CrossFit Miles City

Warm Up – 10 min: 

• 10 Nerve Floss/side
• 1 Arm High Pull x 12/arm + Overhead Carry
• 10 Single Leg Bench Hamstring Curl/Leg
• 8 Split Squat Rock Backs/side

Strength: 

• Deadlift 4×4
• Bench Press 4×4
• Ring Rows 4×10

Conditioning: 

Partner WOD

10 min AMRAP:

•  2 Clean & Jerks
• 50 ft. Walking Lunge – You choose the style of loading
• 4 Clean & Jerks
• 50 ft. Walking Lunge
• Continue adding 2 Clean & Jerks/round

Partners alternate every round

Skill: 

Kipping Pull Up Progression

If you don’t have 3 strict pull ups, accumulate 10 negatives instead

W.O.D.

Partner Barbara

5 sets:

• 20 Pull ups
• 30 Push ups
• 40 Sit ups
• 50 Air Squats

Rest 3 min

Split the reps

Warm up – 10 min: 

• 8 Side Step Ups/Leg @40X1
• 20-30 sec Bottom of Dip Hold/Handcuff Stretch
• 8 Eccentric Ankle Dorsiflexion/side
• Band Series

Strength: 

• Back Squat 4×4
• Dips 3 x Max Reps @22X2
• 1 Arm Row 3×10/arm

Conditioning: 

6 min AMRAP:

• 15 KBS
• 30 Double Unders

W.O.D.

The reps of this workout will be individual to each person.

The first set of muscle ups will be at or slightly above your max set of muscle ups or pull ups.  You will then decrease 3 reps/round for 3 rounds.  After each round of muscle ups you will either run 400m, row 500m, ski 500m or bike 1 mile.  For every break you take on the muscle ups, you will have to perform a penalty of half that distance.

Example:

For Time:

10-7-4

• Bar Muscle Ups

400m run after every round

For every break on the muscle ups, run 200m

Warm Up – 10 min: 

• 8 Eccentric Ankle Dorsiflexion/side
• 1 Arm High Pull x 12/arm + 1 Arm Overhead Carry
• 10 Pause Goblet squats
• 10 Powell Raise/arm

Strength: 

Front Squat 3×5

Conditioning: 

“Vader”

3RFT:

• 24/17 Cal Row
• 21 Wall Balls
• 18 Alternating DB Snatch
• 15 Burpees Over Rower

Game: 

Musical Wall Balls

W.O.D.

Waterfall – 5 min @ each station:

1. Sled Pull/Sled Drag
2. Sandbag Bear Hug Carry Down & Back
3. Rope Pull + Sled Push
4. Farmer Carry Down & Back

Cashout: 

Class Choice

Warm Up – 10 min: 

• 10 Nerve Floss/side
• 20-30 sec Bottom of Dip Hold/Ring Handcuff stretch
• Band series w/ Good Mornings
• 20 Band Face Pulls + 20 Band Pull Aparts

Strength: 

• Deadlift 3×5
• Bench Press 3×5
• 1 Arm Row 3×10/arm

Conditioning: 

Partner WOD – 10 min AMRAP:

• 2 Power Cleans
• 2 Dips/Hand Release Push ups
• 4 Power Cleans
• 4 Dips/Hand Release Push ups

Continue adding 2 reps/round

Partner switch after every round

Skill: 

Ring Muscle Ups

If you don’t have 3 strict pull ups:

• 10 sec Ring Support + Slow Negative
• Ring Row Transition Drill
• 15 Shotguns + 30 sec Hollow Hold
• Ring Thing

If you do have 3 strict pull ups:

• Ring Thing
• Box Transition drill
• Band Transition Drill
• Ring Muscle Up Negatives

Conditioning: 

Partner WOD – 5 sets each:

• 2 Muscle Ups/Burpee Pull Ups
• 10 KBS
• 30 Double Unders

Immediately into 5 sets each:

• 8 Toes to Bar
• 10 Single Arm Hang Clean & Jerks (5/arm)
• 14/12 Cal row

Warm Up – 10 min: 

• 15 Rocking Hip Flexor Mob/side
• 60 sec Close Grip Bar Hang
• 8 Side Step Ups/Leg @40X1
• 90 sec Rolling plank

Strength: 

• Back squat 3×5
• Ring Push ups 3×10-20
• Strict Chin Ups 3 x 5-10 @30X3

Conditioning: 

Partner WOD – I Go, You Go:

3 sets:

• 20 Alternating DB Press
• 15 Ring Rows
• 50 ft. DB Front Rack Reverse Lunge

Partner WOD: 

3-4 sets:

• 10 Burpee Box Jump Overs
• 20 Alternating DB Snatch
• 3-10 Muscle Ups/Pull ups
• 20 Alternating DB Snatch
• 10 Burpee Box Jump Overs