WOD - CrossFit Chamblee

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Monday, May 23

Workout of the Day

Warm-Up (Not Scored)

1:30 Cal Bike (EZ-MOD Pace)

Into…

2-3 ROUNDS
5/5 Wrist Circles (5 Clockwise/ 5 Counter Clockwise)
8 Reverse Lunges*
6 Up-Downs + Scap Push-Up
4 Push-Up to Pike

*R2+ switch to Empty Bar Front Rack Reverse Lunges.

Into…

1:30 Cal Bike (MOD-HARD Pace)

Strength (Load)

1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
Bench Press*

*Based off of 90% of Heavy 1-Rep

Week 4 of 9

(Score is Weight)

Workout (Rounds + Reps)

AMRAP x 6 MINUTES
10 Alt. Front Rack Reverse Lunges (95/65)|(65/45)
8/6 Cal Bike
6 Up-Downs

-Rest 1:30-

AMRAP x 6 MINUTES
10 Bar Facing Up-Downs
8/6 Cal Bike
6 Alt. Front Rack Reverse Lunges (135/95)|(95/65)

(Score is Total Rounds + Reps)

Sunday, May 22

Workout of the Day

Warm-up (Not Scored)

200m Jog

then...

AMRAP x 3 MINUTES
5 Ring Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat

Into

AMRAP x 3 MINUTES
5 Jumping Pull-Ups or Ring Rows
5 HR Push-Ups
7 Air Squats

Running Test (Meters)

AMRAP 8:
Running for meters

How many meters can you run in 8 minutes?

Candy (Time)

5 rounds for time of:
• 20 pull-ups
• 40 push-ups
• 60 squats

Time cap: 30 mins

Saturday, May 21

Workout of the Day

Warm-Up (Not Scored)

1 ROUND
100 Run
5 Push-Up to Pike
10 Cossack Squats
10 Scap Pull-Ups
10 Ring Rows

Into…

1 ROUND
8 Wall Ball Front Squats
8 Elbow Punches
8 Strict Press
8 Small Kip Swings

Into…

1 ROUND
6 Wall Balls
6 BB Muscle Clean
6 BB Push Press
6 Big Kip Swings

Partner Workout (Rounds + Reps)

IN TEAMS OF 2...

AMRAP x 24 MINUTES*
30 Wall Balls (20/14)|(14/10)
20 Push Jerks (155/105)|(115/75)
30 Chest to Bar Pull-Ups

*P1 works while P2 rests. Split work as needed.

(Score is Rounds + Reps)

Solo Option (Rounds + Reps)

2 SETS*
AMRAP x 12 MINUTES
14 Wall Balls (20/14)|(14/10)**
7 Push Jerks (155/105)|(115/75)
14 Chest to Bar Pull-Ups

-Rest 2:00 b/t Sets-

*Reset from the start.
**Add 7 Wall Ball Reps after each full round.

(Score is Lowest Rounds + Reps)

Friday, May 20

Workout of the Day

Warm-Up (Not Scored)

AMRAP x 7 MINUTES
1:00 Bike (Increasing Pace)
10 Box Step-Ups*
5/5 Staggered Stance Good Mornings (BB Optional)
10 Barbell RDL

*Round 1- Box Step-Ups
Round 2 - Half Box Jumps
Round 3+ Box Jump Overs

Strength (Load)

1x3 @ 70%
1x3 @ 80%
1x3 @ 90%
Deadlift*

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout (Time)

FOR TIME
35/28 Cal Bike

Into...

3 ROUNDS
30 Box Jump Overs (24/20)
10 Deadlifts (255/175)|(175/115)

Into...

