CrossFit Miles City

Warm Up – 10 min: 

• 60 sec Close Grip Bar Hang
• 15 Rocking Hip Flexor Mob/side
• 20-30 sec Bottom of Dip Hold/Ring Handcuff stretch
• 20 Face Pulls + 20 Band Pull Aparts

Screens:

• Heel to Butt
• Overhead

Strength: 

• Back squat 4×7 – try to match the weight that you used last week for sets of 6
• Chin ups/Assisted Ring Pull ups 4 x max reps @30X3
• 3 sets: (1 Arm Press x 5 + Overhead Carry) x 2

Conditioning: 

Partner WOD – I go, You go style:

• 12-9-6-3
  • Dips/Ring Push ups/DB Neutral Grip Bench Press
  • 1 Arm Row/arm
  • Bulgarian Split Squats/Leg

W.O.D.

“Napalm”

2RFT:

• 10 Bar MU/Burpee Pull ups
• 20 Bar Facing Burpees
• 30 Deadlifts
• 40 Wall Balls

Scale reps as needed

Screen: 

• Ankle
• Front Rack
• Heel to Butt

Warm Up – 10 min: 

• 8 Eccentric Ankle Dorsiflexion/side
• Tricep Openers
• 20-30 sec Bottom of Dip Hold
• 8 Goblet Kossack Squats/side

Strength: 

• Front Squat 5×3
• Incline Chest Supported Row 4×12

Conditioning: 

Partner WOD – 20 min AMRAP:

• 5 Pull Ups
• 7 Dips/Push ups
• 9 KBS
• 200m Run
• 50 Double Unders

Alternate every movement

Game: 

Taps/Lightning

Conditioning: 

2 sets – 30 sec ON/OFF @80% effort:

• Row
• Battle Ropes
• Bike
• Sit ups
• Run
• Ball Slams
• Ski
• DB Glute Bridge
• Double Unders
• Push Sled (light)

Screen: 

• Toe Touch – RDL
• Prone Heel to Butt – Step ups

Warm up – 10 min: 

• 10 Nerve Floss/side
• 8 Split squat rock backs/side
• Band series w/ good mornings
• 30 sec Ring Handcuff stretch

Strength: 

• Deadlift 4×6
• Bench Press 4×6
• 1 Arm Row 4×10/arm

Conditioning: 

Partner WOD – 3 sets each:

• 10 DB Hang Clean & Jerk
• 15 Ring Rows
• 5 DB Forward + Reverse Lunges/Leg

Skill: 

Ring Muscle Ups

• If you don’t have 3 strict pull ups accumulate 2 min hold:
  • Ring support/Ring plank
  • Chin over bar hold/Top of RR
  • Practice with Ring Thing
• If you have 3 strict pull ups, but not muscle ups, accumulate 10 Ring Muscle Up negatives
• If you have strict Ring Muscle Ups, practice kipping Ring Muscle Ups

Conditioning: 

3 sets – 4 min ON/OFF:

• 2-4 Muscle Ups/3 Burpee Pull ups
• 10 Alternating DB Snatch
• 200m Row/Ski/Run or 0.25 mile Bike

Screen 

• Heel to Butt – box squat
• Overhead – landmine press

Warm Up – 10 min: 

• 60 sec Close Grip Bar Hang
• 1 Arm Press x 5 + Overhead Carry x 2
• 8 Side Step ups/Leg @40X1
• 30 Face Pulls + 10 Band Pass Throughs

Strength: 

• Back Squat 4×6
• Strict Press 4×6
• Strict Chin ups – accumulate 30 reps
  • If you don’t have 3 strict pull ups, accumulate 15 Chin up negatives as slow as possible
  • If you have 10+ strict chin ups, add weight

Front Squat 4×4

Dips/Close grip bench press – accumulate 30 reps

-If you have 10+ dips, add weight

Conditioning: 

3 sets – 30 sec ON/OFF:

• Bent Over Rows
• Goblet Step Ups
• Ring Push ups/Bar Push ups
• Hollow Hold

Partner WOD 

30 min AMRAP:

• 60 Cal Row
• 40 Alternating DB Snatch
• 60 Cal Ski
• 40 Push Press
• 60 Cal Bike
• 40 Chest to Bar Pull ups
• 60 Cal Run
• 4 x 50 ft Handstand Walk / Overhead Walking Lunges

Split the Reps

Screen: 

• Front Rack – if you fail, use straps, or perform goblet squats
• Heel to Butt- if you fail, squat to box at pain-free height
• Ankle – if you fail, elevate heels w/ 5# plate

Warm up – 10 min: 

• 10/10 Calf Raise on Plate w/ 10 sec hold at top between sets of 10
• 20-30 sec Bottom of Dip Hold/Ring Handcuff stretch
• 5 Sandbag Bear Hug Squats + Carry x 2
• Tricep Openers

Strength: 

• Front Squat 4×4
• Dips/Close Grip Bench Press – Accumulate 30 reps
  • If you have 10+ body weight dips, add weight
• Chest Supported Incline Row 4×12

Conditioning: 

5RFT:

• 3 Muscle Ups
• 5 Power Cleans
• 7 Bar Facing Burpees
• 9 Wall Balls

Game: 

Taps/Lightning

Conditioning: 

20 min @80% effort:

• 200m Run
• 30 sec Chin Over Bar Hold
• 250m Row
• 30-60 sec Handstand Hold/Overhead Plate Hold
• 250m Ski
• 10 Strict Knees to Elbows/Shotguns/Dead Bugs
• 0.4 Mile Bike
• 30 sec Hollow Hold