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Thursday

High Point CrossFit – CrossFit

Gymnastics

Metcon (No Measure)

6:00 EMOM

25-50ft Handstand Walk complete for quality

Metcon

Rx: Metcon (Time)

(Rx)

For Time (18:00min Cap):

– (21/17) Cal Row

– 15 Toe to Bar

– 5 Wall Walks

– (18/14) Cal Row

– 12 Toe to Bar

– 4 Wall Walks

– (15/11) Cal Row

– 9 Toe to Bar

– 3 Wall Walks

– (12/8) Cal Row

– 6 Toe to Bar

– 2 Wall Walks

– (9/5) Cal Row

– 3 Toe to Bar

– 1 Wall Walks

Scale: Metcon (Time)

Scaled

For Time (18:00min Cap):

– (21/17) Cal Row

– 15 Strict Knee Raises

– 4 Wall Walks

– (18/14) Cal Row

– 12 Strict Knee Raises

– 3 Wall Walks

– (15/11) Cal Row

– 9 Strict Knee Raises

– 2 Wall Walks

– (12/8) Cal Row

– 6 Strict Knee Raises

– 1 Wall Walks

– (9/5) Cal Row

– 3 Strict Knee Raises

– 1 Wall Walks

Metcon

Rx+: Metcon (Time)

(Rx+)

For Time (18:00min Cap):

– (24/20) Cal Row

– 18 Toe to Bar

– 6 Wall Walks

– (21/17) Cal Row

– 15 Toe to Bar

– 5 Wall Walks

– (18/15) Cal Row

– 12 Toe to Bar

– 4 Wall Walks

– (15/12) Cal Row

– 9 Toe to Bar

– 3 Wall Walks

– (12/10) Cal Row

– 6 Toe to Bar

– 2 Wall Walks

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Deadlift (6-4-2)

Every 3:30 for 10:30

3 Rounds

6-4-2

Rest: 20sec b/s

Metcon

Rx: Metcon (AMRAP – Reps)

8:00 AMRAP

(Rx)

5-10-15-10-15-20

American KBS (53/35)

Box Jump Overs (24/20)

**After the 20, athletes will continue starting back @ 5 reps on the KBS and box jump overs

Scale: Metcon (AMRAP – Reps)

Scaled

5-10-15-10-15-20

American KBS (35/26)

Box Jump Overs (24/20)

Metcon

Rx+: Metcon (AMRAP – Reps)

8:00 AMRAP

(Rx+)

5-10-15-10-15-20

American KBS (70/53)

Box Jump Overs (24/20)

Tuesday

High Point CrossFit – CrossFit

Metcon

Rx: Metcon (Time)

(Rx)

For Time 3 Rounds (40:00min Cap)

(max 11:00min per round):

– 400m Run (1 lap + 1 around building)

– 15 Pull-ups

– 20 Push-Ups

– 50 Air Squats

– 20 Push-Ups

– 15 Pull-ups

– 400m Run

Rest: 3:00 between rounds

Scaled

– 200m Run

– 10 Strict Banded Pull-ups

– 15 Band Assisted Push-Ups

– 40 Air Squats

– 15 Band Assisted Push-Ups

– 10 Strict Banded Pull-ups

– 200m Run

Rest: 3:00 between rounds

Metcon

Rx+: Metcon (Time)

(Rx+)

For Time 3 Rounds (40:00min Cap)

(max 11:00min per round):

– 400m Run

– 20 Pull-ups

– 25 Push-Ups

– 60 Air Squats

– 25 Push-Ups

– 20 Pull-ups

– 400m Run

Rest: 3:00 between rounds

Monday

High Point CrossFit – CrossFit

Weightlifting

Power Snatch + Squat Snatch (1×1)

12:00 EMOM

1+1

Metcon

Metcon (3 Rounds for reps)

12:00 EMOM

(Rx)

min 1: Alt DB Snatch (35/25)

min 2: Abmat Sit-Ups

min 3: Cal Air Bike

min 4: Rest

*Max Reps Each Minute

Scaled

min 1: Alt DB Snatch (25/15)

min 2: Abmat Sit-Ups

min 3: Cal Air Bike

min 4: Rest

*Max Reps Each Minute

Metcon

Rx+: Metcon (3 Rounds for reps)

12:00 EMOM

(Rx+)

min 1: Alt DB Snatch (50/35)

min 2: Abmat Sit-Ups

min 3: Cal Air Bike

min 4: Rest

*Max Reps Each Minute

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

(Rx)

Partner 1: 400m Run

Partner 2: AMRAP of

– 9 Sumo Deadlift High Pull (65/45)

– 9 Thrusters

– 21 Double Unders

Scaled

Partner 1: 400m Run

Partner 2: AMRAP of

– 9 Sumo Deadlift High Pull (45/35)

– 9 Thrusters

– 36 Single Double Unders

Each 400m Run = 1 Round

So if you do 6 Rounds of the AMRAP and 6 Rounds of the run, it is scored as 12 total rounds.

