DU/ PU/ Front Squat

Warmup
5 min run
3 rounds of
10 Horizontal rows
10 Push ups
10 OH Squats
10 toes to bar

WOD

4 rounds for time:

36 Double Unders

24 Pull Ups

12 Front Squat

The South Wrestler

Warmup
5 min run
3 rounds of
5 pull ups
10 push ups
15 back ext
20 sit ups

Strength
Week 4 Deadlift

WOD

"The South Wrestler"

10 rounds for time, or 30 minutes, which ever comes first:

3 Cleans @ 135

6 Hand-Release Push-ups

9 Burpees

12 Pull-ups

50′ Bear Crawl

Endurance

Matt Fraser

Warmup

400m row or run

2 rounds of:

15 back ext.

15 sit ups

10 Push Ups
5 Horizontal rows

Mobility

2 body parts. 2 Minutes each. 

Endurance

Add 5 min to last week's run. 

Here's what was for last week: 

Run as far as you've gone over the past month + 5 min. 

If you're not sure, or haven't done much, shoot for 30-40 min.

Notes

Who's doing back flips?

And, what's a "hip lap?"

Rest & Fran

Plan a full rest day either today or tomorrow.

FRIDAY
Full rest

SATURDAY
Warmup
5 min run
2 rounds of:
5 pull ups
10 push ups
15 back ext
20 sit ups

Strength
Week 4 Press

WOD

Fran
21-15-9
Thrusters
Pull Ups

Mile repeats

Warmup
5 min run
5 pull ups
10 push ups
15 back ext
20 sit ups

Mobility
Take 5 min and work on your legs & back

WOD
Mile repeats.
Rest 1/2 the time each interval takes. 
Continue until your pace or form fall off. 
Do at least 2.

OH Squat/ Sit ups

Warmup
5 min run
2 rounds
5 pull ups
10 push ups
15 back ext
20 sit ups

Strength
5/3/1 Wk 3 Squat

Mobility
Work on shoulders, hip, and ankles. Get ready for OH Squats!

WOD
5 rounds for time of:
5 Overhead Squats
20 Sit-ups

Chipper

Warmup
2 min row
4 rounds
5 pull ups
10 push ups
15 back ext
20 sit ups

WOD
For time:
15 Pull-ups
35 Box jumps
15 Tuck jumps
20 Dips
15 Knees to elbows
20 Kettlebell swings 
20 Sit-ups
15 Hang squat cleans, 25# dumbells
20 Back extensions
20 Wall ball shots, 14-20 pound ball
15 Towel pull ups

Pull up/ dip/ C&J

Warmup
50 Trunk twists
40 Sit ups
30 Back ext
20 Lunges
10 Push Ups
5 Ring Rows (or use a racked barbell)
2Turkish Getup

Endurance
Running drills (working on form)
Run 3 miles

Strength
Week 3 5/3/1 Bench Press

Conditioning
3 rounds for time of:
21 pull ups
21 dips
7 squat clean and jerks

Week...

Monday
Rest

Tuesday
Warmup (use this all week)
5 min run
25 Shoulder circles
25 Pass throughs
10 sec. Handstand hold
25 sit ups
25 back ext.
10 pull ups

Strength
Week 2 Bench press

WOD
"Jumping, Running, Fran"
300 Single Unders 
21 Thrusters @ 95
Run 400m
21 Pull-ups
300 Single Unders 

15 Thrusters @ 95

Run 400m
15 Pull-ups
300 Single Unders 

9 Thrusters @ 95

Run 400m
9 Pull-ups

Wednesday
Strength
Week 2 Squat

WOD


Thursday
WOD
"Mary"
20 min AMRAP
5 HS Push Ups
10 Pistols (5 each leg)
15 Pull Ups

Friday
Strength
Week 3 Press

WOD
Rest

Saturday
Strength
Week 3 Deadlift

Sunday
Endurance: Long run. Take last week's run and add 5 min.

Long Run

Warmup

500m row (or run 400 if you don't have a rower) 

1 round of Cindy 

20 back ext.

20 kettlebell swings (very light)

10 Burpees

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

WOD

Long run.

Get out and go. Cover as much distance as you can in 40-45 min or the longest that you have run in the past month. 

Helen

Warmup

500m row (or run 400 if you don't have a rower) 

1 round of Cindy 

20 back ext.

20 kettlebell swings (very light)

10 Burpees

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 2 Deadlift

WOD

“Helen”

3 rounds

400m run

21 DB swings 30#

12 Pull Ups

Rahoi

Warmup

500m row (or run 400 if you don't have a rower) 

1 round of Cindy 

20 back ext.

