5 rounds for time:
25 KB swings (35/53 lb)
10 chest-to-bar pull-ups
5 rounds for time:
25 KB swings (35/53 lbs)
10 kipping pull-ups
5 rounds for time:
25 KB swings (18/26 lb)
10 jumping chest-to-bar pull-ups
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
6 sets for load:
3 deadlifts
– Use the same load across all sets.
Same as RX’d
6 sets for load:
5 deadlifts
– Use the same load across all sets.
Pre-workout:
8 rounds:
:20 double-under, triple-under, or crossover work
:10 rest
AMRAP 8:
40 double-unders
10 push presses (65/95 lb)
AMRAP 8:
40 double-under attempts
10 push presses (45/65 lb)
AMRAP 8:
30 single-unders
10 push presses (35/45 lb)
3 x 2:00 rounds:
12 front squats (105/155 lb)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.
3 x 2:00 rounds:
12 front squats (75/115 lb)
Max burpee box jump-overs
Rest 2:00
– Step down from the box.
3 x 2:00 rounds:
12 front squats (35/45 lb)
Max burpee box step-overs
Rest 2:00
– Step down from the box.
EMOM 12:
Odd min | 3 ring muscle-ups
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
EMOM 12:
Odd min | 1 ring muscle-up
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
EMOM 12:
Odd min | 3-6 low ring muscle-up transitions
Even min | max shuttle runs
– 1 shuttle = 25 ft down + 25 ft back
For time:
12 squat clean thrusters (75/115 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
For time:
12 squat clean thrusters (55/75 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
For time:
12 squat clean thrusters (35/45 lb)
400-m run
9 squat clean thrusters
400-m run
6 squat clean thrusters
400-m run
5 sets for total time:
500-m row
– Rest 3:00 between sets.
Same as Rx’d
5 sets for total time:
300-m row
– Rest 3:00 between sets
Pre-workout:
Every 2:00 for 5 rounds:
3 power snatches
5 rounds for time:
50 double-unders
10 power snatches (95/135 lb)
5 rounds for time:
30 double-unders
8 power snatches (75/115 lb)
5 rounds for time:
25 single-unders
6 power snatches (35/45 lb)
For reps:
3:00 of pull-ups
3:00 of push-ups
3:00 of sit-ups
3:00 of air squats
Same as Rx’d
For reps:
3:00 of ring rows
3:00 of hand-elevated push-ups
3:00 of sit-ups
3:00 of air squats
AMRAP 9:
9 burpees to a target (12 in)
10 alternating single-leg squats
AMRAP 9:
9 burpees to a target (6 in)
10 alternating single-leg squats to a target
AMRAP 9:
6 burpees
8 alternating step-back lunges
AMRAP 12:
50 thrusters (65/95 lb)
50 toes-to-bars
50 box jumps (20/24 in)
50 ring dips
AMRAP 12:
50 thrusters (55/75 lb)
50 knees-to-armpits
50 box jumps (20/24 in)
25 ring dips
AMRAP 12:
50 thrusters (35/45 lb)
25 hanging knee raises
50 box jumps or step-ups (12/20 in)
25 foot-assisted ring dips
AMRAP 20:
400-m run
25 double-unders
400-m run
50 double-unders
400-m run
75 double-unders
400-m run
100 double-unders
etc…
– Add 25 double-unders to each round.
– 100 m of running = 1 rep.
AMRAP 20:
400-m run
:15 double-under attempts
400-m run
:30 double-under attempts
400-m run
:45 double-under attempts
400-m run
1:00 double-under attempts
etc…
– Add :15 double-unders to each round.
– 100 m of running = 1 rep.
AMRAP 20:
200-meter run
25 single-unders
200-meter run
50 single-unders
200-meter run
75 single-unders
200-meter run
100 single-unders
etc…
– Add 25 single-unders to each round.
– 100 m of running = 1 rep.
Post-workout
4 sets:
:20 strict sit-ups
:10 rest
:20 flutter kicks
:10 rest
Pre-workout
EMOM 6:
3 bar muscle-ups or transition drills
For time:
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches (35/50 lb)
For time:
30-20-10:
Burpees
Chin-over-bar pull-ups
Alternating DB snatches (20/35 lb)
For time:
21-15-9:
Burpees
Jumping pull-ups
Alternating DB snatches (10/15 lb)
Pre-workout
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.
5 rounds for time:
20 push presses (55/75 lb)
20 alternating front rack lunges
5 rounds for time:
12 push presses (55/75 lb)
12 alternating front rack lunges
5 rounds for time:
10 push presses (35/45 lb)
10 alternating front rack lunges
For load:
2-2-2-2-2
Hang squat cleans
Same as RX’d
For load:
4-4-4-4-4
Hang squat cleans
Fundraising WOD for CrossFit Sderot
ONE MORE THING!... please don't forget to tune into the live-steam on Instagram on Sunday January 14th. Here is the Instagram link and timeline for that day:
https://www.instagram.com/invictusboston/
10:00am - live-stream begins
10:00-10:05 - class gathering and workout review
10:05-10:15 - words from Nofar (owner of CrossFit Sderot) & Josh (owner of
10:15-10:30 - warm up
10:30 - workout begins
10:55 - thank you's & wrap up
THANK YOU!
Teams of 3
Amrap in 25 minutes
Alternating full rounds:
8 Dumbbell Snatches 50/35lb
6 Pull Ups
4 Burpees Over the Dumbbell
** Every 6 rounds completed for the team (2 rounds each), perform 24 sync forward lunges as a team.
In 25 minutes, each athlete will complete a full round (8 DB Snatches, 6 Pull Ups and 4 Burpees over the DB) before switching to the next athelte.
Every 6 rounds completed for the team (2 rounds per athlete), the team will perform 24 syncronized bodyweight forward lunges together.
Once the 24 sync lunges completed, athletes will go back to work on the alternating full rounds.
10 rounds for time:
8/10-calorie bike
10 burpees
10 rounds for time:
7/9-calorie bike
8 burpees
8 rounds for time:
7/9-calorie bike
5 burpees
Post-workout:
EMOM 6:
Min. 1 | Plank hold
Min. 2 | Flutter kicks
5 rounds for time:
2 rope climbs
10 GHD sit-ups
20 box jumps (20/24 in)
– Step down from the box.
5 rounds for time:
1 rope climb
10 GHD sit-ups to parallel
20 box jumps (20/24 in)
– Step down from the box.
5 rounds for time:
3 pull-to-stands
10 hollow rocks
15 box step-ups (12 in)
– Step down from the box.
For load:
5-5-3-3-1-1
Deadlift
– Start at 75% of 1-rep-max.
– Build to a 1-rep-max deadlift.
Same as RX’d
For load:
5-5-5-5-5
Deadlift
– Find a slightly challenging load and stay there for all 5 sets.
– Work on mechanics and safe, efficient movement.
AMRAP 5:00
Row 500 meters
Max wall-ball shots (14/20 lb) (9/10 ft)
– Rest 5:00 –
AMRAP 5:00
Row 500 meters
Max med-ball cleans (14/20 lb)
Same as RX’d
AMRAP 5:00
Row 400 meters
Max wall-ball shots (10/14 lb) (9/10 ft)
Rest 5:00
AMRAP 5:00
Row 400 meters
Max med-ball cleans (10/14 lb)
Post workout:
400-meter partner medicine ball carry
– Trade off as needed.