CrossFit Toledo – CrossFit
Warm-up
Independent warm up – EMOM to begin promptly at 15 past
500m row then 3 rounds:
10 pvc rollover
10 lunges
5 strict pull-ups or ring rows
Then warm up snatch to 50%
Weightlifting
EMOM X 10
1-3: 2 Ps + 2 OHS @ 65%
4-6: 2 Snatches at 75%
7-10: Snatch (Heavy single)
Conditioning
Metcon (Time)
Adam
32 GHD sit-ups or T2B
32 DU
32 AKBS 53/35
32 DU
32 Goblet squats
32 DU
32 KB C&J
32 DU
32 burpee’s
CrossFit Toledo – CrossFit
WOD
Staggered waves of
5 on the 5:00
Metcon (Time)
1200/900m row
1 / 0.8 mi bike
80 Donkey kicks
60 WallbaLLS 20/14
400m run
20 ring push ups
|RX+ Ring push up + Alt. side plank with 2 sec. hold
Strength
Lift: Push Press (Post-WOD daily 3RM)
CrossFit Toledo – CrossFit
Extra Credit
W4d2
To be done outside of class
6×400 on the 4:00
Shorter rest this week so slow it down
Gymnastics
Individualized skill work
EMOM X 10
WOD
Metcon (2 Rounds for reps)
ROUND 1 – AMRAP 6
2X25’ (10 reps) DB OH Lunge 50/35
20 Alt DB Snatch
20 Sit-ups
Rest 4 min
ROUND 2 AMRAP 6
2X25’ Front rack lunge
20 BJ 24/20
20 Air Squats
CrossFit Toledo – CrossFit
Barbell Cycling
Begin with ~50% of CJ
Stay there for first 5
You may increase during final 5
Barbell Complex: C + 3 FS (EMOM X 10 )
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
5 S2OH 115/75
10 Lateral Burpee
5 HPC
10 Lateral bar hops
CrossFit Toledo – CrossFit
Conditioning
Athletes willRotate between all 5 WODs, beginning each on the 5
A-B : Metcon (AMRAP – Reps)
To be done Twice, changing spots:
AMRAP 4
Partner A: 7/5 bike or row
Parter B: 2-4-6-8 asc. OHS 95/65
Score total OHS between both partners
C: Metcon (Time)
Relay for time 2x400m run
D-E: Metcon (AMRAP – Reps)
To be done twice
AMRAP 4
A: 25 DUs
B: 1-2-3-4-5… asc. Devils press
Score dev press for both
CrossFit Toledo – CrossFit
Squat
Back Squat (7 min on the clock to find 2RM)
Metcon (AMRAP – Reps)
AMRAP 18
9 RKBS 70/53
7 T2B or T2Rings or GHD Sit-ups
5 BBJO 24/20
CrossFit Toledo – CrossFit
Strength/Skill
EMOM X 16 (4 rounds)
Min1: 3 POWER CLEAN + 3 PUSH PRESS (Start light and climb)
Min2: 8 (each arm) DB bent over row (use bench)
Min3: Bench Press (4 reps, climbing)
Min4: Rest
Conditioning
StephStaBerger (Time)
500m row or 28 cal bike
21 Hang C+J 95/65
500m row or 28 cal bike
15 C&J 115/80
500m row or 28 cal bike
9 Squat clean & J 135/95
Extra Credit
Keep the first Half mile slow, but if it feels
Good, feel free to pick up the pace
4 mile run (Time)
CrossFit Toledo – CrossFit
Skill work
Turkish Get Up (10 minute To work up as comfortable)
WOD
Metcon (AMRAP – Reps)
3 rounds (23 min)
1 min cal bike
Rest 1 min
1 min Wallballs
Rest 1 min
1 min cal bike
Rest 1 min
1 min Alt DB Snatch
Rest 1 min
DB and WB weight is athlete choice
CrossFit Toledo – CrossFit
Strength
A: Deadlift (Daily 3RM )
B: Deadlift (3×3 at 93% of A)
Conditioning
WOD: Metcon (AMRAP – Reps)
AMRAP 9
5 HSPU
1-2-3-4-5-6…
Deadlifts 225/155
On the 2:00, 4, 6 & 8 min mark:
25 DUs or lateral bar hops
SCORE just the DEADLIFTs
Extra Credit
Runners
4 x 400 on the 5:00
Run first interval at 85% effort
Increase intensity with each effort (a few sec faster each time)
Score best effort
400m Run (Time)
Max Effort 400m Run
CrossFit Toledo – CrossFit
Strength/Skill
Overhead Lunge (4×6 climbing)
WOD
Metcon (AMRAP – Reps)
AMRAP 11
7/5 Cal bike or row
5 |C2B| Pull-ups
2-4-6-8…
DB Thrusters 50s/35s
DB Front rack lunge
Cal and pull-ups are constant while thrusters and lunges ascend