STRENGTH
Back Squat
3×3 @ 65%
WOD
For time:
50 box jumps, 24/20
50 jumping pull-ups
50 kettlebell swings, 53/35
50 walking-lunge steps
50 knees-to-elbows
50 push presses, 45/35
50 back extensions
50 wall-ball shots, 20/14
50 burpees
50 double-unders
STRENGTH
Clean & Jerk
2+1 @ 60%
2+1 @ 65%
2+1 @ 70%
2+1 @ 75%
4 x 2+1 @ 80%
WOD
[RFT] – Rounds of 50-40-30-20-10 reps of:
– Double Unders
– Sit-ups
DUs can be scaled to singles at 3:1
STRENGTH
Front Squat
3 @ 80%
1 @ 85%
3 @ 80%
1 @ 87%
3 @ 80%
1 @ 90%
WOD
For Time
21-15-9
Thrusters 95/65
KB Swings 53/35
Toes To Bar
Stamina Training
EMOM x 10:
Odd: 10 TTB
EVEN: 10 OHS (95/65#)
WOD
5 Rounds, for max reps:
1:00 Row for Calories
1:00 Power Cleans (135/95)
1:00 AB Mat Sit Ups
1:00 Rest
STRENGTH
Back Squat
5 @ 80%
1 @ 85%
5 @ 80%
1 @ 88%
5 @ 80%
1 @ 91%
WOD
5 Rounds for Time
12 burpees
35 double unders
STRENGTH
Hang Clean
3@60%
3@65%
3×3 @70%
Clean Pulls
4×3 @ 105%
WOD
150 Wall Balls 20/14
* EMOM either 1 rope climb or 3 chest to bar pull ups (coaches choice for each athlete)
Gymnastics
50 Handstand push ups
WOD
EMOM x 12
10 Hand Release Push ups + 12 air squats
STRENGTH
Hang Snatch – from mid thigh
3@60%
3@65%
3×3@70%
Snatch Pull
4×3 @ 105%
WOD
For Time
50 Pull Ups or Chest To Bars
* coaches will choose which one your doing.
STRENGTH
Back Squats
5@78%
1@83%
5@78%
1@86%
5@78%
1@89%
WOD
Total Reps
1:30 max burpees with 6″ touch
1 min break
1 min max burpees with 6″ touch
:30 second break
:30 second max burpees with 6″ touch
The Murph – Hero Wod
[RFT] – 1 Round For Time of:
– 1 Mile Run
– 100 Pull-ups
– 200 Push-ups
– 300 Air Squats
– 1 Mile Run
Foundational Goal is 1/2 of everything.
Super RX is with 20 lb vest.
7627 Fair Oaks Blvd
Carmichael, CA 95608
(In between California St. and Manzanita Ave.)
Phone: (916) 798-9967
Email: crossfitstompinground@gmail.com