WODs

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

AMRAP x 3 MINUTES

8 KB DL

16 Mountain Climbers

8 Scap Pull-ups

8 Lunges

-rest 1:00*-

AMRAP x 3 MINUTES

8 Russian KB Swings

8 Plank Jump Tucks**

8 Kip Swings

8 Step Ups

Workout

Metcon (3 Rounds for reps)

3 SETS FOR REPS

AMRAP x 3 MINUTES

Russian KB Swing (70/53)|(53/35)

into…

AMRAP x 3 MINUTES

Up-Down + Pull-Up*

*1 Up-Down + 1 Pull-up = 1 Rep

into…

AMRAP x 3 MINUTES

Single DB Box Step-Up (50/35)|(35/25)

-Rest 3:00 b/t Sets-

Cool Down

Warm-up (No Measure)

3:00 Slow Pedal on Bike

2:00 Walking Rest

1:00 Rebound Rest*

*Rebound = Lay & Breath Slow!

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

GENERAL WARM-UP

AMRAP X 4 MINUTES

6 Push-ups

8 Kipping Swings

10 Air Squats

-THEN-

SPECIFIC WARM-UP

AMRAP X 6 MINUTES

:30 Barbell Press to Overhead Hold

:30 Slow Elbow Punches

:30 Squat Hold (No Barbell…focus on opening up the bottom of your squat)

Extended Warm-up

Thruster (1×3)

ON A 10:00 RUNNING CLOCK…

Build to a Moderate Set of 3 Thruster

Workout

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

1:30 Bike (Moderate Pace)

:30 Tuck Hold

:30 Arch Hold

8/8 Single Arm DB Thruster (Light/Moderate)

Workout

Metcon (4 Rounds for reps)

4 SETS NOT FOR TIME

3/3 DB Turkish Get-Up*

15 DB Bent Over Row (2121)

25 Weighted Sit-ups (Athlete Choice)**

Max Unbroken Strict Dips***

-Rest as Needed Between Sets-

*On TGU, perform 3 reps on L side then 3 reps on R side.

**For weighted sit-up, use single object across chest.

***Dips can be performed on rings, bars, or boxes…goal is at least 10 reps per set whether unbroken or not.

Finisher

Metcon (Calories)

IN TEAMS OF 3…

ON A 10:00 RUNNING CLOCK…

Max Cal Bike

*Partner 1 works while partners 2 & 3 rest. Alternate partners as needed.

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

AMRAP x 7 MINUTES

10 Cal Row

10 Alt. Samson Lunge Stretches

10 Up-Downs

20 Mountain Climbers

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Finisher

Warm-up (No Measure)

3 SETS

15 Slow Tuck-Ups on Rower

1:00 Hollow Rocks

-Rest as needed b/t Sets-

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Double Unders

12 Alt. Lunge w/ PVC Pass

6 OHS (:02 descent and :02 pause in bottom)

:15 Wide Grip Hang (from pull-up bar)

Strength

Power Snatch (EVERY 1:30 FOR 6 SETS x 2 TNG Power Snatch)

EVERY 1:30 FOR 6 SETS

2 TNG Power Snatch

*Build to a moderate-heavy double in sets 1-3 then use same weight across for final 3 sets.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES

3 Power Snatch (155/105)|(115/75)

6 Toe 2 Bar

6 Strict Pull-ups

6 Toe 2 Bar

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

2-3 SETS FOR QUALITY

200m Jog

10 Alt Single Leg Good Mornings (with light DB)

:10 Hollow Hold

10 DB Thrusters (:01 pause at top)

:10 Hollow Hold

10 Up-Down + Box Tall Step-Up (Jump in rounds 2 and 3)

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – 3-5 Tall Box Jumps*

MIN 2 – 2-3 Wall Walks

*Suggested max height of 36″

Workout

Metcon (3 Rounds for reps)

3 SETS (4:00 ON / 2:00 OFF)

200m Run

20 Box Jump Over (24/20)

20 Wall Balls (20/14)|(14/10)

Max Deadlifts (275/185)|(185/125)

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

5 Bootstrappers + 5 Burpees

15ft Bear Crawl

10 Groiners + 10 Air Squats

10 Elbow Punches + 5 Press from Front Rack

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

500m Row

21 Air Squats

15 Shoulder to Overhead (95/65)|(65/45)

-Rest 3:00-

AMRAP x 3 MINUTES

Max Burpee to Target*

*Ideal target height is 6″ above standing reach
Score is total rounds + reps. For the burpees, every 10 reps = 1 round. If athlete gets 25 reps it would be 2 rounds + 5 reps.

Optional Finisher

Warm-up (No Measure)

NOT FOR TIME

2-4-6-8-10-8-6-4-2*

DB DBL Bicep Curls (35/25)|(25/15)

DB DBL Bent Over Row

*For both movements, both arms move at the same time.

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

3 ROUNDS*

60 Single Unders

10 Lunge → Goblet Lunge → 4/4 KB OH Lunge

7 Push-ups → :20 Ring Support Hold → 7 Dip Negative

10 KB DL → 10 KB Russian Swing → 7 KB American Swing

10 Sit-up → 10 Leg Lift → 10 Hanging Knee Raise

Workout

Metcon (4 Rounds for reps)

4 SETS*

1:00 Russian KB Swings (70/53)|(53/35)

1:00 Box Jumps (24/20)

1:00 Plate OH Lunge (45/35)|(35/25)

1:00 Alt. V-Ups or Bicycle Crunches

-Rest 1:30 b/t Sets-

*Athletes should start each set at a different station and complete the full set in that new order. Rotate down the list.

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

3:00 BIKE INCREASING EFFORT

MIN 1: EASY

MIN 2: EASY+

MIN 3: MODERATE

-THEN-

3 ROUNDS FOR TIME

10 Tempo Air Squats (33X1)

15 PVC Good Mornings

10 Cossack Squats

**5 MIN CAP on the 3 Rounds**

Workout

NCFIT Baseline – Strength (Weight)

ON A 20:00 RUNNING CLOCK…

Build to 5RM Back Squat
*Rest at Least 5:00 before Sprint Effort.

NCFIT Baseline – Sprint (AMRAP – Reps)

AMRAP x 2 MINUTES

Max Calorie Bike

Optional Cool Down

Warm-up (No Measure)

OPTIONAL COOL DOWN

3 SETS WITH A PARTNER

Alternate 1:00 Slow Pedal & 1:00 Flow Stretching*

*Cycle between…

Up-Dog

Down-Dog

Seated Forward Fold

Trunk Twist (L)

Trunk Twist (R)

CrossfitBurleson – CrossFit WOD

Warm-up

Warm-up (No Measure)

4 ROUNDS INCREASING EFFORT EACH ROUND

200m Run

10 Alt Sampson Lunge Stretch

10 Up-Down

8/8 DB Strict High Pulls

8/8 DB Hang Power Clean

:20 Rest

**10 MIN CAP**

Extended Warm-up

Power Clean (8×2)

EMOM x 8 MINUTES

2 TNG Power Cleans*

*Build to a heavy double in sets 1-4 then use same weight across for final 4 sets.

Workout

Metcon (Time)

FOR TIME

22-16-10

Up-Down

Power Clean (135/95)|(95/65)

-8:00 Time Cap-

Finisher

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

HS Walk, Wall Walk or HS Hold Practice & Play