CrossFit Miles City

Warm up: 

2 rounds:

• 15 Rocking Hip Flexor Mob/side
• 8 Side Step Ups/Leg @30X1
• 10 Single Leg RDL/Leg

Strength:

4 sets:

• 1 Clean
• 4 Front Squats

3 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD – For Time:

• 60 Heavy Russian KBS
• 40 DB Step Ups
• 20 Banded RDL
• 60 Seated Hamstring Curls
• 20 Banded RDL
• 40 DB Step Ups
• 60 Heavy Russian KBS

Split the Reps

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 4×5
• 1 Arm Row 4×8-12/arm

Conditioning:

4 sets – 2 min ON/OFF:

• 250/200m Row
• then AMRAP:
  • 5-10 Pull ups
  • 5-10 Push ups/Dips

Warm up:

Sled Push + Sled Drag Relay

Skill:

Rope Climb

Partner WOD 

20 min AMRAP:

• 400m Run
• 20 Bar Facing Burpees
• 10 Power Cleans
• 2 Rope Climbs/Rope Pull/200m Ski

Split the reps

Warm up: 

10 Nerve Floss/side

then 2 rounds:

• 10 Cossacks
• 10 ATG Split Squats/Leg
• DB Snatch x 3/arm – Build Up

Strength:

Dead Start Deadlifts 4×5

Conditioning:

Partner WOD – 3 sets each:

• 10 Back Squats
• 20 Body Weight Walking Lunges
• 30 Double Unders

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 4×5
• Rest Pause Strict Pull ups 4 sets: go to 1 RIR, rest 30 sec, go to 1 RIR

Conditioning:

For time:

1000/800m Row

then

20-16-12-8-4:

• DB Push Press
• Barbell Bent Over Row

then

1000/800m Row

Split the reps

W.O.D.

a) Every 90 sec for 5 sets:

60 sec AMRAP:

• 1-8 Muscle ups
• Burpees to Bar/Rings for Remainder

b) 5-4-3-2-1:

• Power Cleans
• 50 ft. Handstand Walk/Sled Push after each round

c) For time:

• 30 Wall Balls
• 500/400m Row
• 25 Wall Balls
• 500/400m Row
• 20 Wall Balls

Warm up:

2 rounds:

• 15 Rocking Hip Flexor Mob/side
• 8 Side Step Ups/Leg @30X1
• 10 Single Leg RDL/leg

Strength:

• 4 sets: 1 Clean + 5 Front Squats
• 3 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD – 3 sets each:

• 8 Banded RDL
• 10 Heels-in Ring Leg Curls on Bench
• 12 Overhead/Front Rack/Farmer Carry Walking Lunges (change lunge loading variation each round)

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
• 10 Banded Speed Press

Strength:

• Push Press 4×7
• 1 Arm Row 4×8-12/arm

Conditioning:

5 min AMRAP:

1-2-3-4-5-etc.:

• Dips/Box Dips
• Ring Rows/Inverted Row

rest 3 min

5 min AMRAP:

1-2-3-4-5-etc.

• DB Incline Bench Press
• Lat Prayer + Strict Banded Chest to Bar Pull up

Warm up:

Sled Push Relay

Skill:

Handstand

• Z Press
• Plank Shoulder Taps
• Pike Push ups
• Wall Walk + Handstand Hold
• Shoulder Taps
• PVC Assisted Handstand Walk
• Handstand Walk

Conditioning:

3 sets – 1 min ON/OFF:

• 1-3 Wall Walks/10 Plate Ground to Overhead + Double Unders remainder
• 1-2 Rope Climbs/1 Rope Pull + Box Jump Step Downs/Step Ups for remainder
• 5-15 Toes to Bar + Bike/Run/Ski for remainder
• 6 Lateral Burpees Over Rower + Row remainder

Warm up:

10 Nerve Floss/side

then 2 rounds:

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

Strength:

• Dead Start Deadlifts 4×7

Conditioning:

Team of 3 WOD :

3 sets:

• 10 Barbell Reverse Lunges (5/Leg)
• 10 Back Squats

then

Accumulate 150 Heavy Russian Kettlebell Swings

1 person working at a time