CrossFit Miles City

W.O.D.

Partner or Solo Options

Every 6 min for 2 sets each:

• 400-1200m Run
• 5 min AMRAP: 5 Pull ups 10 Push ups 15 Squats

If partner, run together & alternate rounds on Cindy

Scale distance as needed

Warm Up:

10 Nerve Floss/side

then 2 rounds:

• 15 Seated Leg Curls
• 10 Single Leg RDL/Leg
• 8 Side Step Ups/Leg @30X1

Strength:

• Deadlift – Build to a Heavy set of 5
• RDL 2×10 @30X1

Conditioning:

3 sets – 2 min ON/OFF:

• 15/10 Cal Row
• 15 Russian Kettlebell Swings
• Step Ups for Remainder

score is total # of step ups

Warm up:

Band Shoulder Series

then 2 rounds:

• 30 sec Close Grip Bar Hang
• 10 DF Cuban Press
• 15 Rocking Hip Flexor Mob/side
• 5 Bent Over Med Ball Slam

Strength:

• Bench Press x 2.2.1 @30X1 – Build to a heavy set, Barbell/Ring Push ups 2×8-15 – add elevation/weight/band if needed
• 3 sets: Max Pause Strict Pull ups + Max Chin Over Bar Pull ups

Conditioning:

Partner WOD

9-8-7-6-5-4-3-2-1:

• Hang Power Cleans
• Dips/Close Grip DB Bench Press
• Double Unders x 10

I go, You go on Hang Power Cleans & Dips

Split the Double Unders

W.O.D.

40 min EMOM:

1. 40 sec on Machine
2. 20-60 Double Unders
3. 1-6 Muscle Ups/Toes to Bar
4. Rest

Warm Up:

2 rounds:

• 10 Cossacks + 10 Pause Goblet Squats
• 5 Yoga Push ups + Spiderman Lunge w/ Rotation
• 90 sec Rolling Plank

Strength:

• Front Squat complex (3 Pause Front Squats + 2 x 1 1/4 Front Squats + 1 Front Squat) – build to a heavy set
• 2 sets: 15 Pause Calf/Tib Raises

Conditioning:

Partner WOD – 5RFT:

• 30/20 Cal Row
• 12 Clean & Jerks

Split the Reps

Warm Up:

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

• 10 Cuban Press
• 15 Face Pulls + 15 Band Pull Aparts
• 1 Arm Overhead Carry

Strength: 

• Seated Strict Press – Build to a heavy set of 6, 1 Arm Press 1×12/arm
• 3 sets: 8 Pause Ring Rows + 3-5 Ring Rows

Conditioning:

12 min EMOM:

1. 40 sec on Machine
2. 5-10 Strict Toes to Bar
3. 15-20 Kettlebell swings
4. 1-3 Wall Walk or 30 sec Handstand Hold or Overhead KB Carry

W.O.D.

Partner or Solo Options

For Time:

• 800m Run

then 10 rounds:

• 5 Pull ups
• 10 Push ups
• 15 Air Squats

then

• 800m Run

If partner – split reps/distance

Warm Up:

10 Nerve Floss/side

then 2 rounds:

• 15 Seated Leg Curls
• 10 Single Leg RDL/Leg
• 8 Split squat rock backs/side

Strength:

• Deadlift – Build to a heavy set of 6
• RDL 1×12 @30X1

Conditioning:

Partner WOD

5 min AMRAP:

• 8 Bulgarian Split Squats/Leg
• 40 Double Unders

rest 3 min

5 min AMRAP:

• 10 Heels elevated KB Deadlifts
• 100 ft. Farmer Carry

alternate rounds

Warm up

Band Shoulder Series

then 2 rounds:

• 10 DF Cuban Press
• 30 sec Close Grip Bar Hang
• 15 Rocking Hip Flexor Mob/side
• 5 Bent Over Med Ball Slam

Strength:

• Bench Press cluster set x 3.2.1 @30X1 – build to a heavy set, then Barbell/Ring Push ups 1×8-12 – add elevation/weight/band as needed
• Strict Pull Ups – 3 sets: Max Pause Strict Chest to Bar Pull ups + Max Chin Over Bar Pull ups

Conditioning:

Partner WOD – 12 min AMRAP:

• 200m on a Machine
• 10 x 1 Arm Row/arm
• 20-30 sec Ring Support/Ring Plank/FLR

alternate rounds

There will be no class today.  We are in Bozeman for a competition!