7 hang power clean 115/75 4 shoulder 2 overhead 135/95 Toes 2 Bar 50reps(just bar) 20reps(95/65)15reps(115/75)max reps(135/95) 50 reps(just bar), Warm up Strength and Skill: back squat 5-5-3-5-5-5 Try bracing your core, and get your body to be firm and lateral, your spine shouldnt be curled nor should your hip jut out upwards. Work sprinting and HIIT workouts into your training routines. Hooyah!" If your WOD is going to be pull-heavy, you might opt for rowing to wake up those back muscles. 15 sit ups There is some training schemes in crossfit: 3+1 (this means 3 days of training in a row + 1 day rest, and the cycle repeats) or the scheme, adjusted for a weekly duty cycle - 5+2 (5 days of training + 2 days rest). 15 push ups 400m 5 rounds(20 cut off!!! Reduce the push-ups to kneeling or bench push-ups if necessary. The first movement should be specific to the workout you will be doing. 200 m run Str- hang power clean 50 flutter kicks, Wod 21-15-09-15-21 75 double unders 12 pull ups Glen Cool Down: stretch, Warm Up: 100ft lunges, 25 squats, 15 burpees In that case, each class should contain a warm-up component. Dont run across the gym to do exercises. 5 rounds for time If you can do a round in 45 seconds but are gassed and need to rest, youll without a doubt be crushed by the end of the workout. WOD Cindy is also a great benchmark workout to do on a regular basis to check your progress. Wod 10 bent over rows(5sets) 25 min cut off In some ways, movement prep and mobility go hand in hand. 1200 m run 50 ring push ups 2 deadlifts at 60% of 1RM, Wod- Your warm-up is a very personal endeavor since you can (and should) use it to iron out any weaknesses or imbalances you have in your training. Ring rows, Wod For example, start overhead squats and snatches with an empty barbell, a PVC pipe, or even a resistance band ramp up the weight from there. In the mobility section, categorize it by the common movements you find in CrossFit. Double unders 25 push ups If you get a score of 20 rounds, you did 600 reps in 20 minutes. 5 min AMRAP Between times you do Cindy, vary your training routine to add in different ways to work the muscle groups required for Cindy. 10 sit ups, Power clean 10-5-3-1 3 min flutter kicks Strength and Skill: bench press 5-5-5-5-5 5 toes to bar 20 min cut off, Warm up: 5 min rolling 10 box jumps, Cool down: 20 pvc good mornings 300 squats WOD Wod 800 m run 1 min rest 3 box jumps 10 sit ups KB mason twist, Warm up Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. Perform Tabata routines (7 rounds of 20 seconds of work, 10 seconds rest). 100 sit ups 100 sit ups Jump ropes will be available for purchase. 100 sit ups And with every new minute, a repetition of this task is required. 100 lunges 3min rest 30 sit ups Murph Workout Tips 10 clean and jerks 135/95 Cool down 10 med ball cleans Str: press(5-5-3)5-5-5 200 m run, 100ft lunges, 2 rounds 10 ring dips A thorough warm-up is comprised of different components that will get your body ready for general physical activity while also getting specifically prepped for the exercises ahead. If youve made it this far, youve bought into the importance of warming up. 15 paralatte jumps over the bar Even if your warm-up feels like a second workout, its worth it. Wod 10 squat cleans 155/105 10 min AMRAP, Wod Too little support and you can get injured. *can scale the floor/bench heavier if needed. 15 GHD sit ups Toes-to-bars 2 min plank, Wod 3 min max push press 75/45, Warm up: 5 minute foam roller, Str/Skill: back squat 3-3-3 10 min AMRAP Workout Search Page (WOD) WODCAT app is powerful and flexible tool for searching the right workout. 3 min jump rope 20 PVC Front squats Issued by President George Washington, at the request of Congress, on October 3, 1789 3 rounds for time (Every time you have to stop do 5 burpees) 15 floor press 10 push presses 65/45 Whereas the aerobic training for non-CrossFit workouts might involve walking or even jogging, youll likely steer toward more CrossFit-style aerobic activities here. The views expressed on this site may come from individual contributors and do not necessarily reflect the view of BarBend or any other organization. When this gets easier, add another round and still try to keep it within 5 minutes. 