Monday-Extra

High Point CrossFit – Extra Work

Weightlifting

Power Clean (1×2)

*ideally done before wod

Power Clean Every 2:00 x 7 Sets

Sets 1-4: 3 Reps

Sets 5-7: 2 Reps

*Start at 65% and Build over the 7 sets

% Based on 1RM Power Clean

Strength

Bench Press (1×5)

*ideally done after wod

Bench Press

Set 1: 7 reps @ 60-65%

Set 2: 7 reps @ 65%

Set 3: 7 reps @ 65-70%

Set 4: 7 reps @ 65-70%

Set 5: 5 reps @ 70-75%

Set 6: 5 reps @ 70-75%

Conditioning

Metcon (Time)

*ideally done after wod

3 Sets

600m Run

20 Burpee Pull-ups

15 Deadlifts 315/225

300m Run

10 Burpee Bar Muscle-ups

15 Deadlifts 315/225

Rest 3:00 B/T Sets

Metcon (Time)

*ideally done as separate section

8000/6400m Bike

Rest 2:00

4 Sets

1500/1200m Standing Bike

Rest 1:30 B/T Sets

Rest 2:00

8000/6400m Bike

Monday

High Point CrossFit – CrossFit

Weightlifting

Front Squat (5×3)

EMOM 10:00

min 1: 5 Back Squat

min 2: 3 Front Squats

weight @ 75-80% of Front Squat

Metcon

Metcon (5 Rounds for reps)

5 Sets for Max Reps 1:00 on/1:00 off

10 Front Squat (115/75)

-Max Toe to Bar

(Goal: 10-15 TTB/Round)

Rx+ (155/105)

Sunday

High Point CrossFit – Extra Work

Warm-up

Warm-up (No Measure)

2 Rounds of

15 PVC or Banded Goodmornings

8-10 Plate A-T-Y-W

10 Plate Prone Drag

—-

2 Rounds

10/10 Glute Bridge SA DB Bench (bench vertical)

6 Ring Face Pulls

:20sec Bear Plank Shoulder Taps

Weightlifting

Bench Press (1×6)

Bench Press for load:

Every 2:30, 6 Sets

6 Bench Press

-12/8 Push-Ups b/s

*bench starts @ 60% and increase by feel to heavy 6 for the day

Metcon

Metcon (Time)

2 Rounds for Time (15:00 time cap)

20 Deadlifts (225/155)

15/10 Ring Dips

20 Alt Hang DB Snatch (50/35)

75 Double Unders

Mobility

Warm-up (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 pigeon pose

1:00/1:00 Rig Crossbody Lat Stretch

1:00/1:00 Scorpion

2min Saddle Pose

Conditioning

Metcon (No Measure)

Every 6:00, 3 Sets

20/15 Cal Row

30/20 Cal Bike

20/15 Cal Row

Goal: 3:30-4:30/Round

Saturday

High Point CrossFit – Extra Work

Accessory Work

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP

10 V-Ups

10 Russian Twists (over and back = 1)

10 Hollow Rocks

10sec Hollow Hold

Warm-up

Warm-up (No Measure)

55:00 Jog or Machine of Choice

then…

2 Rounds

10/Leg Cossack Squat (w/ KB)

15 KB Swing (light)

100ft Overhead Kb Single Arm Carry (L Arm)

100ft Overhead Kb Single Arm Carry (R Arm)

Weightlifting

Snatch Balance + Overhead Squat (1×1)

Snatch Balance + Overhead Squat

3+1 @ 70%

2+1 @ 75%

2+1 @ 80%

1+1 @ 85%

1+1 @ 90%

1+1 @ 90+%

Rest as needed

% off 1RM Snatch

Squat Snatch (1×2)

2 Rounds

10 @ 60%

8 @ 70%

6 @ 75%

4 @ 80%

2 @ 85%

R: 5:00 b/s

Deficit Deadlift (1×5)

From 3″ Plate

Set 1: 5 reps @ 70%

Set 2: 5 reps @ 70%

Set 3: 5 reps @ 70-75%

Set 4: 5 reps @ 70-75%

Set 5: 5 reps @ 75-80%

– Rest 2-3 minutes B/T Sets –

% off perceived effort

Conditioning

Metcon (No Measure)

5 Sets

3/2 Legless Rope Climbs

8 Alt DB Snatch 100/70#, 45/32kg

8 Deficit Kipping HSPU

R: 90sec b/s

Metcon (Time)

200/160 Cal Bike

Compete as :30sec on/:30sec off

Accessory Work

Metcon (No Measure)

3 Rounds (For Quality)

10 Bent Over Rows

20 Branded Tricep pushdowns

10 barbell skull crushers

Rest as needed b/s

athlete choice on load

Saturday

High Point CrossFit – CrossFit

Metcon

Metcon (Time)

Row to 1000m w/Partner

Metcon

Metcon (AMRAP – Rounds and Reps)

