Pre-Party 20 Minutes to Accumulate: 20 Muscle-ups 20 Strict handstand push-ups Split reps and move back and forth between exercises in any way you wish. Just accumulate the total reps of each exercise! Party 12 min AMRAP: 12 Deadlift 6 Push Press 200m Run (L1- 75/50) (L2- 115/75)
CrossFit Pre-Party Clean 2-2-2-2-2 Add weight after each successful set Party 5x 3-minute Rounds: 5 Back squats (heavy) 200m Run 15 Push-ups Perform the work, then rest for the remainder of the three minutes before beginning your next round. YS HIIT EMOM for 20 min, alt: a) 3 hang power cleans + 3 push presses b) 40 double-unders c) 6 front squats d) 10 burpees If first round of burpees or double-unders take less than 40 seconds, scale reps up Hybrid Part One 3 Rounds for Quality: 6 Air squat or goblet squats @ 44×0 (that’s a tempo notation!) 6 Perfect push-up – regular/weighted/defecit Part Two In teams of 4 30 min AMRAP: P1/P2 – 100m Sandbag farmer carry and sled pull / drag P3/P4 – 10 fat bar thruster and battle ropes. * Pairs switch amongst themselves after each movement. * Once each athlete in a pair has done both movements, pairs switch stations. * Athlete and pairs must wait for other athlete or pair to be done before switching.
CrossFit Party Every 90 seconds for 30 minutes, alt: A) 15/20 Calorie row B) 25 Kettlebell Swings C) 50 Double-unders D) 20 Goblet Squats YS/X 5 Rounds for Time: 10 Calorie Row 20 Kettlebell swings 20 Kettlebell Goblet Squats (must be same weight as swings) 50 Jump Ropes REST 3 Minutes Hybrid Part One EMOM for 18 min, alt: A) 15 kettlebell sumo deadlift high pulls B) 10 kettlebell taters Part Two 6 Rounds for Time: 6 broad jumps 4′ / 6′ 8 bar-touching burpees 10 slam balls
CrossFit Pre-Party Snatch Work up to medium/heavy single for the day Party “Amanda 45” 13-11-9-7-5: Muscle ups (L1- Pull ups) Squat Snatch YS HIIT E2MO2M for 12 Rounds (24 min), alt: a) 200m run + 5 push press b) ME ring row in :30, into ME situps in :30 c) 200m run + 5 bent row d) ME pushups in :30, into ME superman in :30 If run + barbell takes less than 1 min in first round, scale run distance and/or barbell reps/load up so that it takes more than 1 min Hybrid Part One 4 Rounds for Quality: 15 90/90 situps with medball 15 back extensions Part Two EMOM for 12 min, alt: A) 3-6 Russian dips B) 6-9 Pull-ups Part Three In teams of two 14 min AMRAP*: P1 – 12 atlas or medball bear hug step-ups P2 – 200m run * Partners switch exercises when both are complete
Today is Labor Day! Join us at 9:30a for a fun WOD, and then enjoy the rest of your holiday with friends and family! Pre-Party Overhead Squat 5×5 AHAP Party For Time: 50 Box Jumps (24/20) 50 KB Swings (L1- 35/20) (L2- 55/35) 50 Knees to Elbows 50 Wall Balls (L1- 14/10) (L2- 20/14) 50 Burpees