10 floor press 10 Turkish get ups As I jumped into round 13 I began to really focus on my breathing, slowing my breathing down and calming the monkey mind and really adding to the focus of the present. DB curls 5 sets of 10, Warm Up: 2 minutes mountain climbers, 2 minutes jumping jacks, 15 med ball cleans 15 push presses The final part of your warm-up should focus on muscle activation. Awesome facility and equally awesome CrossFit community. CFSBK likes to say that the warm-up is the "appetizer" and shouldn't get you full before the main course ahead. 21-15-9-5 500 m row 50 pull ups Russian twists, Warm up: 5 minutes jump rope, 20 med ball cleans, Wod 40 m of bear crawl, Wod Question: Do you offer more training and workouts youve created? 800 m run, 25 mountain climbers 2 rounds, Warm up 50 double unders 10 reverse curls 65/45 15 min AMRAP of Man Makers, WU- 500 m row, 50 lunges 5 min roll Push ups Cleans 135/95 25 calf raises Standing tricep skull crushers 310, Wod AMRAP 10 min 60 DB Lunges 35/25 6 DB curls 10 toes to bar DB curls 3 sets of 10 Cool Down: stretch and roll 10 med ball cleans The #1 key to maximizing your score on this workout is knowing your per round pace on Cindy. For time, Str- Bench Press 5-5-3(5-5-5) 60%max reps, Wod 10 KB swings 53/35 50 sit ups 5 rounds for time, Warm up 3 rounds of Cindy 100 med Ball cleans 20 DB curls Cool Down: 5 minute foam roll, stretch, Warm up: 5 min jump rope, 3 min plank, 2 min flutter kicks Cool down- 10 arm bar stretch, roll, Warm up: 1000m row, 25 good mornings Pull ups (search by type of exercises (movements) in training: abs, squats, press, deadlift, jumps, running) 20 double unders 5 rounds of Cindy 1000m row Wod Shoulder to overhead 50 ring rows 800 m run 200 m Farmers carry 400 m run Then perform a a round of Cindy with pull-ups, push-ups and air squats at 50% effort. 75 double unders 5 front squats 95/65 25 min cut off, WU: 800m run, 30 push ups, 50 sit ups 50 ring push ups, 40 pull ups, 30 burpees, 40 pull ups, 50 ring push ups 21-15-09 400 m run 50 med ball sit ups Breath controlAfter round 12 I was feeling like I was in some trouble because I was sucking wind hard and was hurting. 30 hang power cleans 115/75 They alternate among themselves in different variations. 50 air squats 5 cleans 95/ 65 5 rds not for time 20 DB power snatches L-35/25 10 min AMRAP, Warm up Warm up: 5 minute foam roller, 3 rds of Cindy 10-9-8-7-6-5-4-3-2-1 12 sit ups Strength/Skill: back squats (5-5-5) Check out these tips to improve your plank hold time and core strength. 10 floor presses 135/95 Question: Do you have a good list of all of the CrossFit bodyweight workouts? 5 rds (not for time) 75 push ups In addition to alternating exercises, in a normal and balanced training program will also alternate the time (duration) of workouts - this is necessary to actualize the required neuroendocrinal response of a person to different loads. Warm up 10 thrusters 135/95 Wod 5 power cleans 400 m run 100 ring push ups SDHP WOD 10 lunges holding KB over head left hand On a 20-minute clock, perform as many rounds and reps as possible ( AMRAP) of the work in the order written. 200 lunges w/ DB 35/25 You record your results each time you do it, so you can measure your progress. 150 air squats Cool down 5-4-3-2-1 20 min, Cool Down: 3x 10 over the head DB tricep extensions then stretch, Warm up: 500 m row, 50 sit ups, 30 push ups 50 double-unders. 4 rds, Warm up: 800m run, 20 lunges 30 Wallballs 20/15 Wod 10-9-8-7-6-5-4-3-2-1 20 squats 2 min max flutter kicks, Warm up 10 squats Wod Keep in mind that your ideal pace is not just how fast you can do a round, but a reasonable number you can sustain for all 20 minutes. 5 min roll 3 min of max back squats 95/65 1 Round Cindy Str/Skill: deadlift KB swings Russian 53/35 25 shoulder to overhead Deadlifts 135/95 1 mile run 5 box jumps 25 sit ups 5 min rows, 15 GHD back extensions, Str- Deadlift Str- If youre struggling with your pull-ups in general, check out this article. You may also consider typing this up and laminating it for your gym bag. 5 min of rage ball, Wod 5 min jump rope 1 mile run, Warm up- 200 m Farmers carry, 30 push ups, 50 sit ups Push ups A warm-up is meant to elevate your body temperature while preparing your muscles, nervous system, and mind for your workout. 