CrossFit Toledo – CrossFit
Conditioning
The Row isThe preferred work out,
but options B or C are available
for larger classes.
A: Metcon (Time)
6K/5K Row
it’s good for you
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Gymnastics
10 minutes of skills practice
Talk to your coach for a
Suggestion for progression
Conditioning
Alternative monostructural cardio options
B: 5k Run (Time)
Max Effort 5k Run
C: Metcon (Distance)
24 minute bike
CrossFit Toledo – CrossFit
WOD
Metcon (5 Rounds for time)
5 rounds on the 4:00
27 lat bar hops
21 ab mat sit ups
15 HR pushups
9 DL
Score working time each interval, add weight once finished and rest until the next 4:00
Round 1: 135/95
Round 2: 165/115
Round 3: 185/135
Round 4: 205/145
Round 5: 225/155
Accessory work
20-16-12, NFT
Alt bicep curls
Slow eccentric ring dips
DB bent over row
CrossFit Toledo – CrossFit
Strength
Shoulder Press (6×4 climbing )
WOD
Metcon (Time)
9 RFT
7 pull-ups
7 double dB hang C&J
7 box jump overs 24/20
()
CrossFit Toledo – CrossFit
Strength
A: Back Squat (Challenging set of 5)
During warm up sets as you work up, warm up your BTN jerk
WOD
Metcon (Time)
5RFT
4 Back squats 70% of A
1 BTN jerk
12/10 row or 10/8 bike
9 T2B, T2R, or GHD sit ups
CrossFit Toledo – CrossFit
Conditioning
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
Deadlifts 225/155
HSPU
20-18-16-14-12-10-8-6-4-2
Sit ups
Walking lunges
Extra Credit
Metcon (AMRAP – Rounds)
On the 2:00 x3
20/15 cal bike
On the 1:30 x4
15/12 cal bike
On the 1:00x 5
10/8 cal bike
Score rounds completed. Max is 12
CrossFit Toledo – CrossFit
Strength
Bench Press (Warm up throughly, then 2×10 across)
WOD
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Only score FULLY COMPLETED rounds during each interval. You may add partial reps under comments
CrossFit Toledo – CrossFit
Weightlifting
A: Barbell complex: PS + SS (EMOM X 10 climbing)
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP 12
12 Alt DB Snatch
12 OHS( 70%of A)
50 m unbalanced farmer carry *
* using your dumbbell and a KB of a differing weight (at least 10%)
()
CrossFit Toledo – CrossFit
WOD
Armistice (3 Rounds for time)
3 rounds on the 5:00
score working time each round
Round 1:
400 m run
21 DL 185/125
21 HR Pushups
21 Pull-ups
Round 2:
400 m run
15 DL
15 HR Pushups
15 Pull-ups
Round 3:
400 m run, 9, 9, and 9
alternate RX cardio option if it is dark or raining:
30/24 bike, or 40/30 row
Accessory work
3 rounds, NFT
15 GHD Sit ups
12 BB Good mornings (Climbing)
9 Sandbag cleans
CrossFit Toledo – CrossFit
Weightlifting
Barbell complex: PC + 2 S2OH (Build as form allows)
WOD
Metcon (Time)
4 rounds
45 DUs
35 AKBS 53/35
25 Walking lunges
150m run or 10/8 bike
Rest 2 minutes
|rX+ 75 DUs |If you can consistently do sets of 40+ unbroken
CrossFit Toledo – CrossFit
Strength
A: Front Squat (Challenging Triple)
Conditioning
Metcon (Time)
20-16-12-8-4
Cal bike or row
Burpee box jumps 24/20
8-8-8-8-8
Front squats (60% of A)