The Athletic Studio / TAS CrossFit – FIT

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

2 rounds

15 squats

10 push ups

10 shoulder swings

Skill WOD

Kipping pull up progressions.

or

Perfect efficiency for those that already have kipping pull ups.

15 minutes

Metcon (AMRAP – Reps)

AMRAP, 2 minutes

max pull ups

Metcon

Metcon (Time)

*5-10-15-20-15-10-5*

Ball slams, 20/15

Ab mat sit ups

*2 burpees EMOM until above reps are complete.

Post WOD Stretch

Foam roll lats

F.I.T. E.C.

Metcon (No Measure)

Handstand hold practice, 8 minutes

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Weightlifting

Power Snatch (Work to a heavy triple, 10 minutes)

2 minute rest / put weight away.

then straight into AMRAP

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 9 minutes

-5 snatches, 95/65

-7 OHS, 95/65

-5 T2B

Post WOD Stretch

Hip flexor wall stretch

Competitors extra credit

Gymnastics goat (No Measure)

Work on a gymnastic movement that you either do not like or are not good at.

Metcon (Time)

2 rounds for time:

40′ / 40′ OH walking lunge, 95/65

300 M row

The Athletic Studio / TAS CrossFit – FIT

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

2 rounds

20 jumping jack

100 M run

Metcon

Metcon (4 Rounds for time)

4 x 800 M run every 6 minutes
Scaling:

600M

or

400 M

same time frame

Metcon (AMRAP – Reps)

Tabata:

:20 / :10

Wall balls

Metcon (AMRAP – Reps)

Tabata:

:20 / :10

hollow rocks

Post WOD Stretch

foam roll quads

F.I.T. E.C.

Mobility “goat” (No Measure)

Work on something that you feel is not as mobile as it should be!

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
-54′ cenitpede

-15 strict presses

work up to working weight

Weightlifting

Push Press (EMOM, 8 minutes: 3 unbrkn push presses @ 80%)

from the rack

Metcon

Metcon (3 Rounds for reps)

3 x 4 minutes AMRAP:

-200 M run

-max reps shoulder to overhead
-1 minute between rounds

R1=115/80

R2=155/105

R3=185/135

-score is S2OH reps

Post WOD Stretch

-Banded shoulder stretch

Competitors extra credit

Metcon (Time)

3 rounds for time

-4 alternating ground to over the shoulder slam ball, 150/100

-1 peg board climb

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

3 rounds

10 front squats

10 squat jumps

10 sit ups

Weightlifting

Front squat, from the ground (Work to a heavy 7 reps, 20 minutes)

Clean or power clean to begin the lift

Metcon

Metcon (Time)

15-12-9-6-3

-Hang power cleans, 185/135

-Ring dips

Post WOD Stretch

-Banded leg stretch

Competitors extra credit

Metcon (Time)

For time:

25M / 25M prowler sprint, 90/50

1 legless rope climb

25M / 25M prowler sprint, 90/50

1 legless rope climb

25M / 25M prowler sprint, 90/50

2 rope climbs

The Athletic Studio / TAS CrossFit – FIT

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

Jump rope, 4 minutes (No Measure)

100 double unders (Time)

Metcon

Metcon (3 Rounds for reps)

3 x 6 minutes AMRAP

-800 M run, max HSPU

-600 M run, max HRPU

-400 M run, max double unders

Post WOD Stretch

Banded leg stretch

F.I.T. E.C.

Bar Muscle-ups (Technique work)

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

PVC warm up (No Measure)

Skill WOD

Toes to Bar

-Shoulder swings

-Knee ups

-K2E

-T2B

Metcon (Time)

For time:

50 T2B
7 minute cap

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP, 10 minute

10 calorie row

10 over the rower lateral burpees

Post WOD Stretch

Foam roll:

Glutes and hamstrings

Competitors extra credit

Metcon (AMRAP – Rounds)

every 2 minutes for 6 minutes (3 rounds)

-3 strict presses

-2 push presses

-1 jerk (push or split)

135/95
No re racking

The Athletic Studio / TAS CrossFit – FIT

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge

PVC warm up (No Measure)

Skill WOD

-The rower set up.

-Rowing for calories.

Metcon (Time)

Teams of 3.

For time:

240 calorie row

(teams must switch every 20 calories)

Metcon (AMRAP – Rounds and Reps)

AMRAP, 16 minutes

15 jumping pull ups

10 bus driver, 45/25

5 KBS, 70/53

Metcon

Post WOD Stretch

Foam roll lats

F.I.T. E.C.

Metcon (No Measure)

4 X6, strict pull ups

The Athletic Studio / TAS CrossFit – CrossFit

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

3 rounds

10 good mornings

10 up & outs

10 SDHP, 26/18

Weightlifting

Deadlift (4 x 5 @ 75%, TnG (no dropping))

Metcon

Metcon (4 Rounds for time)

2 rounds every 3 minutes for 12 minutes:

-12 SDHP, 95/65

-24 double unders

Post WOD Stretch

-Scorpion stretch

-Happy baby

Competitors extra credit

Metcon (No Measure)

Recovery row, 12 minutes

Metcon (AMRAP – Rounds)

40 M sprint every :20 seconds for 5 minutes.

1 minute rest

repeat

The Athletic Studio / TAS CrossFit – FIT

Warm-up

Dynamic Warm Up (No Measure)

-jog

-back peddle

-high knees

-butt kicks

-side shuffle

-karaoke

-knee hugs

-quad stretch

-runners lunge

-balance lunge
.

Dead bugs

Metcon

-Teams of 2

-One person working at a time

-Teams run together

Metcon (AMRAP – Reps)

AMRAP, 20 minutes

10 box jumps, 24/20

10 HRPU

10 Goblet squats, 35/26

100 m run

20 box jumps

20 HRPU

20 Goblet squats, 35/26

200 m run

40 box jumps

40 HRPU

40 Goblet squats, 35/26

400 m run

60 box jumps

60 HRPU

60 Goblet squats, 35/26

600 m run
Runs do not count as reps

Post WOD Stretch

– Banded leg stretch

F.I.T. E.C.

Metcon (Time)

For time:

800 M run

500 M row

150 singles