20 PVC overhead lunges It's free to use! Flutter kicks Cool down: stretch and roll, Warm up: 1000m row 2 min max flutter kicks. (Keep going up by 10 each round with a 10 min cut off), Warm up WOD Going even 10 seconds per minute slower will take three full rounds off your scoremaking this the most important part of your strategy. 15 sit ups 20 ring rows 10 DB shoulder raises A great warm-up doesnt take a long time. Warm up 200 m run, 10 SDHP #35/25-2 rounds. 3 min mountain climbers Push ups Cool down: stretch and roll, Warm up: 5 min jump rope, 2 min plank, 30 lunges 3 rounds for time 25 push ups WOD 3 min of max front squat 75/45 3 min jump rope So let us know down in the comments whether these Cindy WOD exercises work for you, or if you have any variations to these that youd like to suggest, let us know, wed love to hear from you. 10 burpees Follow along and get. Neglecting mobility exercises can easily become the difference between crushing a new PR (personal record) and staying stuck in the rut of a plateau. 5 front squats 155/105 25 push presses DB 20 squat cleans 115/75 Strength: press (5-5-3)(5-3-1) Side shuffle Cindy is a high-rep workout. 5 front squats 5 Thruster 115/75 Thrusters 95/65 10 push ups For time, Warm up This means that the faster you complete the task, the more time you will have to rest. 10 KB twists 53/35 Str- Deadlift 5-3-1 15 min cut off 10 DB Curls 10 one arm KB clean and jerk 53/35 200 m sprint 07 rope climbs Strength/Skill: bench press deload 5-5-5 Push ups, Wod It is also necessary to take into account, that competing athletes and people who engaged into crossfit to maintain a good physical shape have a completely different programs. Wod Str- squat clean 1-1-1-1-1 5 burpees, Str: deadlift 5-3-1 Ring dips Cool down: stretch and roll, Strength: power clean 5-5-5 Benefits Of A Good Warm-up Include Physiological benefits - your muscle tissue can move better when blood flows through it. Do your push-ups and squats near the pull-up bar. 10 ring push ups 20 DB power snatches R-35/25 & bent over Row 5-5-5-5-5. 10 Floor press Know swings 53/35 WOD Ring dips 5 push presses 95/65 Whether youre getting ready for Murph or just want to hit a CrossFit classic, this guide will help you get a great score on the Cindy WOD. If you want to show up and execute at the highest level you can, youve just got to warm up. 5ea Kneeling Shoulder Taps 75 double unders, WOD 100 push ups Or, do a few jump squats, then low box jumps before gradually ramping up to the height and intensity youll be using during your WOD. KB swings 200m run 2010 Jan;24(1):140-8. WOD Repeat same drill for pull-ups. How do you score the "Cindy" workout? The workout is nicely divided into upper body pushing (Handstand Push-Ups), lower body (Pistols), and upper body pulling (Pull-Ups), making major muscle fatigue less of a factor. Plank hold Recovery days are when you do work, but you do it at a much lower intensitywalks, yoga, easy swimming. https://www.mensfitness.com/training/5-things-muscle-activation-technique-mat-training-can-do-your-body, https://www.muscleandfitness.com/workouts/workout-tips/bulletproof-your-body-ultimate-warmup?page=2, CrossFit Warm Up Ideas and Routines to Prep for Training, A post shared by Kari Pearce (@karipearcecrossfit), Foam Rolling vs Stretching Know when to use each method, A post shared by Sara Sigmundsdttir (@sarasigmunds), A post shared by Stacie Tovar (@stacietovar), Best Curved Treadmills for a CrossFit Endurance Training program, Top 6 Best Plyometric Boxes For Your Workouts, How to get started, and a simple tool for always writing a good warm-up, Squat- PVC pipe overhead squats, air squats, Hinge- kettlebell deadlifts, kettlebell swings, Deadlift- glutes, hamstrings, hips, ankles, Oly Lifting- hips, shoulders, ankles, glutes, Overhead Press/Bench Press- shoulders, pectorals, triceps, biceps. 100 ring row 1000 m row 50 kB swings Wod 10 Deadlifts 245/175. 7 push press 30 double unders 4 rounds, Warm up Wod 100 lunges Cool down: stretch, Warm up: 5 minute foam roll, death by ten meters 400m run 5 min jump rope Wod Check out this article. 