CrossFit TurkuBack Squat
10 reps at 60% of your 1RM back squat.
8 reps at 70%
6 reps at 75%
4 reps at 80%
Rest 3:00
Dumbbell Strict press
Build to a 10RM over the course of 3-4 sets.
Then 5 x 5 reps at 100% of 10RM.
Every 3:00 or faster
3 rounds
15 deadlift 50/35
12 hang power clean
9 shoulder to overhead
3min rest
3 rounds
12 deadlift 60/42,5
9 hang power clean
6 shoulder to overhead
3min rest
3 rounds
9 deadlift 70/50
6 hang power clean
3 shoulder to overhead
Front squat
8-8-6-6 @60-80%
for time:
30 box step up with dbs 22.5's/15's
15 strict pullup
20 box step up with dbs 22.5's/15's
10 strict pullup
10 box step up with dbs 22.5's/15's
5 strict pullup
On the minute for 9min
1-3: 10-30s hollow hold
4-6: 15-30s headstand hold
7-9: 15-30s handstand hold
every 3min for 5 rounds
3-6 wall walk
18 db snatch 22.5/15
Partner workout
3 rounds
A. 1k/850m row
B. AMRAP while partner rows
9 burpee
12 wallball
15 sit-ups
3 Rounds
5 Hi-hang power snatch @30-40%
3 Seated box jump
Power snatch
6 x 3 @60-85%
Team workout (team of 3)
25min AMRAP
10/8 cal row
8 ring push-up
each perform full rounds
HERO WOD
"Wittman"
Seven rounds for time of:
15 kb swing 24/16
15 power clean 42,5/30
15 box jumps 60/50
Partner workout
30min AMRAP
A. row
B. 2 rounds of
10 burpee
20 walking lunge
alternate between A. and B.
4 Rounds
90s WORK: 60 double under + AMRAP handstand walk / wall walk
90s REST
Tempo front squat (32×1)
5 x 3 @40-60% 1rm FS
3 Rounds
5 one arm db press right arm
5 one arm db press left arm
7 one arm db pushpress right arm
7 one arm db pushpress left arm
9 one arm db pushjerk right arm
9 one arm db pushjerk left arm
2min rest
2 Rounds
1min toes to bars / heels over hips
1min rest
1min toes to rings
1min rest
1min v-ups
1min rest
1min back extensions
1min rest
Broad jump for max distance 5 x 1
Hi-hang power clean 3 x 3 @40-50%
(with 2s. pause on the dip & catch)
Hang power clean 3 x 2 @50-60%
(with 2s. pause on the catch)
Power clean 4 x 1 @65-75%
(with 1s. pause on the catch)
6min AMRAP
10/8 cal ski
20 KB hang c&j 24/16
6min AMRAP
10 pull-up / jumping pullup
14 pistol squat
"Chad"
1000 box step ups 60/50
(with a weight vest)
5 Rounds
10 sumo deadlift high-pull 42,5/30
10 hang power clean 42,5/30
10 shoulder to overhead 42,5/30
do unbroken sets, rest as needed
between the movements
Every 3min for 4 rounds
1 unbroken set of toes to bars / heels over hips (target 6-15 reps)
50 double under
15 wallball 20/15
Front squat
5 x 6 @65-75% of 1rm FS
Every 3min for 3 rounds
8 sumo deadlift @65-75% 1rm DL
5-12 dip
4 Rounds
4min of skiing calories
4min AMRAP of
10 pull-up / jumping pullup
12 KB swing 24/16
14 reverse lunge
Drop jump 4 x 3
every 2min for 4 rounds
3-position snatch (hi-hang, hang, low hang)
every 2min for 4 rounds
1-2: 1 low hang pull + 2 low hang snatch @60-70%
3-4: 1 low hang pull + 1 low hang snatch @70-80%
"Chief"
5 Rounds,
Max reps in 3 minutes of:
3 Power cleans 60/42,5
6 Push-ups
9 Squats
Rest 1 min between rounds
"Air force"
For Time
20 Thrusters
20 Sumo Deadlift High-Pulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
42,5kg / 30kg
4 Burpees at the top of each minute
2 Rounds
A. 5min AMRAP
6 hang power snatch + 6 overhead squat 35/25
B. easy rowing for 5min
2 Rounds
A. 3min AMRAP
4 hang power snatch + 4 overhead squat 45/30
B. easy rowing for 3min
8 min AMRAP
12/9 cal ski
12 toes to bar / heels over hips
4min REST
8 min AMRAP
10 box over jump 60/50
12 handstand push-up / box push-up
Front squat
4 x 8 @60-70% of 1rm FS
10!
