May 2019

Monday

Two to Three Sets:
Snatch Grip Romanian Deadlift x 3
Muscle Snatch x 3
Snatch Grip Push Press from Behind the Neck x 3
Overhead Squat x 3
Snatch Balance x 3

A.
Every 90 seconds, for 15 minutes (10 sets):
2 Snatch Lift-Offs + Snatch from Mid-Patella
(pause 2 seconds at mid patella on each of the lift-offs)

Build from approximately 70% to today’s heavy. If you miss, reduce the load and repeat that set. If you miss twice, move to the next portion of the workout.

B.
“2019 CrossFit Games Age Group Qualifier Event #5”
For time:
30 Snatches (135/95 lbs)
30 Strict Handstand Push-Ups

Boom Lite

Two to Three Sets:
Alternating Reverse Lunges x 10
Push Press x 5
Goblet Squat x 5
Kettlebell Swings x 10

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Weighted Box Step-Ups (Left Leg) x 8 reps @ 2111
Station 2 – Weighted Box Step-Ups (Right Leg) x 8 reps @ 2111
Station 3 – Single-Arm Dumbbell Row x 8 reps each @ 2111
Station 4 – Barbell Roll-Outs x 12-15 reps

B.
For time:
800 Meter Run
30 Alternating Single-Arm Dumbbell Snatches

Saturday

Warm-Up.
Couch Stretch x 60 seconds each side
Hip CARs x 60 seconds each side
Ankle CARs x 60 seconds each side

Followed by…
Tabata x 8 sets (4 of each movement)
(20 seconds work + 10 seconds rest = 1 Tabata set)
Odd Sets – Bear Crawl
Even Sets – Butt Kickers

Then…

A.
“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

Teams get one rower and one ball, but may partition the work however they would like . . . and both should be working at all times.

Friday

Warm-Up
Two sets of:
20 seconds of Banded Palloff Hold (Left)
20 seconds of Banded Palloff Hold (Right)
30 seconds of Banded Lateral Monster Walk (Left)
30 seconds of Banded Lateral Monster Walk (Right)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Left)
20 seconds of Dynamic Bulgarian Split Squat Jumps (Right)
Rest 60 seconds

You should be able to complete this entire Glute Activation Circuit in less than 12 minutes. Move from one movement immediately to the next.

A.
Three sets of:
Back Squat x 4 reps @ 80-85%
Rest 2 minutes

B.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Walking Lunges with Kettlebells (32/24 kg)
400 Meter Run

Boom Lite

A.
Three sets of:
Back Squat x 6-8 reps @ 32X1
Rest 90 seconds
Hollow Hold x 30 Seconds
Rest 90 seconds

B.
Every 8 minutes, for 24 minutes (3 sets) for times:
30/20 Calories of Rowing
20 Walking Lunges with Kettlebells
400 Meter Run

Thursday

Warm-Up.
Banded Lat Stretch x 60 seconds per side
Band Distracted Hamstring Flossing x 60 seconds per side
Ankle Dorsiflexion x 60 seconds per side

Then…
Every 2 minutes, for 6 minutes (3 sets):
Muscle Clean x 5
1-Step Box Jump x 5 reps

A.
Every 2 minutes, for 16 minutes (8 sets):
Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

B.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
15 Toes to Bar
10 Power Cleans (155/105 lbs)

Boom Lite

Warm-Up.
Banded Lat Stretch x 60 seconds per side
Band Distracted Hamstring Flossing x 60 seconds per side
Ankle Dorsiflexion x 60 seconds per side

Then…
Every 2 minutes, for 6 minutes (3 sets):
Single-Arm Kettlebell Swings x 10 per arm
Suitcase Carry x 40-50 yards HEAVY (switch arms halfway)

A.
Every 90 seconds, for 15 minutes (2 sets of each):
Station 1 – Single Kettlebell Deadlift x 30 reps @ 1010
Station 2 – Prone Banded Hamstring Curls x 20 reps @ 20X0
Station 3 – Wall Sit x 60 seconds
Station 4 – Farmer’s Carry x 60 seconds
Station 5 – Ab-Wheel Rollouts x 8-10 reps @ 2011

B.
Complete as many rounds and reps as possible in 10 minutes of:
400/300 Meter Row
25 Kettlebell Swings

Wednesday

Warm-Up.
Banded Scarecrow x 60 seconds per postion
Reverse Snow Angels x 10 @ 3030

Followed by…
Two Sets:
30 seconds of Superman Hold
30 seconds of Barbell Floor Press (empty bar)
30 seconds of Glute Bridge Marching
30 seconds of Behind the Neck Shoulder Press (from the front if this hurts you)
Rest 30 seconds

A.
Gymnastics Level 1, 2, 3, 4.

B.
Five rounds for time of:
12 Ring Dips
12 Push Presses (115/75 lbs)
12 Burpees Over the Barbell (Lateral)

Boom Lite

Warm-Up.
Banded Scarecrow x 60 seconds per postion
Reverse Snow Angels x 10 @ 3030

Followed by…
Two Sets:
30 seconds of Hollow Hold
30 seconds of Dumbbell Floor Press (light-medium weight)
30 seconds of Pec Stick (or Med Ball) Hold
60 seconds of Double-Under Practice
Rest 30 seconds

