CrossFit Toledo – CrossFit
Strength
EMOM X 10
1-5: Deadlift (5×3 across ~75%)
6-10: Deadlift (5×3 climbing)
WOD
Metcon (AMRAP – Reps)
AMRAP 12
4 PC 95/65
2 front rack reverse lunges
4 shoulder to overhead
10 T2Bo or T2R
20 lateral bar hops
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Reps)
Amrap 14
2-4-6-8-10… continuing to ascend
Hang C & J (R) 50/35
10-10-10-10-10…
Box jumps 24/20
2-4-6-8-10… Ascending
Hang CJ (L)
5-5-5-5-5…
Burpee Box jumps 24/20
Accessory work
3×12 for completion
GHD sit ups
GHD hip extensions
BB Glute bridge(Hip thrust) with three second pause at top
CrossFit Toledo – CrossFit
Strength
A: Back Squat (4×3 climbing)
B: Metcon (Weight)
Using 65% of A across
EMOM X 7
Each minute, please perform:
2 FS + 5 BS
Athletes may re-rack the bar between front and back squats
WOD
Time cap 15
C: Metcon (Time)
60/50 bike
5 Rounds of |C2B| Cindy
stop sign run(~550 m)
CrossFit Toledo – CrossFit
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
CrossFit Toledo – CrossFit
Just show up. Come practice a skill. Stretch. Do a workout you missed….
WOD
CrossFit Toledo – CrossFit
Metcon (Time)
4 rft
400 m partner run
5 rope climbs or muscle ups
10 barbell complexes
* BB complex
PS + 20H lunge + OHS 75/55
CrossFit Toledo – CrossFit
Barbell Cycling
Build in weight throughout as form allows
EMOM X 10
Min1: Barbell Complex: Clean+Jerk+Lunge (R+L)
1 Clean (squat)
1 Jerk
2 Overhead Lunge
Min2: Barbell complex: SC + HPC + FS
WOD
Metcon (Time)
4 RFT
14 WB 20/14
7 C&J 135/95
14 WB
7 burpee T2B/T2R
CrossFit Toledo – CrossFit
WOD
Metcon (Time)
Time cap 26
75/60 row or 60/50 bike
40 DL 155/105
40 BJ 24/20
40 HSPU or HRPU
40 BJ
40 DL
75/60 row or 60/50 bike
CrossFit Toledo – CrossFit
Strength
Back Squat (Are you peaked for a new 5 RM?)
WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
CrossFit Toledo – CrossFit
Weightlifting
A: Push Press (Daily 3RM)
B: Push Jerk (Daily 2RM)
WOD
Metcon (4 Rounds for time)
4 rounds on the 4:00
30 double unders
15/12 row, 12/10 bike or 150 m run
9 DDB deadlift 50s/35s
7 HPC
5 S20H
3 Devils press