CrossFit Miles City

Game: 

Class Choice

W.O.D.

Partner WOD @ sustainable pace:

100/75 – 80/60 – 60/45 – 40/30 – 20/15:

• Calories on a Machine

10-8-6-4-2:

• Wall Walks

Split the reps

Warm up – 10 min: 

• 10 Nerve Floss/side
• 10 Single Leg RDL/Leg
• 10 DF Cuban Press
• Shoulder series

Strength:

• Deadlift 3×10 – add 5-10 lbs if possible
• Bench Press 3×10 – add 5-10 lbs if possible
• Pause Ring Rows 3×10

Conditioning: 

2 sets – 90 sec stations:

• 10 x 1 Arm Alternating DB Z Press w/ Overhead Iso Hold
• 8 Bulgarian Split Squats/Leg
• 20-30 sec Chin Over Bar Hold + 10-20 Straight Arm Band Pull Down
• 15 Banded KB Sumo Deadlift

Skill:

Strict Ring Muscle up

• Feet assisted muscle up
• Banded transition drill
• Ring Thing
• Negatives
• Strict Ring Muscle up

W.O.D.

Partner WOD – 6 sets each:

• 1-5 Muscle ups/Pull ups
• 5 Clean & Jerks

Start w/ a challenging weight on the clean & jerks and then decrease the weight after 3 rounds for the final 3 rounds

Warm up – 10 min: 

• 8 ATG Split Squats/Leg
• 60 sec Close Grip Bar Hang
• 10 Powell Raise/arm
• 90 sec Rolling Plank w/ Starfish Side Plank

Strength:

• Back Squat 3×10 – add 5-10 lbs to last week’s load if possible
• Rest Pause Strict Pull ups 3 sets: Max Reps -1, rest 30 sec, Max Reps -1
• Incline DB Bench Press 3×8-12 – Increase weight or reps

Conditioning: 

2 sets – 90 sec stations:

• 10 Ring Leg Curls + 10 DB RDL
• 5-15 Dips + Max Push ups or 5-15 Push ups + Max Close Grip DB Bench Press
• 10 KB Gorilla Rows + Farmer Carry Down & Back
• 10 Banded Reverse Step ups/side on a 12″ box

W.O.D.

Get with a partner and hunt for Easter Eggs!  The two of you must find 3 eggs that are different colors, which will determine the movements that are included in your workout!

Everyone’s workout will be a partner workout lasting 20 minutes.  It’s a triplet and you will get to choose the reps for each movement that you draw from your Easter Eggs.

Warm up – 10 min: 

• 15 Pause Calf Raises + 15 Tib Raises
• 10 Banded Reverse Step Ups from 12″ box /Leg
• 10 Cossacks + 10 Pause Goblet Squats
• 10 Straight Arm Band Pull Downs + 20 Band Pull Aparts

Strength:

3 sets: 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead

Conditioning: 

Partner or Solo Options

For Time:

• 20 Overhead Plate Walking Lunges
• 3-10 Muscle ups/10 Pull ups
• 20 DB/KB Front Rack Walking Lunges
• 3-10 Muscle ups/10 Pull ups
• 20 DB/KB Farmer Carry Walking Lunge
• 3-10 Muscle ups/10 Pull ups

If partner – alternate rounds

Game:

Class choice

W.O.D.

20 min easy on a Machine

• Starting @ 0:00 – every 4 min, stop & perform:
  • 2 Wall Walks
  • 6 Strict Toes to Bar/Hanging Knee Raise
  • 100 ft. 1 Arm Farmer Carry/side

Warm up – 10 min: 

• 10 Nerve Floss/side
• 10 Single Leg RDL/leg
• 10 DF Cuban Press
• Shoulder series

Strength:

• Deadlift 2×10 @3RIR
• Bench Press 2×10 @3RIR
• Pause Ring Rows 2×10

Conditioning:

2 sets – 90 sec stations:

• 10-20 Seated Band Leg Curls + 10-20 Band Good Mornings
• 10-20 Ring Push ups/Push ups + 30 sec Ring Plank/FLR
• 8 Bulgarian Split Squats/Leg
• 20-30 sec Chin Over Bar Hold + 30 sec Hollow Hold

Skill:

Rope Climb

Conditioning:

Partner WOD – 20 min AMRAP:

• 200m Run or 15/10 Calories on a Machine
• 10 Alternating DB Snatch
• 1 Rope Climb/Rope Pull/100m Ski/5 Seated Ring Pull up

Alternate rounds

Warm up – 10 min: 

• 8 ATG Split Squats/Leg
• 60 sec Close Grip Bar Hang
• 10 Cuban Press
• Band Series

Strength:

• Back Squat 2×10 @3RIR
• 2 sets: Rest Pause Strict Pull ups – Perform a set with 1 rep in the tank, rest 30 sec & repeat
• Incline DB Bench Press 2×10 @3RIR

Conditioning: 

2 sets – 90 sec stations:

• 10 Bent Over Row + 10 RDL
• 10 Z Press + 10 Floor Press
• 5 Goblet Reverse Lunge + Step Up/Leg
• 10 DB Side Plank Rotations/side