A.
Three sets of:
Dumbbell Bench Press x 8-10 reps @ 21X1
Rest 45 seconds
Bent-Over Dumbbell Reverse Flies x 12-15 reps
Rest 45 seconds
L-Sit Tuck to Extension x 6 reps @ 1212
Rest 45 seconds

B.
Five rounds for time of:
12 Stationary Dips
12 Dumbbell Push Presses
12 Burpees

Tuesday

Warm-Up.
Every minute, on the minute, for 10 minutes (2 sets) of:
Minute 1 – Wall Slides x 5 @ 3030
Minute 2 – Bear Crawl x 20-25 yards
Minute 3 – Handstand Hold (or Wall Runs) x 30-45 seconds
Minute 4 – Scapular Pull-Ups x 10
Minute 5 – Over-Under Drill x 4-6 (2-3 each direction)

A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Rowing
Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)
Minute 3 – 12 Chest-to-Bar Pull-Ups
Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (135/95 lbs)
Minute 5 – 8 Strict Handstand Push-Ups

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

Boom Lite

A.
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 12/8 Calories of Rowing
Minute 2 – 12 Burpees
Minute 3 – 8 Strict Pull-Ups
Minute 4 – Alternating Reverse Lunges with DB/KBs x 12 reps
Minute 5 – 8 Strict Handstand Push-Ups or Dumbbell Strict Press

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

Monday

Warm-Up

Two Sets:
Jefferson Deadlifts (PVC/Light Barbell) x 5 (slow & controlled)
Romanian Deadlifts x 5
Supinated Grip Bent-Over Barbell Row x 5
Front Rack Alternating Reverse Lunges x 10

A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.
For time:
21 Deadlifts (205/145 lbs)
400 Meter Run
15 Deadlifts
400 Meter Run
9 Deadlifts
400 Meter Run

Boom Lite

Two Sets:
Jefferson Deadlifts x 5 (slow & controlled)
Romanian Deadlifts x 5
Supinated Grip Bent-Over Barbell Row x 5
Front Rack Alternating Reverse Lunges x 10

A.
Four sets of:
Barbell Hip Thrusts x 6 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 90 seconds
Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111
Rest 90 seconds

B.
Three rounds for time of:
400 Meter Run
30 Kettlebell Swings

Friday

Warm-Up.
Pronated Hang x 60 seconds
12-Minute Mobility for Hip Hinge Day
Supinated Hang x 60 seconds

A.
Three sets of:
Sumo Deadlift x 8 reps @ 21X1
Rest 60 seconds
Weighted Pull-Up x 4 reps @ 21X0
Rest 60 seconds
Front-Leaning Rest on Rings x 45-60 seconds
Rest 60 seconds

Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can be heavy and challenging.

B.
Three sets of:
20/15 Calories of Rowing
100-Foot Walking Lunges with Farmer’s Hold (24/16 kg)
Rest 2 minutes

Boom Lite

Same as above. Modify as needed.

Thursday

Warm-Up.
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Toe Tap Pike x 20 reps

Followed by…

5-10 minutes of gymnastics play

A.
Five rounds for time of:
400 Meter Run
20 Wall Ball Shots (20/14 lbs)
10 Dumbbell Box Step-Overs (55/35 lbs; 24″/20″)

Boom Lite

Warm-Up.
Full Body CARs Routine
Ankle Dorsiflexion x 90 seconds per side
Couch Stretch x 90 seconds per side
Toe Tap Pike x 20 reps

Followed by…

5-10 minutes of gymnastics play

A.
Five rounds for time of:
400 Meter Run
20 Wall Ball Shots
10 Dumbbell Box Step-Overs

Wednesday

Warm-Up.
Y’s, T’s & W’s x 10-15 reps per position

Followed by…

Two Sets (one with the left side then one with the right):
Kettlebell Floor Press x 10
Half Turkish Get-Up x 10
Straight-Body Kettlebell Sit-up x 10 (you may need to ditch the KB here)

A.
Gymnastics Level 1, 2, 3, 4.

B.
Every 6 minutes, for 18 minutes (3 sets) for times:
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches (55/35 lbs)
40/30 Push-Ups

Boom Lite

Warm-Up.
Y’s, T’s & W’s x 10-15 reps per position

Followed by…

Two Sets (one with the left side then one with the right):
Kettlebell Floor Press x 10
Half Turkish Get-Up x 10
Straight-Body Kettlebell Sit-up x 10 (you may need to ditch the KB here)

A.
Every 2 minutes, for 18 minutes (3 sets):
Station 1 – Alternating Arm Dumbbell Bench Press x 6 reps each arm @ 30X1
(non-working arm is fully extended supporting DB over chest; working arm performs a 3-second eccentric and then drives up to full extension)
Station 2 – Side Plank x 45 seconds each side
Station 3 – Strict Ring Pull-Ups (Neutral Grip) x 6-8 reps @ 2111

B.
Every 6 minutes, for 18 minutes (3 sets):
Row 500 Meters
20 Alternating Single-Arm Dumbbell Snatches
40/30 Push-Ups