February 2019

Tri-Modal Conditioning, Repeat Sprint Intervals

“Test Drive”
15 rounds for time, teams of 3:

12/10 calorie bike

8 dumbbell thrusters

6 burpees to target (bar OH)

Weightlifting / Gymnastics Conditioning, Mid-Duration

“Chuck’”

For time, 2 rounds:

28 box jumps

 7 deadlifts

14 ring dips

7 deadlifts

Monostructural / Gymnastics Conditioning, Short/Mid-Duration

“Devil’s in the Details”
AMRAP 10:

40 double-unders

20 devil’s presses

10 sit-ups

Monostructural/Odd Object Conditioning, Long Duration

“CrossFit Open 19.1”

AMRAP 15:

19 wall balls

19 calorie row

Odd Object Conditioning, Long Duration

“19.1 Alternative”

AMRAP 15:

19 toes-to-kettlebell  

19 kb swings, American

Weightlifting Conditioning, Mid-Duration

“Triple-Team Quadruple-Grace”
In teams of 3, all work divided:

30 clean & jerks, light bar
30 clean & jerks, medium bar
30 clean & jerks, med-heavy
30 clean & jerks, heavy bar

Gymnastics Conditioning, Short-Duration (Repeat Sprint Interval)

“Lexi 2.0”

AMRAP 5:

10 burpees

 :30 rest

1:00 rest

AMRAP 5:

10 box jumps

:30 rest

1:00 rest

AMRAP 5:

10 burpee box jumps

 :30 rest

Odd Object Conditioning, Long-Duration

“Slavic Race”

For time, teams of 2:
200 Russian swings
100 shoulder presses
150 hang power snatches
100 thrusters

Weightlifting Conditioning, Short Sprint Repeats (Mid-Duration)

Seated Sled Drag, Indoor

  AMRAP 12: Max Gym Distance

Weightlifting/Gymnastics Conditioning, Mid-Duration

“Pulling Ladder Alternate”

AMRAP 10, in teams of 2:

1-2-3-4-5-6 etc rep rounds of:

Deadlifts  
Pull-ups, alternating grip & sides

Monostructural Conditioning, Long-Duration (Interval Repeats)

“Soul Cycle”
  33 minutes of intervals:
  30 seconds on, 30 seconds off:
  Assault Bike
  Gym Running
  Plank Hold

Weightlifting Conditioning, Mid Duration

“Lucky 13”

AMRAP 13:

  13 overhead lunges
  13 back squats
  Rest 1:00