Rx+: Metcon (AMRAP – Rounds and Reps)

20:00 AMRAP

[Rx+]

Partner 1: 400m Run

Partner 2: AMRAP of

– 9 Sumo Deadlift High Pull (75/55)

– 9 Thrusters

– 27 Double Unders

Friday

High Point CrossFit – CrossFit

Metcon (Time)

(Rx)

For Time (25:00 Cap):

– 40 Pull-Ups

– 30 Box Jump Overs (24/20)

– 20 Burpees

– 20 Overhead Squats (95/65)

– 20 Burpees

– 30 Box Jump Overs (24/20)

– 40 Pull-Ups

Scaled

– 20 Strict Banded Pull-Ups

– 30 Alternating Box Step-Ups (24/20)

– 20 Burpees

– 20 Overhead Squats (45/35)

– 20 Burpees

– 30 Alternating Box Step-Ups (24/20)

– 20 Strict Banded Pull-Ups

Metcon

Rx+: Metcon (Time)

(Rx+)

For Time (25:00 Cap):

– 50 Pull-Ups

– 40 Box Jump Overs (24/20)

– 30 Burpees

– 20 Overhead Squats (135/95)

– 30 Burpees

– 40 Box Jump Overs (24/20)

– 50 Pull-Ups

Thursday

High Point CrossFit – CrossFit

Weightlifting

Push Press (1×3)

Every 2:00 for 12:00, 6 Sets

– 7 Reps @ 70%

– 5 Reps @ 75%

– 3 Reps @ 80%

– 7 Reps @ 70%+

– 5 Reps @ 75%+

– 3 Reps @ 80%+

Metcon

Metcon (Time)

(Rx)

2:00 on/1:00 off. (17:00 cap)

– 13 Dual DB Deadlifts (35/25)

– 11 DB Shoulder to Overhead

– Max Cal Bike

*continue until (75/55) Cal Echo Bike

Scaled

2:00 on/1:00 off

– 11 Dual DB Sumo Deadlifts (35/25)

– 9 DB Shoulder to Overhead

– Max Cal Bike

*continue until (60/45) Cal Echo Bike

Rx+: Metcon (Time)

2:00 on/1:00 off

– 13 Dual DB Deadlifts (50/35)

– 11 Dual DB Shoulder to Overhead

– Max Cal Echo Bike

*continue until 75/55 Cal Echo Bike

Wednesday

High Point CrossFit – CrossFit

Metcon

Metcon (2 Rounds for time)

Every 20:00 for 40:00

(Rx)

– 1200m Run (3.5 Laps)

– 100ft Walking Lunge

– 40/32 Push-Ups

– 100ft Walking Lunge

– 450/350m Row

Scaled

– 800m Run

– 100ft Walking Lunge

– 40/32 Band Assisted Push-Ups

– 50ft Walking Lunge

– 450m/350m Row

Rx+: Metcon (2 Rounds for time)

Every 20:00 for 40:00

– 1 Mile Run (5.5 Laps)

– 100ft Walking Lunge

– 50/40 Push-Ups

– 100ft Walking Lunge

– 500/425m Row

Tuesday

High Point CrossFit – CrossFit

Weightlifting

Power Clean + Squat Clean (1×1)

12 EMOM

Starting at 60-70% 1RM clean.

Metcon

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

(Rx)

– 3 Burpee Ring Muscle-ups

– 3 Cleans (185/125)

Scaled

– 6 Burpee Jumping Pull-ups

– 6 Hang Power Cleans (Pick Load)

[Rx+]

– 3 Burpee Ring Muscle-ups

– 3 Cleans [225/155]

Monday

High Point CrossFit – CrossFit

Weightlifting

Back Squat (1×5)

Every 3:00mins for 12 mins

5 Back Squats @80%+

Metcon

Metcon (Time)

3 rounds for time of: (12:00min Cap)

[Rx+]

– 60 Double Unders

– 30 Wall Balls (20/14)

– 15 Toes-to-bars

(Rx)

– 44 Double Unders

– 22 Wall Balls (20/14)

– 11 Toes-to-bars

Scaled

– 90 Single Unders

– 30 Wall Balls (14/10)

– 15 AbMat Situps