5 Front Squats 135/95 Check out these movements for ways to work your core. 10 box or ring dips WOD -lunges Warm up: 5 minute foam roller, 15 ring rows, 20 lunges, 25 Turkish get ups with NO wieght. Warm Up: 5 min foam roll, 5 minute row, 30 push ups 10 hang power cleans The pull-push-squat flow is a proven combination for testing fitness and endurance, so dont change the order of exercises, either. The altitude was a killer and I can see how I could benefit from spending more time in Steamboat (any excuse). DB lunges 35/25 10 Push-ups A good warm-up also increases body temperature and puts your body's pH at a level optimal for exercise. 10 floor presses 185/115, Warm up WOD CHIPPER is a crossfit complex in which there are no rounds! A band pull-apart increases blood flow and range of motion. 3 rds For time, 1000m row 10 weighted calf raises 25 sit ups 2 front squats 135/95 Burpees, Cool down: 100 flutter kicks 20 Burpee 8 ring dips WOD 50-40-30-20-10 10 ring push ups 20 lunges w/ plate locked out overhead 45/25 WOD Curtis Ps 95/65 10 minute AMRAP, Str-bench press deload Running, rowing, biking, and jumping rope are popular options. (1). For time, Cool down: Tricep pull downs on bands. 50 burpees 3 min of thrusters 135/95 You can use the pumice stone to lightly trim off the excess hard skin that can tear during a hard workout. 18 lunges 2 50 KB Swings 53/35 3 min rest WOD (Crossfit workout)-is a certain amount of work (the task), which is necessary to perform. 5 rounds of Cindy WOD Strength and Skill: overhead squats 5-4-3-2-1 5-5-3(3-3-3) Max reps @50%, Wod For time, Wod 20 lunges Demo of the twist, Warm up: 5 minute foam roller, 5 minute row 75 KB swings 53/35 Str- Deadlift 5-5-3(3-3-3) Warming up for CrossFit training sessions will prep your body for greatness which is likely to be exactly what youre chasing. 5 min roll Barbell reverse curls 3 sets of 10, Wod Warm up 5 Snatch 135/95 20 double unders 25 SDHP w/53/35 KB Randy 5 min foam roll 10 deadlifts 135/95 25 push ups 100 double unders Cindy, 1 of 6 original CrossFit girls workouts, is the quintessential functional fitness workout. 500 m row for time, Warm up 2 min rest 50 sit ups Consider using the Word Bank Warm Up template in this article. Below each box, list as many movements as you can think of for each section. Man makers, 5 min roll 10 one arm DB power snatch-R Tabata 400m run All are welcome to attend a double under workshop on Saturday, 12/13/14 @ 9am. Wod KB swings 53/70 (Russian) Not for time 15 leg raises 5 min foam 10-10-10 How can a coach get their athletes to buy into always warming up? 15 ring rows, 5 sets Closed Thursday: heading to YMCA Turkey Dash, Wod Wall balls JT Strength and Skill: press 5-5-5-5-5 50 reps Sumo deadlift high pull 53/35 10 min cut off. Post your score in the comments below!Today's workout is \"Mod Cindy\", a variation of the classic CrossFit WoD Cindy. If plank ups are difficult, hold standard plank R1 and push up position R2.Mod Cindy10' AMRAP5 Bent Rows10 Push Ups15 SquatsThis modification is designed to allow you to do the workout almost anywhere. 5 min jump rope 50 double unders Not for time BUT 30 min cut off. 75 push ups 3 Med ball cleans So if on Tabata round #1 you do 15 kettlebell swings, you want to hit 16+ for round two. At least, this is an official statement. 5 pull ups 25 ring rows For air squats, work to tug your butt down quickly then spring up quickly. 100 pull ups 5 burpee pull ups Because of the large variety of crossfit workouts, there is always a need to find a unique, interesting and balanced workout, which would fit perfectly into the athlete's unique training plan. 12 Knees to Elbows Cindy is a CrossFit benchmark WOD used to assess an athlete's progress over time. 10 jumping lunges Push ups box jumps, Str: 5-3-1 bench press WOD 10 reps SDHP 53/35 2 min flutter kicks Wod 15 DB shoulder raises Warm up: 3 rds of Cindy 100 m lunges w/ball Max vertical Box steps w/DB 35/25 10 Burpee box jumps This wouldnt be possible if you were to perform two exercises which hit the same muscle group consecutively like the push-ups and a bench press. Then 10 Ring Dips 100 lunges Then, keeping your torso firm and upright, lower yourself further till youve gone down as far as possible. Warm up If you go over 5 minutes, stay at that number of rounds until youre within that time. 15 Hang power snatch 115/75 Pull-ups should be unbroken pushups will need to be broken up from the beginning for most air squats just need to be smooth and steady. 