CrossFit Journal: The Performance-Based Lifestyle Resource

09/05/17

4

Sep

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Walk the Floors 10 Knee Circles 10 2 Taps 2 Rounds 200m Run 10 Air Squats 10 Sit-ups WOD 5 Rounds for Time 400m Run 15 Wall Balls (14/20) 10 Toes To Bar COOL DOWN 200m Jog Foam Roll Back (arms

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09/04/17

3

Sep

2017

WARM-UP CFDFB Warm-up LABOR DAY WOD LABOR DAY WOD 5 Rounds 1 Minute Per Station Wall Walks Hang Power Cleans (95/135) Burpees Push Press Kettlebell Swings (35/53) Rest 1 Minute between rounds score is total reps COOL DOWN 400m Jog

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09/02/17

1

Sep

2017

WARM-UP CFDFB Warm-up WOD 3 Rounds for Time Teams of 4 200m Prowler Push (50/100) 100 Walking Lunges 200m Farmers Carry (35/53) 100 Push-ups COOL DOWN 200m Jog Door Stretch (30 seconds) per arm Foam Roll Hamstrings 3-5 passes (per leg)

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09/01/17

31

Aug

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 2 Taps 10 Air Squats 10 Push-ups 10 Banded Good Mornings 10 BB Good Mornings 10 BB Deadlifts KETTLEBELL/DUMBBELL ROW 8×3 (building) WOD 14 Minute AMRAP 35 Deadlift (155/225, MRx 125/185) 35 Wall Balls (14/20)

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08/31/17

30

Aug

2017

WARM-UP 3 Rounds 10 BB Strict Press 10 Box Step-ups 10 Kips PUSH PRESS 5×3 (building) WOD 3 Rounds for Time 10 Shoulder to Overhead (75/115, MRx 65/95 Rx+ 95/135) 10 Box Jumps (20/24 Rx+ 24/30) 10 Pull-ups (Rx+ CTB) COOL DOWN 200m Run 10 Banded Arm Circles (each direction)

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08/30/17

29

Aug

2017

WARM-UP 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 Knee Circles 10 2 Taps 10 Air Squats 2 Rounds 5 BB Power Cleans 5 BB Front Squats 5 BB Back Squats 50 Singles BACK SQUAT 5×3 (building) WOD 10 Minute AMRAP 3 Power

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08/29/17

28

Aug

2017

WARM-UP 200m Run 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Heels to Toes 10 2 Taps 10 Air Squats 10 Push-ups 10 Sit-ups 10 Burpees 10 Kips WOD 5 Rounds for Time 400m Run 20 Kettlebell Swings (35/53) 20 Burpees 20 Sit-ups (Rx+ Toes to Bar)

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08/28/17

27

Aug

2017

WARM-UP 10 Banded Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 3 BB Power Snatch from Power 3 BB Full Snatch from Power 3 BB Full Snatch from Above the Knee 3 BB Full Snatch from Mid-shin 3 BB

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08/26/17

25

Aug

2017

WARM-UP 200m Run 10 Arm Circles (each direction) Wrist Warm-up 10 Toe Touches 10 Knee Circles 10 Heels to Toes 10 2 Taps 10 Air Squats 10 Lunges 5 BB Power Cleans from Power Position 5 BB Power Cleans from Above the Knee 5 BB Power Cleans from Mid-shin 5

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08/25/17

24

Aug

2017

WARM-UP 3 Rounds 10 Air Squats 10 Kips 10 Sit-ups WOD 21-18-15-12-9 Wall Balls (14/20) Toes to Bar COOL DOWN 200m Run Foam Roll Quads 3-5 passes (per leg) 3×10 Leg Swings 50 Sit-ups

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