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Tri-Modal Conditioning, Long Duration

“Walk in the Park”

AMRAP 27, in teams of 3:

30 wall-ball over rig
30 plank-hold high fives

Resting partner rows 400/340 m. Rotate wall-ballers each time this person finishes the row.

WB: SC=light, RX=20/14, RX+=30/20

Boys: high bar, Girls: low bar.

Strength Test Under Fatigue: Deadlift

In 11 minutes after metcon…

Work up to a 3-rep max deadlift

Gymnastics/Monostructural Conditioning, Long Duration

“Gordon 18-A”

AMRAP 7: teams of 2

78 pull-ups
40 handstand pushups

rest 3:00

“Gordon 18-B”

AMRAP 7: teams of 2

78 calorie bike
40 burpees

rest 3:00

“Gordon 18-C”

(C) AMRAP 7: teams of 2

78 double-unders
40 pistols

PU: SC=L1 (assisted, any style), RX=L2+ (unassisted, any)
DU: SC=200 singles or 60 attempts, RX=double-unders
PIST: SC=assisted, RX=unassisted, full range

Weightlifting/Barbell Cycling Exponential EMOM Week 3/4

Back or Front Squat

5 reps, EMOM 5, at 55% 1RM
1:00 rest, change weights

3 reps, EMOM 5, at 60% 1RM
1:00 rest, change weights

2 reps, EMOM 5, at 65% 1RM
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 75%
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 80%

Pre-Fatigues Power Output Test, Short/Sprint Intervals

Max Average Wattage in 1:00
-You choose: rower or bike

1-minute all-out, 110% effort.

Athlete rotate thru 1 min intervals. Reset the monitor before the start of each interval.

Expect time for each person to do 2-4 rounds. Rest ~2:00 bx ea.

Scores = average wattage in each “round”. If you do 3 rounds, you have 3 scores.

Tri-Modal Conditioning, Mid-Long Duration

“Hill Climb V 2.0”

For time,

30 med-ball cleans
200-meter run
30 sit-ups
200-meter run
30 snatches
200-meter run
30 overhead squats
200-meter run
30 sit-ups
200-meter run
30 med-ball cleans

Score: Finish time OR if you don’t finish in 22:00, count the reps you did (don’t count runs; only count reps of other ex’s).

MB clean: SC=lite, 30 unbroken, RX=20/14, RX+=30/20
Snatches: SC=medium (60% 1RM), RX=95/65…power snatches, RX+=115…squat snatches
Overhead Squats: SC=light, empty bar or PVC, RX=95/65, RX+=115
Run: SC=200 meters, RX=200 meters, RX+=250 meters

Weightlifting Strength Development, Cycling Focus

Every 0:90 for 12:00:

3 power or split cleans

Climbing: First few rounds should be warmup wt, allowing minimal setup time. Experienced CrossFitters do split p-cleans.

Gymnastics Conditioning, Long Duration

“Pull Push & Plan”
AMRAP 30, in teams of 2:
1-2-3-4-5-etc rep rounds:

Pull-ups
Push-ups

Between rounds, 0:30 plank.

Pull-ups: SC=L1 or kipping, RX=chin over, strict, RX+=chest to bar, strict
Push-ups: SC=box (elevated), RX=floor, RX+=floor with a 25#/10# plate on bac
Plank: SC/RX=30 seconds, RX+=60 seconds

Odd Object/Gymnastics Conditioning, Mid-Duration

“Karen on the Katwalk”

For time,

150 wall-balls

Every break in wall-balls:

15 lunges with d-bells or k-bells

WB: Newbies (<3 mo): 100 repts, SC=light, easily doable, RX=20/14, RX+=30/20
DB: SC=light, fast, RX=30/20’s, RX+=50/35’s for 20 reps

Weightlifting/Barbell Cycling Exponential EMOM Week 2/4

Back or Front Squat

5 reps, EMOM 5, at 55% 1RM
1:00 rest, change weights

3 reps, EMOM 5, at 60% 1RM
1:00 rest, change weights

2 reps, EMOM 5, at 65% 1RM
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 75%
1:00 rest, change weights

1 rep every 0:30 for 2:00, at 80%