10 wall balls Warm up: 5 minute foam roller 1000m row, 10 Turkish get ups Wod 10 reps for 5 sets 25 PVC good mornings Adapt your body to such loads smoothly and do not try to set a record on the very first day of meeting with CrossFit. WOD The Best CrossFit Warmups Generator Warmup Get sweating before your WOD: Complete a 5 minute AMRAP of: 5 Pull Ups 10 Push Ups 5 Burpees 10 Box Jumps Try another WOD! 5 Pull-ups Here is a list of the most popular types of CrossFit workouts. 100 wall balls 40 lunges Strength and Skill: back squat 20-15-10-05-01 rep max 15 Dive bomber push ups Use The First 5 Minutes To Feel Out Cindy 3. 3 Unusual Exercises for Your Core Perform 1 set of 10 push-ups unbroken and rest 1 minute. 5 over the bar burpees 7 rds of 50 KB swings 53/35 5 dead hang pull ups 200 m run Cool Down: stretch, Warm up: 5 min roll, 3 min row, 3 min jump rope 30 ring rows 6 lunges 5 deadlifts 135/95 Squats with DB 35/25 30 pull ups Strength/Skill: back squat In closing, dont think of your warm up as a second work out. Str- deadlift 10-5-3-2-1 Tabata routines help you perform the maximum output you can do in a short amount of time. 100 meters of walking lunges About 45 minutes of that is for lifting and the WOD. 2 10 jumping pull ups That said, this CrossFit warm-up will set you up for success by touching on every component you need to become the best functional fitness athlete you can be. For time, WOD Cool Down: stretch, Warm up: 5 minute foam roller, 3 min jumping jacks, 2 min Mountain Climbers, 2 min Flutter kicks Box jumps 24/20 1 min KB swing If you find your score for Cindy isnt improving like you want, that can indicate holes in your training you need to fill. 100 squats 5 rds, Warm up: 50m bear crawl, 50m pig on skates, WOD Set up a whiteboard where you can write down or wipe away numbers to track your score. Start with a simple 3 round couplet of 2 movements with 10-15 reps of each exercise. Bent over rows 10-10-10-10 Str-Press 5-3-1 Ring rows 30 squats 10 squat cleans 155/105 9 Air Squat Cool Down: stretch, Warm up: 5 minute foam roller,2 min jumping jacks, 2 min mountain climbers, 20 PVC good mornings, 20 PVC Deadlifts 5 burpees, 200m sprint, 5 burpees 20 min cut off. 15 kb swings 53 WOD Record best lap and slowest lap, Warm up E2MOM Strength and Skill: thruster 10-5-3-3-1 rep max WOD 2 min max barbell curls 75/55 Popular workouts categories: Girls, Heroes, Games workouts, RFT workouts,gymnastics(bodyweight workouts), weightlifting or endurance workouts. Str-bench press 5-5-3(3-3-3), Wod This a way you can perform HIIT workouts. Post distance and weight. 10 front squats 5 min roll 10 bent over row 3 rounds for time, Warm up Consider 1-2 minutes of mobility that will open your hips before your squat session. 20 KB swings 10 goblin squats 6 shoulder 2 overhead 135/95 20 min AMRAP, Warm up 21-15-9 WOD Wod 21-15-9 15 ring dips, 200m run, 30 push ups, 200m run: 4 rds for time, Warm up 10 one arm KB clean &jerks right hand 53/35 For time, Warm up 3 rds, #2 not for time 10 dive bomber push ups, WOD 50 sumo deadlift high pull 40 Double unders. 400 m run Strength and Skill: Back Squat 3-3-3-3 (5 SEC Hold at the bottom of each rep) 200m Any crossfit workout belongs to only one of the types, and cannot be different at the same time. Notify me of follow-up comments by email. Abad CC, Prado ML, Ugrinowitsch C, Tricoli V, Barroso R. Combination of general and specific warm-ups improves leg-press one repetition maximum compared with specific warm-up in trained individuals. 10 Over the bar burpees 40 KB SDHP 53/35 Arm bar stretches(each side), Wod Warm-Up . Floor press Take a blank piece of paper and make 4 boxes on it. 30-25-20 No matter which strength sport you love most, a warm-up will help you love it more. 7 box jumps One leg on the bench lunges (each leg) 20 sit ups Do it a few times a year. Str-back squat 5-3-1 An effective warm-up consist of 4 components: cardio, movement prep, mobility, and muscle activation. 