CrossFit Miles City

Warm Up

10 min:

• 10 Band Hollow Pull Down
• 8 Bulgarian Split Squat Rock Backs/side
• Heavy 1 Arm Farmer Carry/side
• Band Series

Conditioning:

4 min AMRAP:

• 5 Power Cleans 135/95
• 10 Toes to Bar/Knees to Elbow/Sit Ups
• 15 Wall Ball 20/14

rest 4 min

4 min AMRAP:

• 10 DB Reverse Lunges
• 10 Burpees

rest 4 min

4 min AMRAP:

• Row 250/200m
• 15 KBS

Warm Up

10 min:

• 8 Single Leg Squats to Box/Leg
• Bicep Openers
• 10 Eccentric Ankle Dorsiflexion/side
• 30 sec Chin Over Bar Hold

Strength:

• Back Squat 5×5 – add weight from last week
• Strict Chest to Bar Pull Ups 5 x Max Reps

Conditioning:

8 min AMRAP:

• 10 Ring Dips/HR Push Ups
• 20 Alternating DB Snatch
• 30 Double Unders

W.O.D.

3 sets – 1 min stations:

• Squat Snatch/Power Snatch + OHS 95/65/KBS
• Burpee Box Jump overs
• Muscle ups/C2B
• Double Unders
• Row for Cals
• Rest

*If you are not doing the open, perform KBS instead of Snatches

Warm Up 

10 min:

• 8 Bottoms Up KB Press/Side
• 10 Eccentric Ankle Dorsiflexion/side
• Incline TYI x 10 each
• Single Leg Squat to Box x 8/Leg

Strength:

• Front Squat – Build to Heavy Double
• Push Press – Build to Heavy Double
• Muscle Up Negatives – Accumulate 10 reps / Strict C2B Pull ups 4 x Max Reps @30X3

Conditioning:

21-15-9

• Thruster 95/65
• Toes to Bar/ Knees to Elbow/ Sit ups

W.O.D.

3 sets:

• 5-10-15-20 Shuttle Race

then

3 Races – 2 Teams:

For Time:

• 20 Cal Row
• 20 Wall Balls
• 20 Box Jump Overs
• 20 HR Push Ups
• 20 Alternating DB Snatch
• 20 Ring Rows
• 20 Goblet Step Ups
• 20 Ball Slams
• 20 KBS
• Farmer Carry Down & Back TWICE 90 + Handles / 70#KB’s

Warm Up

10 min:

• 10 Good Mornings
• Tricep Openers
• Band Series
• 5 Bat Wings

Strength:

• KB Front Rack Step Up 3×8/Leg
• Close Grip Bench Press 3×5
• 1 Arm Row 3×10/arm

Conditioning:

Partner WOD – 3 sets:

• 10 Deadlifts
• 15 Bar Facing Burpees
• 20 Cal Row

Warm Up:

9 min EMOM:

1. 30 sec Double Under Practice
2. 30 sec Chin Over Bar Hold
3. 30 sec Ring Support/Push Up Plank Hold

Conditioning:

2 sets – 3 min ON/OFF:

• 30/20 Cal Row
• 20 KBS
• 10 Burpees over Rower

and

• 30 Double Unders
• 20 DB Reverse Lunges
• 10 Burpee Pull ups

Cashout:

3 sets:

• Heavy 1 Arm Farmer Carry Down & Back

Warm Up

10 min:

• 8 Side Step Ups/Side w/ Slow Eccentric
• Bicep Openers
• Heavy 1 Arm Overhead Carry
• 10 Eccentric Ankle Dorsiflexion/side

Strength:

• Back Squat 4×5 – Add weight from last week
• Press 4×5 – Add weight from last week

Conditioning:

10 min AMRAP:

• 5 Chest to Bar Pull Ups
• 10 Hand Release Push Ups
• 15 Air Squats

W.O.D.

20 min AMRAP:

• 1 Round of DT
  • 12 Deadlifts 155/105
  • 9 Hang Power Cleans 155/105
  • 6 Shoulder to Overhead 155/105
• Row 500m
• 1 round of:
  • 7 Muscle Ups/Burpee Pull Ups
  • 14 Burpees
  • 21 Wall Balls 20/14

Warm Up:

10 min:

• 8 Bottom Up KB Press/Arm
• Band Series
• Tricep Openers
• 10 PVC Pass Throughs

Strength:

• Front Squat – Build to a Heavy Triple
• Push Press – Build to a Heavy Triple @10X3

Conditioning:

7 min AMRAP:

• 3 Overhead Squats 95/65 / Goblet Squats
• 3 Chest to Bar Pull Ups
• 6 OHS
• 6 C2B
• continue adding 3 reps/round