Friday

High Point CrossFit – CrossFit

Weightlifting

Back Squat (4×10)

Every 2:30 for 10:00

Set 1: 10 Reps @ 65%

Set 2: 10 Reps @ 65%

Set 3: 10 Reps @ 65%

Set 4: 10 Reps @ 65%

Metcon

Metcon (Time)

For Time (18:00 Time Cap)

Rx+ [CTB / (135/95) (155/105) (185/125) (225/155)]

18 Pull-Ups

6 Wall Walks

12 Squat Cleans (95/65)

15 Pull-Ups

5 Wall Walks

10 Squat Cleans (135/95)

12 Pull-Ups

4 Wall Walks

8 Squat Cleans (155/105)

9 Pull-Ups

3 Wall Walks

6 Squat Cleans (185/125)

Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

Row for Time (35:00min time cap)

Rx+

Row (5000m/4250m)

Station 1: Run 200m (or 2 laps around building)or (200/175ski)

Station 2: Bike (20/16 Cal)

Rx

Row (4000m/3500m)

-Every 3:00 Complete (alt station)

Station 1: Run 200m or (200/175m Ski)

Station 2: Bike (18/13 Cal)

Scaled

Row (3200m/2800m)

Station 1: Run 150m Run (1.5 laps around building) or (150/125m Ski)

Station 2: Bike (14/10 Cal)

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Power Snatch (1×1)

Every :90sec for 15:00 (10 sets)

Power Snatch + Snatch Balance + Squat Snatch + OHS

*build to a heavy, start @ ~60% of 1RM Power Snatch

Metcon

Metcon (AMRAP – Rounds and Reps)

14:00 AMRAP

Rx+ [DB (50/35) / WB (20/14)]

Rx

22 Alt DB Hang Snatch (35/20)

11 Burpee Box Jump Overs (24″/20″)

22 Wall Balls (14/10)

Tuesday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

For Time: (25:00min Time Cap)

Rx+

15 Ring Muscle-Ups

90 Double Unders

30 Strict Handstand Push-ups

10 Deadlifts 315/205#, 143/93kg

30 Toe to Bar

10 Deadlifts 315/205#, 143/93kg

30 Strict Handstand Push-ups

90 Double Unders

15 Ring Muscle-Ups

Rx

25 Pull-Ups

75 Double Unders

25 Handstand Push-ups

10 Deadlifts (275/185)

25 Toe to Bar

10 Deadlifts (275/185)

25 Handstand Push-Ups

75 Double Unders

25 Pull-Ups

Monday

High Point CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

At Home Workout:

7:00 AMRAP

2-4-6-8-10…

Air Squats Burpees

Weightlifting

Front Squat (1×3)

Every 2:00 for 16:00

3 Reps @ 100% of 5RM or (80-85% of 1RM)

Metcon

Metcon (AMRAP – Reps)

7:00 AMRAP

2-4-6-8-10…

Dual DB Front Squats (35/20)

Lateral Burpee over DBs

Rx+

(50/35)

Saturday

High Point CrossFit – CrossFit

Strength

Metcon (No Measure)

Every 2:00 for 8:00

8/8 Bulgarian Split Squats 20×1 Tempo

3-5 Reactive Stick Jumps

-sub for reactive stick jumps could be broad jumps, high box jumps, or just squat jumps

Metcon

Metcon (Time)

4 Rounds for Time Each: (20:00min Cap)

400m Run

12/10 Push-Ups

10 Dual DB Box Step-Overs (35/20) (24″/20″)

40 Double Unders

Rx+

(50/35) DB Deficit Push-Ups

*one partner starts on run, one partner starts on push-ups, partner cannot go on run until partner is back from run, and partner cannot start on DBs if other

partner is on the DB

Friday

High Point CrossFit – CrossFit

Weightlifting

Deadlift (3×1)

In a 15:00 Window

5 Reps @ 75%

3 Reps @ 80%

1 Rep @ 85% x 3 Sets

R: as needed b/s

Metcon

Metcon (2 Rounds for time)

For Time:

0:00-8:00

15-12-9

Power Snatch (75/55)

Pull Ups

8:00-16:00

15-12-9

Power Snatch (95/65)

Toe to Bar

Rx+

(95/65) & Chest to Bar

(115/75) & Toes to Bar

Thursday

High Point CrossFit – CrossFit

Metcon

Metcon (12 Rounds for time)

Every 2:30 for 12 Sets:

6 Burpee Over Rower

12/9 Cal Row

8/6 Cal Ski

Rx+

6 Burpee Over Rower

15/12 Cal Row

10/8 Cal Ski

Wednesday

High Point CrossFit – CrossFit

Weightlifting

Split Jerk (1×2)

Every 2:00 for 12:00

Power Clean + Hang Squat Clean + Front Squat + 2 Jerk

*start @ 60-65% and build to a heavy for the day

Metcon

Metcon (No Measure)

16:00 EMOM

Min 1: 3-5 Wall Walks

Min 2: 7 Hang Power Cleans + 7 S2OH (95/65)

Min 3: 12/9 Cal Bike

min 4: 15-25 Wall Balls (20/14)

Rx+

(135/95) (15/11 Cal)

Tuesday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

For Time: (15:00 TIme Cap)

30 Weighted Sit-Ups (15/10Plate)

15 Burpee Chest to Bar Pull-Ups

20 Weighted Sit-Ups

10 Burpee Chest to Bar Pull-Ups

10 Weighted Sit-Ups

5 Burpee Chest to Bar Pull-Ups

Time Domain: 7:00-11:00

Rx+

30 GHD Sit-Ups or Weighted Sit-Ups (15/10 Plate)

15 Bar Muscle-Ups

20 GHD Sit-Ups

10 Bar Muscle-Ups

10 GHD Sit-Ups

5 Bar Muscle-Ups