CrossFit Toledo – CrossFit
Strength/Skill
A FS sets of 5 at 60%, 65%, 70%, 75%, 80%
B 5 Box Jumps between sets (increasing height)
A: Front Squat (5×5)
B: Box Jumps
Workout Of the Week
CrossFit Games Open 11.4 (AMRAP – Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
SCALED OPTION – AMRAP 10
60 BF Burpees
40 OHS 75/55
20 Jumping Pull-ups
20 Jumping Dips
CrossFit Toledo – CrossFit
Gymnastics
EMOM x 15
Choose 1, 2, or 3 movements/skills and pick a challenging rep scheme.
HSPU | T2B | Hand walking | MU | Kip Swings | Rope climbs | DU |
ring push-ups | jumping MU | roundoff back handspring double back layout with a full twist
Talk to your coach for suggestions or guidance.
WOD
Option A: partner up, one athlete working at a time
Option B: work alone for the first 30 seconds of each minute, resting for the final 30. Cut the repetitions in half (50-40-30-20-10).
TIME CAP 15
Metcon (Time)
“SPARTANS”
100 AKBS 53/35
80 Wallball shots 20/14
60 Pull ups
40 Push-up plus side plank
20 KB snatch 53/35
300 double unders (2:1)
RX+ sub dumbbell push-ups 30/20 for push-ups plus side plank or sub C2B for pull ups
CrossFit Toledo – CrossFit
Strength/Skill
Sets of 6 at 60%, 65%, 70%, 75% and 80%
Back Squat (5×6)
WOD
Time CAP: 16 minutes-add one second for each uncompleted repetition.
Metcon (Time)
4 RFT:
500m Row
15 S2OH 115/75
15 BJ/Step up 24/20
CrossFit Toledo – CrossFit
Skill/Strength
Snatch Push Press (5X5 increasing)
Behind the neck
Romanian Deadlift (5X 5 across)
WOD
Metcon (AMRAP – Rounds and Reps)
Amrap 9
9 front squats 95/65
9 push-ups
50 m unequal farmer carry☝????
☝????️70/53 or 53/35 – Carry to one wall, then the other (2 reps), then return to barbell.
CrossFit Toledo – CrossFit
Best time to practice skills ????????♂️
Sunday open gym
MOBILITY
Grab a band, a lacrosse ball, a PVC, take care of your muscles and joints.
Gymnastics
Get better at something. Learn something new.
Weightlifting
Let’s do an EMOM‼️
Barbell complex: Pull + snatch + OHS (EMOM x 10)
Workout Of the Week
AMRAP (AMRAP – Reps)
Find a buddy to met con with. Pick some movements and a rep scheme.
Amrap 10
CrossFit Toledo – CrossFit
Metcon (AMRAP – Rounds and Reps)
Partner Amrap 21
3-5-7-9…
HSPU or wall walks
Ring Dips
KB Snatch 35/25
150m partner run after each round
〰➰〰➰〰➰〰➰〰➰〰
⏳ODD MINUTE BONUS BUY-IN
At 1:00, please do 1 synchronized Burpees
At minute three, 3 Burpees
At minute five, 5 Burpees…
At minute 19, do the final 19
If the clock strikes an odd minute while out on your run, you may do your Burpee’s once you return to the gym.
SCORE = Rounds and Reps of HSPU, ring dips, and KB snatch. Ignore the Burpees and the runs for scoring purposes. E.g. If you complete the round of 13, and you finish 15 handstand push-ups and 7 Dips, your score = 13+ 22
Extra Credit
VolSqW2D3
8 at 55%, 8 at 60%, 8 at 65%, 8 at 70%
Back Squat (8-8-8-8)
CrossFit Toledo – CrossFit
Technique Work
Weightlifting
Work up in weight in the following complex:
Barbell complex (Heavy)
PC+2FS+Thruster+Jerk
Wod1: Burpee 30/30 (AMRAP – Reps)
10 rounds for reps:
30 seconds burpees
30 seconds rest
WOD 2: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
CrossFit Toledo – CrossFit
Happy birthday Q, whatever country you are in.
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Deadlift (8RM)
CrossFit Toledo – CrossFit
Weightlifting
5X 60%, 5X 65%, 5X 70%, 5X 75%
Front Squat (4×5)
WOD
Metcon (AMRAP – Reps)
AMRAP 20
20 HPC 95/65
40 lateral bar hops
60 sit ups
800m Run
100 DU
800m run
60 Donkey kicks
40 lateral bar hops
20 PS 95/65
Score = total reps. 800 m run = 80 reps. One full around = 500 reps. If you finish the 20 power snatches, start over with 20 hang power cleans.
CrossFit Toledo – CrossFit
Happy birthday Jimmy!
Skill/Strength
OH Lunge 3×8 increasing
Strict Press 3×8 increasing
Overhead Lunge (8-8-8)
Strict Press (8-8-8)
WOD
Happy birthday Jimmy
Metcon (Time)
32 Push Presses 95/65
400m run
2 Rope Climbs (2×20′ sled pull (heavy))
32 Deadlifts 185/125
400m run
2 Bar MU (rope climbs or Burpee pull-ups)
TIME CAP – 10 minutes:
???????? if you do not complete the work out as prescribed, and your name is Jimmy, for every uncompleted bar muscle up, please do 100 Burpee’s