35/28 Cal Bike

(Score is Time)

Optional Finisher (Other / Text)

2-3 SETS
12-15 Barbell Rollouts
:45 Side Plank (R)
:45 Side Plank (L)

-Rest As Needed b/t Sets-

(No Measure)

Thursday, May 19

Workout of the Day

Warm-Up (Not Scored)

AMRAP x 3 MINUTES
10 Lunges with PVC Pass Through
10 PVC RDL
10 Slow Tuck-Ups
10 Push-Up to Pike

Into…

AMRAP x 4 MINUTES
8 Kip Swings
8 Strict Knee Raises
8 Barbell Back Squats
8 Barbell Behind the Neck Press

Strength (Load)

EVERY 1:30 x 5 SETS*
1 Hang Power Snatch
+
1 Power Snatch

*Start Light-Moderate and build up to a Moderate-Heavy weight.

(Score is Weight)

Workout (Rounds + Reps)

1.) AMRAP x 8 MINUTES
3 Power Snatches (135/95)|(95/65)
6 Alt. Back Rack Lunges
9 Toes to Bar

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Workout (Time)

2.) FOR TIME
6-9-12-9-6
Power Snatches (95/65)|(65/45)
Alt. Back Rack Lunges
Toes to Bar

(Score is Time)

Wednesday, May 18

Workout of the Day

Warm-Up (Not Scored)

2 ROUNDS
30 Mountain Climbers
10 Up-Down +Scap Push-Ups
30 Russian Twists
5 Push-Ups to Pike

Into…

1-2 ROUNDS
30 Crossbody Mountain Climbers
10 Wide Stance Up-Downs*
8 Hand Release Push-Up

*Start with feet wide and jump back to a wide stance. A wider base allows you to cycle down and up faster!

Strength (Load)

1x3 @ 70%
1x3 @ 80%
1x3 @ 90%
Bench Press*

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

Workout (Reps)

EMOM x 16 MINUTES
MIN 1&2 - AMRAP of Triplet* (Goal is 2+)
MIN 3 - Max Strict Ring Dips
MIN 4 - Rest

*1 Round of Triplet is...
6 Hand Release Push-Ups
12 Up-Downs
24 Alt V-Ups

(Score is Total Ring Dips)

Tuesday, May 17

Workout of the Day

Warm-Up (Not Scored)

2 ROUNDS
30 High Jump Single Unders
7 Bent Knee Sit-Ups
7 KB Deadlifts
7 Scap Pull-Ups

Into…

2 ROUNDS
30 Fast Single Unders
7 Straight Leg Sit-Ups
7 KB Clean & Press
7 Scap Pull-Ups

Into…

1-2 ROUNDS (Time Permitting)
20 Double Unders
5 Butterfly Sit-Ups
5 KB Swings
5 Wide Grip Ring Rows

Skill (Other / Text)

ON A 10:00 RUNNING CLOCK...
Practice Rope Climbs*

*Focus on the J-Technique and specifically Knees to Elbow before clamping with feet.

(No Measure)

Workout (Rounds + Reps)

AMRAP x 18 MINUTES
60 Double Unders
40 Sit-Ups
20 KB Swings (53/35)
5 Rope Climbs

(Score is Rounds + Reps)

Monday, May 16

Workout of the Day

Warm-Up (Not Scored)

ON A 10:00 RUNNING CLOCK…
400m Run @ Mod Pace

Into…

1 ROUND
12 Alt. Groiners
10 Air Squat + Thoracic Rotation
8 Push-Up to Pike

Into..

1 ROUND
200m Run @ Mod-Hard Pace
8 Barbell Strict Press
8 Barbell Back Squats
8 Up-Downs

Into…

1 ROUND
100m @ Hard Pace
10 Up-Down Over Bar
10 Front Squats
10 Push Press

Strength (Load)

1x3 @ 70%
1x3 @ 80%
1x3 @ 90%
Back Squat*

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

"PUNCH OUT" (Time)

FOR TIME
800m Run
30 Thrusters (115/75)|(75/55)
30 Lateral Burpees Over Bar

(Score is Time)

KG BB: (52.5/35)|(35/25)

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