20 kettlebell swings (very light)

10 Burpees

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 2 Press

WOD

"Rahoi"

Complete as many rounds as possible in 12 minutes of:

24 inch Box Jump, 12 reps

95 pound Thruster, 6 reps

6 Bar-facing burpees

WOD or Rest

Note

Today is a good day for a rest day. So the plan here should be for tomorrow. However, you could choose to do this today and then rest tomorrow. Either way should be OK. See how you're feeling and what else you have going on. 

Warmup

400m row (or run) 

1 round of Cindy 

20 back ext.

20 kettlebell swings (very light)

50 sit ups 

Mobility

Pick 2 muscle groups and spend 2-3 minutes on each.

Strength

5/3/1 Week 1 Squat

WOD

For time:

5 rounds for time of:

4 Cleans @ 70% of your 1rm

7 Pull ups

250m row

Run/ Row/ Run

Warmup

400m row (or run) 

3 rounds of Cindy (take your time & use good form)

20 back ext.

20 kettlebell swings (very light)

50 sit ups 

WOD

For time:

Run 1 mile

Row 2k

Rn 1 mile

Note

Take your splits. It will be interesting to see what they are and then again in a few weeks. 

Burpee pull ups

Warmup
400m row or run
3 rounds of:
5 Pull ups
10 push ups
15 Squats

Mobility
Take 2 min and stretch or mobilize joints.
Save lax balls and rollers for afterwards.

Strength
Bench Press Wk1 5/3/1 
Or work up to a heavy set of 5

WOD

For time:

50 Burpee Pull ups

Long run

Warmup

400m row or run

15 back ext.

15 sit ups

Then 3 rounds of:
5 Toes to Bar
10 Push Ups
15 Squats

Mobility

2 body parts. 2 Minutes each. 

Endurance

Run as far as you've gone over the past month + 5 min. 

If you're not sure, or haven't done much, shoot for 30-40 min.

Triplet

Warmup
400m row or run
3 rounds of:
5 Pull ups
10 push ups
15 Squats

Mobility
Take 2 min and stretch or mobilize joints.
Save lax balls and rollers for afterwards.

Strength
Deadlift week 1
If you're not doing 5/3/1, work up to a heavy set of 5.

WOD

3 Rounds

21 - Burpees

21 - Wall Balls (20/14)

21 - Hang Squat Cleans (135/95)

Strength

Warmup
400m row or run
3 rounds of:
5 Pull ups
10 push ups
15 Squats

Mobility
Take 2 min and stretch or mobilize joints.
Save lax balls and rollers for afterwards.

Strength
Start a new cycle of 5/3/1 (press today)
If you haven't done that, try working up to a 5rm of Shoulder press

Notes

No other work today. Just rest up. 

Cindy

Warmup
400m row or run
3 rounds of:
5 Pull ups
10 push ups
15 Squats

Mobility
Take 2 min and stretch or mobilize joints.
Save lax balls and rollers for afterwards.

WOD
Cindy
20 minutes AMRAP (As Many Reps As Possible)
5 Pull Ups
10 Push Ups
15 Squats

Endurance
Run 20 minutes or 2 miles.

Notes
Make sure you have done your "Baseline" workouts and that you recorded the results. Cindy is another good one. Do jumping pull ups if you can't do full pull ups and you don't have bands. I also have another version of Cindy called "running Cindy." We'll try that sometime soon.

Baseline

You need to have a baseline in order to measure progress. This should be your first task this summer. Measure your maxes in the big lifts. For endurance, we'll use 1 mile and we'll do it twice. Run it as fast as you can, rest for 4 minutes and then run it again. It is OK if your "mile" isn't perfectly measured. It's fine as long as it's close and you can use it again to measure your progress later this summer. 

Those are the essential pieces, but adding 1 more for overall conditioning would be great. You could pick a WOD that you've done before or one that has some movements that you want included in your baseline. Fran is a good one. Jackie is another, but you need a rower. 5 minutes of burpees is a great baseline, but not many of us can choose to do 5 minutes of burpees. 

Start a workout journal to record your progress over the summer. The work load I'm posting today could be done over 2 or even 3 days if you choose. Just make sure you give your best effort

Warmup

400m row or run

15 back ext.

15 sit ups

10 Pass throughs

2 rounds of Cindy 

Mobility

Make sure everything is working smoothly. 

Strength

Crossfit Total (CFT)

3 attempts at a 1rm for each:

Back Squat

Shoulder Press

Deadlift

If you have another big lift you want added to your baseline, now's the time. Also, while the CFT only records your best of 3 attempts, you should feel free to give it an extra attempt or 2 if needed to find your real 1rm. Make sure you only count reps with proper form. Once it turns to garbage, you're done. Do not go to failure.

Endurance

Run 1 mile

Rest 4 minutes

Run 1 mile

Make sure to record both times. Do not hold back on the 1st one. Give it your best on both!

Conditioning

Probably best to do this several hours after the other parts or even tomorrow in order to use it as a baseline. 

"Jackie"

For time:

1000m Row

50 thrusters @45#

30 pull ups