CrossFit Miles City

Warm Up:

2 rounds:

• 10 Cossacks + 10 Pause Goblet Squats
• 8 Split Squat Rock Backs/side
• 90 sec Rolling Plank

Strength:

• Front Squat from Floor – Build to a heavy set of 6
• Pause Calf/Tib Raises 2×15

Conditioning: 

Partner WOD – 2 sets each:

• 10 Banded Sissy Goblet Squats + 10-20 Walking Lunges
• 10 Gliding Leg Curls + 10 DB RDL @30X1

Cashout: 

400m Partner Farmer Carry – alternate back and forth until you cover 400m

Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds;

• 15 Face Pulls + 15 Band Pull Aparts
• 10 Cuban Press
• 1 Arm Overhead Carry

Strength:

• Incline Bench Press 2×5-8
• Chest Supported Row 2×10-15

Conditioning: 

6 min EMOM:

1. 40 sec Shuttle Run
2. 10 DB Bench Press
3. 10 Wide Grip Barbell Bent Over Row

Cashout: 

2 sets each:

• 20-30 sec Chin Over Bar Hold + 10 Lat Prayers
• 10-20 Tricep Press Down + 10-20 DB Overhead Tricep Extensions

Skill:

Toes to Bar

• Lat Prayers
• Shotguns/V-Ups
• Strict Hanging Knee Raise
• Kipping Toes to Bar + Slow Negative
• Strict Toes to Bar

W.O.D.

Every 3 min for 3 sets:

• 250/200m Row + 10-20 Toes to Bar
• 200m Run + 1 Rope Climb or Rope Pull or 100m Ski
• 50 Double Unders + 3-5 Wall Walks + 50 Double Unders

Warm Up

10 Nerve Floss/side

then 2 rounds:

• 15 Seated Leg Curls
• 10 Single Leg RDL/Leg
• 8 Side Step Ups/Leg @30X1

Strength:

• A) Deadlift 2×5-8 – if you hit 8 reps on your first set, add weight next week
• B) Heels elevated Pause Back Squat 2×10

Conditioning: 

Partner WOD – 2 sets each:

• 5 Reverse Lunge + Step Up/Leg
• 20 Russian Kettlebell Swings
• 20 KB Sumo Deadlifts

Alternate rounds

Cashout: 

Partner Annie

50-40-30-20-10:

• Double Unders
• Ab Mat Sit ups

Split the reps

Warm up: 

Band Shoulder Series

then 2 rounds:

• 30 sec Close Grip Bar Hang
• 10 DF Cuban Press
• 5 Bent Over Med Ball Slam
• 15 Rocking Hip Flexor Mob/side

Strength:

• Bench Press 2×5-8 – if you hit 8 reps on your first set, add weight next week
• Chin ups 2×5-8 – if you hit 8 reps on your first set, add weight next week

Conditioning:

8 min EMOM:

1. 40 sec Row
2. 10 DB Strict Press
3. 10 Pause Ring Rows
4. 10 Dips

Cashout; 

2 sets each:

• 10 DB Spider Curls + 10 DB Incline Curls
• 10 Super ROM Laterals + 10 Upright Rows

Partner WOD

20 min AMRAP:

• 200m Run Together
• 2 Muscle Ups/Pull ups
• 4 Clean & Jerks

Add 2 Muscle Ups & 4 Clean & Jerks/round

Split the reps

Warm Up:

2 rounds:

• 10 Cossacks + 10 Pause Goblet Squats
• 15 Rocking Hip Flexor Mob/side
• 90 sec Rolling Plank

Strength:

• Front Squat – Build to a heavy set of 3
• 2 sets: 15 Pause Calf/Tib Raises

Conditioning:

3 sets – 2 min ON/OFF:

• 15/10 Calories on a Machine
• 12 Front Rack Reverse Lunges
• Farmer Carry for Remainder in a 50 ft. shuttle

Score is total distance of Farmer Carry

Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

• 15 Band Face Pulls + 15 Band Pull Aparts
• 10 Cuban Press
• 1 Arm Overhead Carry

Strength:

• Seated Strict Press – Build to a heavy set of 3
• Pause Ring Rows 3×10

Conditioning:

Partner WOD

2 rounds:

• 100 Double Unders
• 40 DB Hang Cleans

2 rounds:

• 80 Double Unders
• 30 DB Push Press

2 rounds:

• 60 Double Unders
• 20 DB Hang Clean & Jerks

Split the reps

Skill:

Bar Muscle Up

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

Partner W.O.D.

20 min on a Machine @ sustainable pace

@0:00 and every 2:30, perform

1. 2-10 Muscle Ups or 10-20 Toes to Bar
2. 2-6 Wall Walks or 20 Double DB Hang Snatch

Split the reps and time on machine

Warm Up:
10 Nerve Floss/side

then 2 rounds:

• 15 Seated Leg Curls
• 10 Single Leg RDL/Leg
• 8 Split Squat Rock Backs/side

Strength:

• Deadlift – build to a heavy set of 3

Conditioning:

Partner WOD – For time:

• 50 Russian Kettlebell Swings
• 150 ft. Walking Lunges
• 900 ft. Shuttle Run
• 150 ft. Walking Lunges
• 50 Russian Kettlebell Swings

Split the reps