25:00 AMRAP

For Reps w/Partner

Buy In:

600m Farmers Carry (Dual 50/35)

—-

AMRAP in Remaining Time

50 Synchro Air Squats

400m Run w/partner

30 Pull-Ups *split workload

*400m Run = 4 Reps

Rx+ Strict Pull ups

Friday

High Point CrossFit – Extra Work

Mobility

Warm-up (No Measure)

60sec/60sec Scorpion Stretch

60sec/60sec Single Leg Forward Fold

2min Barbell Aductor Stretch

2min Prayer Stretch

Accessory Work

Metcon (No Measure)

Behind the Neck Strict Press

4 Sets x 10 Reps

R: 1:00 b/s

Feet Elevated Split Squat 3330 Tempo

4 Sets x 5/5

R: 30sec between legs

R: 60sec b/s

*feet are standing on 45# plates, either KB or DB dual suitcase loaded

Metcon

Metcon (No Measure)

40:00 EMOM

min 1: 15/12 Cal Row

min 2: 15 GHD Sit-Ups

min 3: 15/12 Cal Bike

min 4: 15 Wall Balls (30/20)

Strength

Front Squat (1×3)

Every 3:00 for 5 Sets

Set 1: 5 Reps @ 75%

Set 2: 4 Reps @ 80%

Set 3: 3 Reps @ 80%+

Set 4: 3 Reps @ 80%+

Set 5: 3 Reps Heavy for Day

*Complete a :03 Pause on the first rep of each set

Gymnastics

Metcon (No Measure)

Unbroken Ring Muscle-Ups

3 Sets of

3-5-7

Rest as needed b/s

*focus here is smooth quality sets, work on catching high

Metcon

Metcon (No Measure)

5 Sets for Quality

100ft Sandbag Carry

100ft Sled Push

100ft Reverse Sled Drag

Loads: Heavy

Friday

High Point CrossFit – CrossFit

Weightlifting

Split Jerk (1×4)

Every 2:00 for 6 Sets

(Power Clean/Hang Clean/Push Jerk/Split Jerk)

Set 1: 1+1+1+1 @ 65%

Set 2: 1+1+1+1 @ 65%

Set 3: 1+1+1+1 @ 70%

Set 4: 1+1+1+1 @ 70%

Set 5: 1+1+1+1 @ 75%

Set 6: 1+1+1+1 @ 75%

*Pause 3sec overhead in split jerk

Metcon

Metcon (5 Rounds for reps)

1:30 AMRAP x 5 Sets

2 Rounds

6 Hang Power Clean (135/95)

5 Push Jerk

-Max Lateral Burpee Over Bar in remaining time

1:00 rest between Sets

Rx+ (155/105)

Thursday

High Point CrossFit – Extra Work

Warm-up

Warm-up (No Measure)

2 Rounds Through

Right Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon

Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon

Conditioning

Metcon (No Measure)

Every 6:00, 3 Sets

20/15 Cal Row

30/20 Cal Bike

20/15 Cal Row

Goal: 3:30-4:30/Round

Thursday

High Point CrossFit – CrossFit

Weightlifting

Deadlift (1×4)

Every 2:30 for 5 Sets

4 Deadstop reps

Start 65-70% of 1RM work up to 75-80%

Metcon

Metcon (AMRAP – Reps)

10:00 AMRAP

1-2-3-4-5-6-7…

Bar Muscle-Ups

-30 Double Unders Each Set
BMU Scaling options:

1- Banded Bar Muscle-Ups or Box Bar Muscle-Ups

2 – Burpee Pull-Up or 2 Strict Pull-Ups + 2 Strict Dips

3 – Burpee Jumping Pull-Up

Wednesday

High Point CrossFit – Extra Work

Extra Work

Metcon (No Measure)

3 Sets, For Quality

10 Weighted Maltese Raises

10/10 Side Lying DB External Rotation

10 Zottman Curls

Strength

Snatch Pull (1×3)

4 x 3 @ 100-105%

Rest as needed

Metcon

Metcon (Time)

For Time:

100 Double Unders

75 Wall Balls (20/20)

50 KBS (70/53)

25 Overhead Squat (185/125)

Rest: 5:00

25 Overhead Squat (185/125)

50 KBS (70/53)

75 Wall Balls (30/20′)

100 Double Unders

Accessory Work

Metcon (No Measure)

3 Rounds (For Quality)

10 Barbell RDLs

10 Glute Ham Raises

20 Banded Good Mornings

Conditioning

Metcon (No Measure)

3 Rounds

100m @ 65%

100m @ 80% *focus on knee drive and quick cadence

100m @ 65%

100m @ 90% *focus on knee drive and quick cadence

Rest: 1:00 between sets

—-

2 Rounds

1000m @ 10k Pace

400m Easy Jog

800m @ 5k Pace

400m Easy Jog



10:00 @ 1/2 Marathon Pace



3:00 Recovery Jog Cooldown