CrossFit Toledo – CrossFit
WOD
0-11: Metcon (Distance)
11 minute row
11-15: Shoulder Press (4 min to find daily 3RM)
15-26: Metcon (Distance)
11 minute bike
CrossFit Toledo – CrossFit
Strength
A: Front Squat (3×3 climbing )
B: Front Squat (3×3 @ 91% of A)
WOD
Metcon (AMRAP – Reps)
AMRAP 13
2×25’ OH lunge 75/55 (10 reps)
15 sit ups
2×25’ OH lunge
15 T2B or GHD sit ups
One round = 50 reps
CrossFit Toledo – CrossFit
WOD
Metcon (Calories)
AMRAP 5
400m run
15 PC 75/55
Max cals remaining time
Rest 2 minutes
AMRAP 5
400m run
15 CJ
Max cals remaining time
Rest 2 minutes
AMRAP 5
400m run
15 PS
Max cals remaining time
Rest 2 minutes
AMRAP 5
400m run
15 OHS
Max cals remaining time
Score is total calories
ELEMENTS 3 – Ground to Overhead (Time)
WARM UP
Intro to the assault bike
After General warm-up, one minute bike sprint
SKILLS & STRENGTH
A med ball squat clean
B power clean
C Thruster
D Snatch
C Clean & Jerk
WORKOUT OF THE DAY
5 RFT
5 C&J
6 pull ups
7 HR push ups
CrossFit Toledo – CrossFit
CFT Barbell Class
Power Clean (2@65%, 2@75%, 1@80%)
Snatch Balance + Snatch Push Press + OHS
Climb as form allows
Split squat
Rear foot elevated with 2KB/DB
CrossFit Toledo – CrossFit
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: HPC + PJ (10 minutes to build)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
7 PC 135 | 95/65
7 S2OH
14 sit ups
7 BF burpees
28 double unders
CrossFit Toledo – CrossFit
WOD
The first 6 class reservations
will begin the workout at the
call of three, two, one… Go!
The second heat (athletes 7-12)
will begin at the 10:00.
Row: Metcon (Calories)
5 rounds
30 seconds erg sprint
Rest 90 seconds
WOD: Metcon (AMRAP – Reps)
Amrap 8
10 DDB Deadlifts
25’ single DB OH(L) lunge (5 reps)
10 box jumps 24/20
25’ DB OH(R) lunge
Rest 2 minutes
Until 20:00
Bike: Metcon (Calories)
5 rounds
30 sec all out assault bike sprint
Rest 90 seconds
CrossFit Toledo – CrossFit
Strength
A: Bench Press (5X2 climbing)
B: Shoulder Press (2X5 climbing)
Conditioning
Metcon (AMRAP – Rounds and Reps)
Amer of 12
8 HSPU
8 T2B
8 ps 95/65
24 double unders
CFT Run Club
If you missed the 5 mile group run, please try to make it up by Wednesday.
Mid week run:
Run 1 mile at group long run pace (~10:00)(Grinders, wear a vest for this first one)
rest 2 minutes
Run 1 mile at target race pace
Rest 2 minutes
run 1 mile slightly faster than the previous one.
Weekend long run:
Plan is to meet at Nikki & Mickey’s place at 12:45 PM on Saturday, with run beginning at 1 PM. It will be a 10 K Loop through Wildwood and back. Hope to see you there!
CrossFit Toledo – CrossFit
Strength
A: Front Squat (3×4 climbing)
B: Front Squat (3×4 across at 88% of A)
WOD
Metcon (Time)
5 RFT
20/16/13 cal row/bike
16 single DB thruster
8 DDB devils press
Time cap 19
CrossFit Toledo – CrossFit
Workout Of the Week
CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)
Complete as many rounds as possible in 15 minutes of:
3 wall walks
12 dumbbell snatches
15 box jump-overs
F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
To learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click here