CrossFit Miles City

Skill:

Bar Muscle Up

• Lat Prayers
• Bar Swing
• Hips to Bar
• Band Transition Drill
• Banded Bar Muscle Up
• Bar Muscle Up

W.O.D.

Every 10 min for 3 sets:

• 500/400m Row
• # Muscle ups or 10 Pull ups
• 250/200m Row
• 1/2 # Muscle Ups or 5 Pull ups

Warm up:

10 Nerve Floss/side then

2 rounds:

• 10 Single Leg RDL/Leg
• Band Complex
• 8 Split Squat Rock Backs/leg
• 10 DF Cuban Press

Strength:

• RDL 3×10 @31X1
• DB Bench Press 3×10 @31X1
• Pause Ring Rows 3×10

Conditioning:

Partner WOD – 3 sets each:

• 400m Run/Row
• 21 Double KB Deadlifts
• 12 Burpee Pull ups

Alternate rounds

Scale run distance as needed

Warm up:

2 rounds:

• 10 Cossacks + 10 Pause Goblet Squats
• 30 sec Close Grip Bar Hang
• 15 Rocking Hip Flexor Mob/side
• 1 arm Overhead Carry

Strength:

• Back Squat 3×10 @31X1
• Filly Press 3×10/arm
• Strict Pull ups 3 x Max Reps @30X3

Conditioning:

3 sets – 2 min ON/OFF:

• 250/200m Row
• 50 ft. Walking Lunge
• Hang Power Cleans for Remainder

Score is # of Hang Cleans

W.O.D.

Every 3 min for 5 sets:

• 10-15 Cal Row
• 1-6 Muscle Ups/Burpee Toes to Bar
• 15-30 Wall Balls

then

15 min EMOM:

1. 5-10 Burpee Box Jump Overs
2. 3-6 Sandbag Cleans or 10 Single KB Cleans
3. 5-10 Pull ups

Warm up:

2 rounds:

• 15 Rocking Hip Flexor Mob/side
• 8 Side Step Up/leg @30X1
• 10-20 Seated Band Leg Curls

Strength:

• 3 sets: 1 Clean + 3 Front Squats
• 3 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD – 3 sets each:

• 12 RDL
• 9 Hang Cleans
• 6 Front Rack Reverse Lunges/Leg
• 30 Double Unders

Alternate rounds

Warm up:

• Band Shoulder Series
• 10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

• 10 Cuban Press
• 15 Band Pull Aparts
• 30 sec Handstand Hold

Strength:

• Push Press – Build to a heavy set of 3
• 1 Arm Row 3×8-12/arm

Conditioning:

Partner WOD

For time:

• 200 ft. Sandbag Bear Hug Carry
• 20 DB Incline Bench Press
• 20 Weighted Pull ups
• 200 ft. Sandbag Bear Hug Carry
• 20 DB Bench Press
• 20 Strict Pull ups
• 200 ft. Sandbag Bear Hug Carry
• 20 DB Floor Press
• 20 Kipping Pull ups/Band Pull ups

Split the reps

Warm up:

Sled Push Down & Back Relay

Skill:

Toes to Bar

• Lat Prayers
• Shotguns/V-Ups
• Hanging Knee raise iso hold
• Strict Hanging knee raise/Strict Toes to bar
• Kipping Knees to Elbow/Kipping Toes to Bar

Conditioning:

Partner WOD – 3RFT:

• 800m Run
• 30 Toes to Bar

Split the Reps

Warm up:

10 Nerve Floss/side

then 2 rounds:

• 10 Cossacks
• 10 ATG Split Squats/leg
• 3 DB Snatch/arm – Build up

Strength:

Dead Start Deadlifts – Build to a heavy set of 3

Conditioning:

Partner WOD – 5 sets each:

• 10/7 Cals on Machine
• 10-8-6-4-2:
  • Back Squat
  • Step Ups/leg

Alternate rounds

Warm up:

2 rounds:

• Band Complex
• 30 sec Close Grip Bar Hang
• 10 DF Cuban Press
• 5 Speed Bench Press

Strength;

• Pause Bench Press – Build to a heavy set of 3
• Rest Pause Strict Pull ups – 3 sets: Max reps, rest 30 sec, Max reps

Conditioning:

@0:00:

3RFT:

• 8 Filly Press/arm
• 10 Barbell Bent Over Row

@8:00:

3RFT:

• 10-20 Push ups
• 12 KB Snatch (6/arm)

W.O.D.

10 min EMOM:

• odd) 1-10 Muscle Ups/Toes to Bar
• even) 20-100 Double Unders

then

Every 2 min for 5 sets:

• 10 Thrusters
• 10 Pull ups

*scale reps as needed

then

30-20-10:

• Calories on a Machine
• DB Snatch