Max Effort Lower Body
Front Squat 1rm max
Romanian Deadlift 3×8
Then:
5 rounds for time of:
30 Double Unders
5 Sumo Deadlifts, 275/185 lbs
20 AbMat Sit-ups
Rx+ Substitute GHD situps and raise deadlift to 315/225
Buyout
100 Banded Good Mornings
5×500 meter row with one minute rest between rounds
Fran 21-15-9 Thrusters 95/65 Pullups Coaching Tips For Fran From Barbell Shrugged: For the thruster pay close attention to ankle, hip and shoulder mobility points. Failure to properly rack the bar in the squat will make it more difficult to breathe. Anyone who has ever done Fran knows how easy it is to get too…
Dynamic Effort Upper Body
Push Press 8×3 at 70% 1RM
Strict Press 6×6
Then:
4 rounds for time of:
10 Shoulder-to-Overheads, 135/95 lbs
20 Burpees
50 Double Unders
Buyout
4×10 Triceps Press
Tabata Jump Squats. Leave bar on back during rest cycles.
Banded Power Clean 10×2 at 50% 1RM (use orange or red bands) Then: CF Football: “We need one to score” As many rounds as possible in 3 minutes with 1 min rest b/n rounds of: 3 Power Cleans 155/105 lbs 6 Push-ups 9 Knees-to-elbows Repeat for a total of 5 rounds Buyout 3 sets of…
Dynamic Effort Lower Body Dynamic Back Squats (Box, Bands) 8×2 at 60% 1RM Band Deadlift 8×1 at 50% 1RM Then: 21-15-9-6 reps, for time of: Thruster, 95/65 lbs AbMat Sit-up (Rx+ = GHD situps) 30 Double Unders Buyout 10 Minute AMRAP 5 Power Snatches, 75/55 lbs 5 Push Press, 75/55 lbs 5 Power Cleans, 75/55…
Max Effort Upper Body Day
Bench Press : 1 Rep Max
Bench Press 4×8
Then:
4 rounds for time of:
20 Wall Balls, 20/14 lbs
15 Push-ups
12 Pistols (Alternating Legs)s
5 Deadlifts, 225/155 lbs
Buyout
Triceps Extension 8-8-8-8-8-8-8-8
CrossFit Games Open Event 11.4 Complete as many rounds as possible in 10 mins of: 60 Burpee (Bar Facing)s 30 Overhead Squats, 120/90 lbs 10 Muscle Ups Buyout Death By Thrusters With a continuously running clock perform: 1 Thruster, 95/65 lbs in the first 1 min, 2 Thrusters, 95/65 lbs in the second 1 min 3…
Max Effort Lower Body
Banded Conventional Deadlift
1rm Max
Then:
Complete as many rounds as possible in 12 mins of:
7 Handstand Push-ups
7 Knees To Elbows
7 Burpees
Buyout
Dimmel Deadlifts 3×20
Snatch : 1 Rep Max
Deficit Snatch Grip Lift offs
Then
5 rounds for time of:
10 Overhead Squats, 115/75 lbs
10 Snatch Grip Deadlifts, 115/75 lbs
10 AbMat Sit-ups
Buyout
4×15 Bent Leg GHD
