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CrossTraining WODS

By: Jim Brown

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Mon - 6/3

Strength - Bench Press - 45% of your 1RM x 3 reps x 8 Rounds

(Perform a round every 40 seconds (including rest periods)

Then:

Conditioning - 15 Minute AMRAP

10 Thrusters (95 lbs. Men /65lbs Women)

10 Pull Ups

Tues 6/4

Strength -  High Bar Olympic Squats

Men:  95/115/135/155 x 8 Reps/set

Women:  65/85/95/105 x 8 Reps/set

(These should be accelerated on the “up” portion of the movement ~ Powerful ~ Explosive)

Then:

Conditioning:  3RFT

20 KBS (Kettlebell Swings)

15 BJ (Box Jumps)

10 Push ups

5 HSPU (Handstand Push Ups)

Then:

Skill:  5 Minutes to Complete

10-20-30-40-50 Double-Unders

Wed 6/5

10-15 Minutes warm up to Power Snatch

Then:

EMOTM for 30 Minutes Alternate Between

3 Power Snatches (135/85)

15 Sit-ups

30 Double-Unders

Thu 6/6

Strength - Bench Press - 65% of your 1RM  x 3 Reps x 12 Sets

Then:

Conditioning:  Max Effort

800 Meter Run

30 Ball Slams

400 Meter Run

20 Ball Slams

200 Meter Run

10 Ball Slams

Fri 6/7

Strength - Squat - 60% of your 1RM x 2 Reps x 12 Reps

(Do a set every 40 seconds, including rest)

Then:

Conditioning:  20 Minute AMRAP

4 Strict Chin-ups

6 Hang Power Cleans

8 Push-ups

Sat 6/8

Athlete Choice Workout

Sun  6/9

Off

Mon 6/10

Strength - Bench Press - Work up to a 5RM for 2 Rounds

Then:

Conditioning:

10-9-8-7-6-5-6-7-8-9-10

BJ (24”/20”)

KBS (24kg/16kg)

Pull-ups

Tues 6/11

Strength - Deadlift (Sumo or Conventional) - 70% of 1RM x 1 Rep x 12 Sets

(These should be done in under 4 minutes. 1 Set every 20 seconds, including rest)

Then:

Conditioning: Max Effort - Strict 10 Minute Cap

21-15-9

Hang Power Snatch (95/65)

OHS (95/65)

Effort is important here, if you do not finish, it is not a big deal

Wed 6/12

10 RFT – 11 Minute Time Cap!

4 Strict Chin-ups

8 Push-ups

100 Meter Sprint

Thu 6/13

Bench - 65% of 1RM x 3 x 12 Sets 

Then:

Conditioning:

3 RFT

400 M Run

20 Burpees

15 Clean & Press (95/65)

Fri 6/14

Strength - 10 Minutes – Find your Max Squat Clean

Then

Squat Clean - 60% of 1RM x 1 x 12

(1 Set every 20 Seconds)

Then:

Conditioning:  20 Minute AMRAP

80% of your 1RM Squat Clean

3 L-Pull ups

5 HSPU

Sat 6/15

Athlete Choice Workout

Sun 6/16

Off - Happy Father's Day

Mon 6/17

Strength - Bench

bar x 8

33% of 1RM x 8

47% of 1RM x 5

60% x 5

70% x 3

80% x 5

85% x 5

87.5% x 5

95% x 1

95-100% x 1

Then:

Conditioning

75 KBS (24kg/16kg)

1000 M Row

60 Wall Balls (20#/14#)

800 M Run

45 Pull-ups

Tue 6/18

Strength - Deadlift 70% of 1RM x 1 Rep x 12 Sets, then Deadlift  80%x1,  90% x 1

Then

Conditioning:  12 Minute AMRAP

10 Burpees

25 Double-Unders (50 Singles)

Wed 6/19

Choice of Squat (Front, Back or Overhead)

2 Squats (95/65)

2 Push Press (95/65)

10 Push-ups

4 Squats

4 Push Press

10 Push-ups

6 Squats

6 Push Press

10 Push ups

8 Squats

8 Push Press

10 Push-ups

ETC... 15 Minute Time Cap

Thu 6/20

Strength - Push Jerk (10 Minutes - Find your 1RM Push Jerk

Then:

Super-set

Push Jerk – 5 Reps x 3 Rounds

Strict Pull-ups – 8 Reps x 3 Rounds

Super Set These Exercises, One set of Push Jerk, One Set of Strict Pull-ups, etc.

Then:

Conditioning:  10 Minutes to Complete

5RFT

5 Deadlifts (275/175)

5 Broad Jumps (6'/4')

Then:

800 M Run

Fri 6/21

Strength - Squat (Any Width Stance)

Bar x 8 Reps

30% of 1RM x 8

44% x 5

52% x 3

60% x 2 Reps x 12 Sets

70% x 1 (If athlete has a belt, use it)

80% x 1 (if athlete has a belt, use it)

Then:

Conditioning

8RFT

3 HSPU

6 T2B

9 Push-ups

12 Squat Cleans

Sat 6/22

Athlete Choice Workout

Sun 6/23

Off

Mon 6/24

Bench - 45% of your 1RM x 3 reps x 12 Rounds

(Perform a round every 40 seconds (including rest periods)

Then:

Conditioning - 20 Rounds

Assault Bike

Every Minute Complete 12-15 calories

Tue 6/25

Snatch - 10 Minutes to find 1RM

Then: EMOM

10 - KTE (knees to Elbows)

5 - Deadlifts (225/135)

Wed 6/26

21-15-9

Thrusters

Burpees

Sit-ups

Thu 6/27 (MG)

Bench - Work up to 

50% 1RM x 5 reps

60% x 4 reps

70% x 3 reps x 2 set

80% x 2 reps x 4 sets

Then:

Conditioning - 20 Minutes

1 - Muscle-up

400 M Run

Fri  6/28

Squat - Work up to 

50% 1RM x3

60% x3

70% x3

80%x2

90%x1

95%x1

100x1x2

Then:

Conditioning - 3 Rounds

10 Strides/Legs - Walking Lunges

8 - Hyperextensions

8 - GHD Sit-ups

Sat 6/29

Athlete Choice Workout

Sun 6/30

Off

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