CrossFit Toledo – CrossFit

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Skill work

Rowing technique and the sprint start

A: Metcon (Calories)

Reverse tabata

:10 work, :20 rest x 8 (4 min)

Cal row

______

use the”Just row” setting and the main gym clock

WOD

Scaling note:

Select a weight that, when fresh, you can do 15+ unbroken

B: Death by Thruster (AMRAP – Rounds and Reps)

Barbell 95/65
In the first minute, do 1 thruster

Do 2 in minute 2

Do 3 in the third

continuing until you cannot complete the work in the minute

CrossFit Toledo – CrossFit

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Gymnastics

EMOM 10 skills practice

1-2 movements

Focus on Strict movements, unless coach is working with you on kipping

Conditioning

Metcon (5 Rounds for distance)

5 rounds

1 min bike for distance

*Rest” 3 minutes

During the 4 “rest” intervals, please perform:

25 RKBS 53/35

12 t2b

CrossFit Toledo – CrossFit

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WOD

A: Metcon (AMRAP – Reps)

AMRAP 10

BUY IN 50 WALLBALLS 20/14 (do not score)

12 DL 185/135

8 Burpees

At the 7 minute mark (7:00-8:00)

1 min max DU

Then pick up where you left off

At the 10 min mark (10:00-11:00)

1 min max Wallballs

B: Double-Unders (One min max reps)

C: Metcon (AMRAP – Reps)

One min wallballs

Extra Credit

D: Metcon (4 Rounds for distance)

Row

4 x 1:30 on :30 rest

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WOD

Metcon (AMRAP – Rounds and Reps)

Amrap 21

Buy in 2 mile bike, 1 athlete working at a time

Non-biking partner holds wall sit

Then:

10 HSPU or 20 hand release pushups

20 Synchro Alt. DB Snatch

30 Pullovers

40 Air Squats

5 Sandbag over yoke

Extra Credit

Snatch (Technique or heavy single)

CrossFit Toledo – CrossFit

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Strength

Bench Press (3×10 climbing)

Conditioning

WOD: Metcon (Calories)

14 minutes on the clock

Buy in 4 rounds

30 DUs or lateral bar hops

5 strict ring dips |high rings|

30 DUs or bar hops

5 C&J 155/105

And with remaining time:

Cal bike or row

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Weightlifting

A: Power Snatch + Overhead Squat (Using ~75% of PS across)

1 complex OTM for 10 minutes

Strength

B: Overhead Squat (Build to a challenging set of 4)

Extra Credit

Accessory work

3 round NFT

10(each leg) Bulgarian split squat

20 Russian twists (2 count)

10 (each arm) Single DB press

Notes: do the first set of split squats with just body weight. If comfortable and stable, you may add weight. For the Russian twists, you may use a med ball or KB. You can also start light and increase between rounds for both the presses and twists.

CrossFit Toledo – CrossFit

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Technique Work

Rope climb practice/technique

KB snatch technique

WOD

Metcon (Time)

Time cap 28

30 GHD sit ups or T2B

800 m Row /run or 1 mile bike

Directly into:

4 rounds:

40 KB snatch 35/25/(from hang, switching whenever)

30 Ab mat sit-ups

Directly into:

7 rounds

1 |legless| rope ascent

14/10 HR Push ups

CrossFit Toledo – CrossFit

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Barbell Cycling

Hang Power Clean (EMOM X 10, 2 reps)

For the first 5 minutes, use 70% of PC

If you are moving well, you may go up at min 6.

But do AT LEAST 2 doubles at your heaviest weight selected (2×2)

Conditioning

Metcon (3 Rounds for reps)

AMRAP 4

21 Deadlifts 135/95

21 burpees

Rest 4 min

AMRAP 4

15 Deadlifts 185/125

15 Box jumps or step ups

Rest 4 min

AMRAP 4

9 Deadlifts 225/155

9 Burpee box jumps

Extra Credit

E.C.: Metcon (AMRAP – Reps)

Rest 4 min

AMRAP 4

6 DL 275/185

6 Burpee box jump OVERs

CrossFit Toledo – CrossFit

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WOD

Metcon (4 Rounds for reps)

AMRAP 5, rest 5

You will work through 4 stations, in no particular order

One athlete will be working at a time, unless “synchro’ is indicated

A

20 cal row

40 lateral erg hops

B

30 air squats

60 DU

C

10 cal bike

20 synchro sit ups

D

10 synchro Alt DB snatch

20 HR pushups

Extra Credit

Weightlifting

Hang Clean (Technique or heavy single )

CrossFit Toledo – CrossFit

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WOD

A: CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target
Rest 3 min

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 9

9 Wallballs 20/14

9 |C2B|| pull-ups

9 Wallballs

9 Box jump overs 24/20

Extra Credit

Bodybuilding

3 rounds for completion, at a moderate pace

45 sec bicep curls

15 sec transition

45 sec (weighted) plank hold

15 sec transition

45 sec hip thrust

15 sec transition

45 sec Double DB bent over row

15 sec transition

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