15


Basics

Ohs w/PVC

8-8-8-8-8-8

Work on having them sit at the bottom of the squat if possible or where ever their range of motion allows


Metcon

Same as above with no weight

All

None

Lv 1

Tng Power snatch

3-3-3-3-3-3

Build to a tough triple

Rest as needed

Lv2

Hang power snatch

4-4-4-4-4-4

Start w/bar and build to a moderate weight form permitting

Basics

Same as Lv 2

All

For max meters

Lv 1

Metcon
10 rounds

Row 30 sec or ski
Rest 30 sec

Score is max meters

Cash out

75 t2b/75 ghd sit ups

Lv 2

Metcon

Same as above

Cash out

90 sit ups

Basics

Run 200 m x5

Rest 1 min between

Cash out 50 sit ups

All

Pull ups

Lv1

20 min to complete 100 pull ups
***Start with strict then move to kipping once fatigued

Remainder of time-practice rope climbs

Then

10 minute amrap

3 bar muscle ups
5 rope climbs
15 slam balls 30/20
Run 200 m


Lv2

20 min kipping practice
Then

In teams of 2 perform 100 ring rows or pull ups

Then immediately

7 min to get through as many slam balls as possible
***split up work anyway you want

Basics

Superset
Ring rows

8-8-8-8-8

Supermans

12-12-12-12-12

Rest 3 min between

Then

10 min amrap

8 wall balls 10/6
10 slam balls
Run 200 m

All

Jerk

Lv1

Split Jerk

4-4-4-4-4-4

Build to a moderate weight

Rest as needed

Lv 2

Push jerk

4-4-4-4-4-4

Build to a moderate weight but maintain perfect form

Rest as needed

Basics

Push Press

5-5-5

Push Jerk

5-5-5

All

7 min amrap / emom

Lv 1

7 min emom

7 hspu
9 kbs 70/53

Rest 2 min

Run around mall for time

Lv 2

7 min amrap

6 pike push ups or mod hspu
9 kbs 53/35
12 sit ups

Run around mall for time or ski 600 or row 800m

Basics

7 min amrap

6 push ups
9 kbs 26/18
30 sec plank

Rest 2 min

Run around mall for time or row 500m for time

All

Cleans

Lv 1
Full Clean

3-3-3-2-2-2

Build to a heavy double

Rest 3 min between

Lv 2

Low hang Power Cleans

6-6-6-6-6

Build To a moderate weight

Rest 3 min

Basics

High hang power cleans

5-5-5

Low Hang power cleans

5-5-5

Rest 2 min

All

Chipper

Metcon

28 dl 135/95
28 bj 24/20
28 squat cleans 135/95
28 wall balls
28 pistols
86 double unders

Basics

12 min amrap

10 air squats
10 burpees
10 sit ups
10 supermans
Run 200 m

All

Hang Power Cleans

Lv 1

20 mins to find a 1 rep max
Rest as needed

Lv 2

6-6-6-6-6-6
Build to a moderate weight
Rest 2:30 min between

Basics

Jerk
6-6-6-6-6-6
Snatch w/PVC or technique bar
10-10-10-10-10

All

Rounds for time

Lv 1


Buy in
50 T2B
Then

4 rounds
10 oh walking lunges w/bar 115/75
15 box jumps 24/20
20 ghd back extensions

20 min time cap

Lv2

Buy in
50 sit ups
then

4 rounds

10 Oh walking lunges w/plate 35/15
15 box jumps 24/20
20 supermans

16 min time cap

Basics

16 min amrap

10 step ups 20/20
10 back extensions
10 walking lunges or air squats
200 m run

All

Deadlift

Lv 1

20 mins to find a 1 rep max
Rest as needed

Lv 2

6-6-6-6-6-6
Build to a moderate weight
Rest 2:30 min between

Basics

Deadlift
8-8-8-8-8
Ohs practice/mobility w/PVC only
8-8-8-8-8

All

Ski/row for meters

Lv 1

2 min ski for meters

Rest 4 min

1 min ski for meters

Rest 3 min

30 sec ski for meters
No rest and immediately into

Elizabeth

30 snatches for time 135/95

Lv 2

Row 2 min for max meters
Rest 4 min
Row 1 min for max meters
Rest 3 min
Row 30 for max meters
Rest 2 min

Complete 50 sit ups
50 supermans for time

Basics

Run 300m for time
Rest 3 min
Run 200m for time
Rest 3 min
Run 100m for time
Rest 3 min

Complete 50 sit ups

All

Shoulder press

Lv 1

Shoulder press

20 mins to find a 1 rep max
Rest as needed

Lv 2

6-6-6-6-6-6
Build to a moderate weight
Rest 2:30 min between

Basics

Shoulder press
6-6-6-6-6
Push press
5-5-5-5-5

All

Karen

Lv1

Karen(150 wall balls)

Lv2

1/2 Karen(75 wall balls)

Basics

1/4 Karen(40 wall balls)
Row 500 m

All

Weighted pull up

Weighted pull up

Lv 1

20 mins to find a 1 rep max
Rest as needed

Lv 2

6-6-6-6-6-6
Build to a moderate weight
Rest 2:30 min between

Basics

Ring row
7-7-7-7-7
Push ups
7-7-7-7-7

All

Ascending amrap

Lv 1

10 min amrap Ladder
***increase reps by 1 every round
3 power cleans 185/125
3 C2B Pull ups
3 V ups
3 burpees

Lv2

10 min Amrap Ladder
***increase reps by 1 every round

3 Hang Power cleans 115/75
3 pull ups or most difficult scale
3 v-ups or sit ups
3 burpees

Basics

10 min amrap

Run 100m
8 supermans
8 kbs 26/18
8 ring rows

All

Back squat

Back squat

Lv 1

20 mins to find a 1 rep max
Rest as needed

Lv 2

6-6-6-6-6-6
Build to a moderate weight
Rest 2:30 min between

Basics

Skill practice


Hang power cleans
6-6-6-6-6-6
Air squats to med ball
8-8-8-8-8-8

All

12 min amrap

Lv 1

12 min Amrap

10 hspu
15 Rack lunges 165/115
20 slam balls 30/20
25 hr push ups

Lv 2

12 min amrap

10 pike push ups
12 rack lunges 95/55
14 slam balls 20/20
16 push ups

Basics

12 min amrap

8 push ups
10 sit ups
12 air squats
Run 200m

All

Jackie

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

All

CrossFit Baseline

For time:
500m row
40 squats
30 situps
20 pushups
10 pullups


Rest 15 min between workouts

All

Hang Power Cleans

5-3-3-2-1-1-1
40%,55%, 70%, 85%, 95%, 103%, 106%

All

For time

Lv 1

30 power cleans 135/95

Rest 5 min

60 kbs 53/35

Rest 5 min

Row 250m for time

Lv 2

30 hang power cleans (moderate)

Rest 5 min

60 kbs 44/26

Rest 5 min

Row 250m for time