Workout of the Day

5 rounds : emom

1. 200m ski
2. 18 sit ups
3. 16 wall ball
4. 14 box jumps
5. 12 cal bike

rest 5-min

at min 30:00

• 800m run
• 60 plate ground to overhead
• 40 burpees to plate

ascension project week 1 day 3

• 3 sets:  5 ohs +3 snatch balance (off rack)
• 5 sets : 2 high pull (hip) + 2 hang snatch
• 2 sets : 1 liftoff (hip) + snatch (from hip)

*keep weight light, focus on improving technique & timing. 

14-min amrap

• 18/15 cal bike
• 12 burpees over bar *lateral
• 6 power snatch (135/85)

ascension project week 1 day 2

• 3 sets of each:
  • :30-:60 handstand hold
  • 8 shoulder press – 2 second negative
  • 10 seated db press (neutral grip)
  • 15 bent over lat raise

5 rounds (16-min)

• 200m run
• 15 pull ups
• 10 db push press (50/35)

ascension project week 1 day 1

2 sets :

• 10 single leg touch down
• :60 squat hold *bodyweight/kb
• 1o single arm db high pull

back squat : 5 x 5 @ 6/10 rpe

front squat – 3 x 6 @ 60% (off Floor)

optional : choose one (“talking pace”)

• 10-min any machine
• 1-min run
• 4-min bike + 400m run + 4-min bike

3 rounds : 2-min amrap at each/ :30 rest between

1. cal bike
2. 200ft farmer carry + max burpee broad jumps
3. cal ski
4. 25 ft sled push
5. 200m run + max sandbag step ups

2 sets :

• 10 single leg bridge
• 10 single leg RDL
• 2 x 8 : tempo deadlft @ 6/10 rpe. 5/1/3/1
  • *keep weight light, focus on control & foot position
• 2-3 sets : warm up weights for WOD.

CrossFit Games Quarterfinals Workout #3

• 3 rounds (12-min)
  • 50 double-unders
  • 10 deadlifts, weight 1
• 2 rounds of:
  • 50 double-unders
  • 10 deadlifts, weight 2
• 1 round of:
  • 50 double-unders
  • 10 deadlifts, weight 3

RX

• men : 225, 275, 315 lb
• women : 155, 185, 225 lb