CrossFit Miles City

Skill:

Kipping Pull up Progression

• If you don’t have strict pull ups yet, accumulate 10 negatives & 2 min of chin over bar hold

Conditioning:

20 min EMOM:

1. 10-20 Alternating DB Snatch
2. 5-10 Pull ups
3. 10-20 Box Jump Step Downs or Step ups
4. 5-10 Toes to Bar/Hanging Knee Raise/Sit ups
5. Rest

Warm up – 10 min: 

• 8 Split Squat Rock Backs/side
• 60 sec Close Grip Bar Hang
• 30 sec Starfish Side Plank/side
• 10 Cossacks + 10 Pause Goblet Squats

Strength:

• Back Squat 3×5 @33X1
• 3 sets: 1 Arm Press x 10 + 1 Arm Overhead Carry
• Strict Pull ups 3 x Max Reps @30X3

Conditioning: 

3 sets – 2 min ON/OFF:

• 250/200m Row
• 16 Reverse Lunges
• Push ups for Remainder

Score is total # of Push ups

W.O.D.

Surprise workout!

Today’s workout will be programmed with yesterday’s Open workout in mind.

W.O.D.

CrossFit Open WOD 21.1

For workout details, click here

Reminder: For anyone who is signed up to compete, we will be running through heats of the workout with judges beginning at 4 pm and ending once everyone has finished.  Let’s have fun and crush this thing!

W.O.D.

Relay:

• Sled pull down
• Rope climb/100m ski
• Sled pull back

then

Partner Rowling to 4000m w/ Air Squat penalty

Warm up – 10 min: 

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

Strength:

• Deadlift 3-5-7
• Bench Press 3-5-7
• Ring Rows 3×12-15

Conditioning: 

Partner WOD

20-16-12-8-4:

• Power Cleans

40-32-24-16-8:

• Step ups

Split the reps

Skill

Toes to Bar

• Straight Arm Band Pull Down x 10
• Shotguns
• V-ups
• Strict Toes to Bar/Knees to Elbow
• Bar Swing
• Knees to Elbow
• Toes to PVC
• Banded Toes to Bar
• Toes to Bar

W.O.D.

Partner or Solo Options:

10 min AMRAP:

3-6-9-12-15-etc.

• Dips/Push ups
• Toes to Bar/Knees to Elbow/Sit ups
• DB Snatch

If partner – I go, you go

Warm up – 10 min: 

• 8 Split Squat Rock Backs/side
• 60 sec Close Grip Bar Hang
• 1 Arm Overhead Carry
• Band Series

Strength:

• Back Squat 3-5-7
• Strict Pull ups 3 x 5-15 – add reps/clusters

Conditioning: 

Partner WOD – For time:

• 200 Double Unders/Singles
• 42 Shoulder to Overhead
• 150 ft. Walking Lunge
• 150 Double Unders/Singles
• 30 Shoulder to Overhead
• 100 ft. Walking Lunge
• 100 Double Unders/Singles
• 18 Shoulder to Overhead
• 50 ft. Lunge

Split the reps

W.O.D.

Partner or Solo options

For time:

• 20 Body Weight Step Ups
• 5-20 Toes to Bar
• 15 Snatches
• 20 Body Weight Step Ups
• 5-20 Toes to Bar
• 12 Snatches
• 20 Body Weight Step Ups
• 5-20 Toes to Bar
• 9 Snatches
• 20 Body Weight Step Ups
• 5-20 Toes to Bar
• 6 Snatches
• 20 Body Weight Step Ups
• 5-20 Toes to Bar
• 3 Snatches

You may increase weight each round if your snatches are done with excellent technique

If partner – split the reps

Warm up – 10 min: 

• 15 Pause Calf Raises
• 10 Cossacks + 10 Pause Goblet Squats
• 1 Arm Overhead Carry
• 10-20 Bar Taps

Strength:

• Front Squat from Floor 3×4
• 1 Arm Row 3×12/arm

Conditioning: 

Partner or Solo

10 min AMRAP:

3-6-9-12-15-etc.

• Thruster
• Pull ups
• Bar Facing Burpees

If partner – I go, you go