50 double unders 400 m run 30 strict pull ups 1 min rest 5 rds not for time, WOD Cool: stretch and roll, Warm up: 1000m row 50 KB SDHP 53/35 5 rounds for time. In this guide, well look at the Cindy WOD, five strategy tips for getting a great score, movement standards, and how to scale. Heavy loads on small joints can add up over time. 10 burpees 100 flutter kicks, Wod -push ups For time, Wod If youve squatted before, you know that hip mobility is important. 12 min AMRAP Str 50 Bent over rows 5 toes to bar 8 box jumps 5 snatches 9 push jerks, Warm up 20 push ups This can mean intensity in generating force or power during a workout. 35 KB swings 53/35 Cool Down: 3 minute plank hold, stretch, Warm up: 5 minute foam roller, 800m run, 20 burpees Get specific with what types of aerobic warm-ups youre doing on each day. Strength and Skill: Press 5-5-5-5-5 400 m lunges 200 m run 200 ft lunges It may seem opposite, but high intensity workouts can often be exactly what you need to break through training plateaus, especially if youre trying to break a specific time PR. For time, Warm up 3 rounds, Warm up 20 PVC deadlift If body weight movements are easy for you, you may be able to do more than 20 rounds. 20 push ups 3 rounds The gym is open during class hours or open gym. Cool Down: stretch and roll Cool down: stretch and roll, Strength: front squat 5-5-5 For time Youll learn exactly how to do that below. 20 squats, Wod 15 DB thrusters 35/25 Wod- Its not all arm and upper back strength. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. 400 m run Even if you do have a strict mobility practice outside of the gym, mobilizing just before your workout is key to potentially reducing your injury risk during training. 15 sit ups The answer, no matter who you are, is yes. Besides being an original CrossFit benchmark, Cindy is also a great workout to practice for the hero WOD Murph. 20 front squats 75/45 30 push ups 15 reverse barbell curls Front squats 95/65 Dont be afraid to start breathing fairly heavily during your warm-up. 3 min rest 2 min max jumping air squats, Wod 3 min rest Wod Incorporating a warm-up that challenges you will help crank that work capacity up a few more notches. Str-back squat 5-5-5-5 WOD 3 rounds for time, Warm ups 21-15-09 Str/Skill: press Cool down: stretch and roll, Warmup: 800m The research is almost unanimous on the performance benefits of a good warm up. 21-15-9-5 10 push-ups 30 mountain climbers, Wod Answer: This happens to me, too. 15 med ball cleans 12 min AMRAP, Cool down: 20-20-20 Tricep bands pull downs, Warm up In CrossFit, you may find yourself doing most of your WODs in the context of a class led by a coach. Knees to elbows. 25 band lat pull downs 21 KB swings 53/35 10 KB swings 70/53(Russian) You will perform better and decrease your risk of injury by warming up before you work out. Helen 10 lunges with bar in front rack 95/65 1 handstand pushup (against a pear tree) There are lots of ways you can do Tabata workoutspush-ups, pull-ups, kettlebell swings, battle ropes, sprinting. 50 burpee pull-ups Wod 1000 m row Cool Down: stretch, Warm up: 5 minute foam roller, 25 PVC overhead squats, 25 PVC deadlifts, 25 PVC Snatch landings 6 burpees 9 thrusters 20 Turkish get ups 53/35 50-40-30-20-10 (Start them on a continuos clock and record their total time) WOD Clean and jerk 95/65 5 rounds 10 Turkish get ups 53/35, WOD 2 min rest 6 FS Ring dips, Warm up: 15 push ups, 15 jumping squats- 2 rds, WOD 10 burpees box jumps 24/20 Strength eand Skill: back squat 3-3-3-3 21-18-15-12-09-06-03 Strength and Skill: hang power clean 5-4-3-2-1 WOD 30 push ups 5 rounds, Warm up 5 min jump rope, 100 sit ups But light bands wont prepare your upper body to move a heavy barbell or medicine ball at full speed once you hear 3-2-1. 20 push ups 200 m run 5 over the bar burpees Push-ups-They're The Problem 5. Strength/Skill: bench press 5-5-5 (search by the presence of certain exercises in workouts) Answer: Check out the CF main website here. Cool Down: stretch, Warm up: 5 minute foam roller, 3 min jump rope, 3 min row WOD 30 single dumbbell snatches (22,5/15 kg) 20 dumbbell box step over (22,5/15 kg - 60/50cm) 10 dumbbell thrusters (20/15 kg) Time Cap : 25 minutes.