CrossFit Miles City

W.O.D.

Build your own EMOM

30 min EMOM:

1. Monostructural Movement
2. Gymnastics
3. Weightlifting

Warm Up

2 rounds:

• Band Shoulder Complex
• 15 Seated Leg Curls
• 10 Cossacks + 10 Pause Goblet Squats
• 8 Split Squat Rock Backs/side

Strength:

A1) Pause Back Squat 3×5-10

A2) Pause Chest Supported Upper Back Row 3×8-12

Conditioning:

Partner WOD – For time:

60-40-20:

• Walking Lunges

40-30-20:

• Toes to Bar/V-Ups/Sit ups

200-150-100:

• Double Unders

-Split reps

Choose one of the following:

Engine:

1 Mile Run or 2K Row or 4K Bike for Time

Gymnastics:

9 min EMOM:

1. 20-40 sec Chin Over Bar Hold
2. 20-40 sec Bottom of Push up Hold
3. 20-40 sec Ring Plank or Front Leaning Rest

Conditioning:

Partner WOD – 12 min AMRAP:

10-20-30-40-50-etc.

• Body Weight Step Ups
• Calories on a Machine

Split the reps

Warm Up

2 rounds:

• Band Shoulder Series
• 10 Cuban Press
• 5 Spiderman Complex
• 15 Rocking Hip Flexor Mob/side

Strength:

A1) Pause Close Grip Bench Press 3×5-10

A2) Pause DB Bent Over Row 3×8-12

Conditioning:

Partner WOD – 15 min for Quality

• 40/30 Cals on Machine
• 10-20 Band Assisted Partner Nordics or 30 Bench Leg curls
• 40/30 Cals on Machine
• 30 Band Face Pulls + 30 Band Pull Aparts
• 40/30 Cals on Machine
• 40 Single Leg RDL

-Split the reps

W.O.D.

Partner or Solo Options

Every 12 min for 3 sets:

• 400m Run/Row/800m Bike Erg
• 5 rounds Cindy
  • 5 Pull ups
  • 10 Push ups
  • 15 Air Squats
• 400m Run/Row/800m Bike Erg

-If partner, split the run & alternate round of Cindy for 3 rounds each

Warm Up

2 rounds:

• 30 sec Close Grip Bar Hang
• 1 Arm Overhead Carry
• 5 Spiderman Complex
• 15 Rocking Hip Flexor Mob/side

Strength:

A1) Dead Stop Deadlifts 3×5-10

A2) DB Pause Strict Press 3×5-10

Conditioning:

Partner WOD – Every 10 min for 2 sets:

• 20 Double KB Hang Snatch
• 30 KB Gorilla Rows
• 20 Double KB Hang Clean & Jerks
• 30 Kettlebell Swings
• 20 KB Front Rack Reverse Lunges
• 300 ft. Farmer Carry

-split the reps

5 sets – 3 min ON/OFF

• 5 Muscle Up Complex/Muscle Ups/Pull ups
• 20 High Wall Balls to 12/10 ft.
• Max Burpee Box Jump Overs

Warm Up:

2 rounds:

• Band Shoulder Complex
• 10 Cossacks + 10 Pause Goblet Squats
• 15 Seated Leg Curls
• 8 Split Squat Rock Backs/side

Strength:

A1) Back Squat 3×5-10 @31X1

A2) Chest Supported Upper Back Row 3×8-12 @31X1

Conditioning:

3 sets – 2 min ON/OFF:

• 10/7 – 15/12 – 20/15 Cal Row
• 20 Walking Lunges
• Push press for remainder

Choose one of the following:

Engine:

10 min @ sustainable pace on a Machine

• @0:00, 2:00, 4:00, 6:00 and 8:00, Go hard for 100/200m

Gymnastics:

9 min EMOM:

1. 20-40 sec Chin Over Bar Hold
2. 20-40 sec Bottom of Push up Hold
3. 20-40 sec Front Leaning Rest

Conditioning:

Partner WOD – 3RFT:

• 2000-1000-500m
  • Row
• 200-150-100
  • Double Unders
• 30-20-10
  • Shuttle Runs

split the reps

Warm Up

2 rounds:

• Band Shoulder Series

• 10 Cuban Press

• 5 Spiderman Complex
• 15 Rocking Hip Flexor Mob/side

Strength:

A1) Close Grip Bench Press 3×5-10 @31X1

A2) DB Bent Over Row 38-12 @31X1

Conditioning:

Partner WOD – 10 min AMRAP:

4-8-12-16-20-etc.

• Toes to Bar/V-Ups/Sit ups
• DB Snatch
• Box Jumps/Step ups

split the reps