CrossFit Miles City

Warm up: 

2 rounds:

• Band Complex
• 30 sec Close Grip Bar Hang
• 10 DF Cuban Press
• 5 Lying Med Ball Chest Pass

Strength:

• Pause Bench Press 4×7
• Rest Pause Pull ups 4 sets: Go to 2RIR, rest 30 sec, Go to 2RIR

Conditioning:

Every 4 min for 3 sets:

• a) 8 DB Hang Clean & Jerks
• b) 10 Barbell Bent Over Rows
• c) 12 Push ups

Order:

• Round 1: abc
• Round 2: cba
• Round 3: bac

W.O.D.

10 min EMOM:

• ODD)1-6 Muscle Ups/Pull ups
• EVEN) 1-4 Wall Walks

immediately into

5 sets – 2 min ON/OFF:

• 10-18 Cal Row
• Max Wall Balls or Air Squats for remainder

If you hit 150 Wall Balls, your workout is over

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
• 6 Front Squats

Between sets, do 3 sets: 15 Pause Calf & Tib Raises

Conditioning:

Partner WOD – 3 sets each:

• 10 Double KB Russian Swing
• 10 Double KB Sumo Deadlift

immediately into 3 sets:

• 10 Reverse Lunges
• 5-10 Strict Toes to Bar/Hanging Knee Raise
• 5-10 Kipping Toes to Bar/Hanging Knee Raise

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 x 1/2 Kneeling Bottoms Up KB Press/Arm

Strength:

• Push Press 4×9
• 1 Arm Row 4×10/arm

Conditioning: 

Partner WOD – 3 sets:

• 10-20 Dips/Push ups
• 10-20 Banded Pause Chest to Bar Pull ups
• 20-60 sec Handstand Hold
• 20-40 sec Chin Over Bar Hold

I go, you go

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 Deadlift 4×9

Conditioning: 

Partner or Solo Options

10 min AMRAP:

4-8-12-16-20-etc.

• DB Step Ups

10-20-30-40-50-etc

• Double Unders

If partner – split the reps

Warm up: 

2 rounds:

• Band shoulder complex
• 30 sec Close Grip Bar Hang
• 10 DF Cuban Press
• 5 Bent over med ball slam

Strength:

• Pause Bench Press 4×9
• Rest Pause Pull ups 4 sets: go to 3RIR – rest 30 sec – go to 3RIR

Conditioning:

12 min EMOM:

• 8-15 DB Incline Bench Press
• 8-15 DB Chest Supported Row
• 30 sec Band Tricep Press Down
• 30 sec Band Hammer Curl

The gym is closed Friday 10/22 – 10/25.  We will be open on Tuesday 10/26.

Here are some out of the box workouts to keep you busy while we’re gone 🙂

Warm up:

2 rounds:

• 10 Single Leg RDL/Leg
• 8 Side Step Ups/Leg @30X1
• 20-30 sec Hanging Knee Raise Iso Hold

Strength:

5 min EMOM:

• Power Clean x 1

then

Pause Back Squat – Build to a heavy set of 3

Conditioning:

3 sets – 2 min ON/OFF:

• 10 Seated Leg Curls
• 10 Lying Leg Curls
• 10 DB RDL
• Toes to Bar for Remainder

Score is total # of Toes to Bar

Warm up:

Band Shoulder Series

10 PVC Pass Throughs + 30 sec Archer/side

then 2 rounds:

• 10 Cuban Press
• 15 Band Pull Aparts
• 1 Arm Overhead Carry
• 5 Banded Speed Press

Strength:

• Incline Bench Press – Build to a heavy set of 3
• DB Chest Supported Row 3×8-15 – increase weight or reps

Conditioning:

12 min AMRAP:

• 1-3 Wall Walks or 6 Plate Ground to Overhead
• 6 Muscle Ups/Pull ups
• 9 Push ups
• 12/10 Calories on a Machine

Warm up:

10 Nerve Floss/side

then 2 rounds:

• 10 Cossacks
• 10 ATG Split Squats
• 10 Banded Russian Kettlebell Swings

Strength:

Sumo Deadlift – Build to a heavy set of 3

Conditioning:

Partner WOD:

5-4-3-2-1:

• Front Squat

10-8-6-4-2:

• Body weight Bulgarian Split Squat/Leg

50-40-30-20-10:

• Double Unders

Alternate rounds