deadlift @50% 1rm
push-up
5 rounds
in 1min: 12 sit-up + AMRAP burpees
30s rest
in 1min: 14 db hang snatch 22.5/15 + AMRAP burpees
30s rest
result: number of burpees done
Explosive box jump 4 x 3
6 sets of the following complex:
1 Hi-hang power clean
1 Hang power clean
1 Low-hang power clean
2 Power jerk
1 set every 2,5min, start @50% 1 rm pc+pj, add
weight if technique allows
Partner workout (you go, I go)
5 Rounds (both do 5 rounds)
8 pullup / jumping pullup
8 thruster 45/30
3min REST
5 Rounds (both do 5 rounds)
6 ringdip / assisted ringdip
8 db thruster 22,5's/15's
HERO WOD
"Bradshaw"
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift 100/70
12 Pull-Ups
24 Double-Unders
4 Rounds
5min of rowing calories
5min AMRAP of
9 push-up
12 air squat
15 sit-up
Front squat
3 x 10 @55-65% of 1rm FS
every 3min for 3 rounds
1 set of strict pullups (4-8 reps)
10 deadlift 60% 1rm
4 Rounds
in 1min:
10 double db hang c&j 22,5's/15's
AMRAP toes to bar / heels over hips
1min REST
2 Rounds
3min AMRAP
12 hang power clean 40/25
8 bar over burpee
2min REST
3min AMRAP
12 pushpress 40/25
8 box jump 60/50
2min REST
Vertical jumps 4 x 2
every 2min for 4 rounds
1 hi-hang snatch pull + 3 hi-hang snatch @40-60%
every 2min for 4 rounds
1 hang pull + 2 hang snatch @60-75%
Partner workout
20min AMRAP
10 rope climb
60 cal row
10 wall walk
60 cal row
split reps with partner
HERO WOD
"The Seven"
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters 60/42,5
7 Knees-to-Elbows
7 Deadlifts 110/75
7 Burpees
7 Kettlebell Swings 24/16
7 Pull-Ups
On the minute for 25min
1. 8-12 chest to bar / jumping c2b
2. 12-16 wallball
3. 10-15 toes to rings
4. 4-8m handstand walk / 2-3 wallwalk
5. 8-10 db hang squat clean (with 2 db's)
4 Rounds for quality
8+8 one legged deadlift
10 hip thrust
3+3 turkish get-up
3 Rounds
3min AMRAP row for calories
3min AMRAP
15 weighted box step ups
20 sit-ups
Team workout
22min AMRAP
1-3 bar muscle-up
6 power clean 50/35
9 box jump 60/50
each perform full rounds
snatch + overhead squat
3 x 3+3
2 x 2+2
2 x 1+1
start with 50% 1rm snatch, add weight
as technique allows
CF OPEN 22.3
CF OPEN 22.1
RX:
15 min AMRAP
3 wall walk
12 db snatch 22.5/15
15 box jump-overs 60/50
scaled:
15 min AMRAP
3 wall walk
12 db snatch 15/10
15 box jump-overs 60/50 (may step over)
every 4min for 3 Rounds
10 bench press @60% 1rm
max unbroken set of push-ups
every 4min for 3 Rounds
10 bicep curl
max unbroken set of dips
4 Rounds
30s boxjump
30s rest
30s deadlift 80/55
30s rest
30s double under
30s rest
30s pullup /jumping pullup
30s rest
1min of squat cleans 75/50
3min REST
1min of squat cleans 85/55
3min REST
1min of squat cleans 90/60
3min REST
1min of squat cleans 75/50
3min REST
1min of squat cleans 85/55
3min REST
1min of squat cleans 90/60
Try for max reps each round without
dropping the barbell.
Partner workout
18min AMRAP
60 cal row
50 db snatch
40 wallball
30 burpee
20 toes to bar / heels over hips
CF OPEN 22.2
2 Rounds
3min AMRAP
12/9 cal ski
8 db snatch 22.5's/15's
1,5 min REST
3min AMRAP
12 pull-up / jumping pullup
15 wallball
1,5 min REST
5 Rounds
1min ring muscle-up / jumping ring mu / ring dip
1min row
1min rest
Partner workout (you go, I go)
4 Rounds
5 deadlift @75%
10 box step ups w/ db's 22.5's/15's
15 weighted sit-ups 20/14
For time:
100 double-under
21 front squat 50/35
21 push press 50/35
100 double-under
15 front squat
15 push press
100 double-under
9 front squat
9 push press
“Valentine’s day special”
Couple wod
In 20 minutes:
“Karen” + “Randy” + “Cindy”
150 Wallball 20/14
then,
75 power snatches 35/25
remaining time as many rounds of “Cindy” as possible
5 pull-ups (strict)
10 pushups
15 squats
split repetitions with a partner.
Every 8min for 3 Rounds
40/30 cal ski
20 hang power clean 50/35
10 bar over burpee
Deadlift
10 – 8 – 6 – 4 – 2
5min AMRAP
8 db hang snatch 22.5/15 (right arm)
8 db overhead reverse lunge 22.5/15 (right arm)
8 db hang snatch 22.5/15 (left arm)
8 db overhead reverse lunge 22.5/15 (left arm)
Every 2min for 3 rounds
A.
10 db hang c&j 22.5's/15's
8-12 box over jump 60/50
B.
10-15 toes to bar / heels over hips
30-60 double under
alternate between A. and B.
Every 3min for 7 sets
thruster
push press
push jerk
split jerk
start with 60% of thruster
1rmax and add weight as you go
16min AMRAP
A. row for meters
B. 1 round of:
2 wallwalk
10 sumo deadlift high pull 40/30
2-5 bar muscle-up / jumping bar mu
partners alternate between A and B
HERO WOD
"Dallas 5"
5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)
Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.