Workout

The CrossFit Combine – CrossFit

“You can’t test courage cautiously.” — Annie Dillard

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Metcon

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

400m Run

3 Rounds of

5 Strict Pull-ups

10 Pushups ( holding at the top for 1 sec each rep)

15 Squats

Bulletproof Body

Metcon (No Measure)

30 Min For Quality

Side Shuffle wall and back or down and back length of the gym

Tempo Pull-ups Strict or Ring Rows (1 Count up 3 Count down)

5 Tempo Push-ups

10 T-Planks or Shoulder grabs (Slower is better)

10 Tempo squats (3 Count Down and 3 Count Up) OR 30 Sec Wall Sit

Accessory Work

10 Min

Front Scale

Back Scale

Home WOD

15 Min

10 Lunges

10 T-Planks

10 Situps

The CrossFit Combine – CrossFit

“If you’re not in the arena also getting your ass kicked, I’m not interested in your feedback.” — Brene Brown

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Metcon

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP ( Partner WOD )

P1- 200m Run

P2- 10 DB Power Cleans 35/20

20 Squats

The CrossFit Combine – CrossFit

“Age is foolish and forgetful when it underestimates youth.”
– J.K. Rowling

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Metcon

Metcon (AMRAP – Reps)

5 Rounds ( Partner WOD )

1 Min Toes 2 Bar

1 Min Burpees

1 Min D-Ball Over the shoulder.
You go I go by movement. Record total reps done as a team.

Bulletproof Body

Metcon (No Measure)

30 Min for Quality

30 Sec L-Sit

30 Sec Hand Stand Hold or DB Overhead hold

30 Sec Front Scale

30 Sec Back Scale

Home WOD

5 Rounds

15 Leg Lifts

20 Lunges

The CrossFit Combine – CrossFit

“Regardless of what the problem is, the answer is to squat.” — Greg Glassman

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Metcon

Metcon (AMRAP – Rounds and Reps)

P1- 400m Run

P2- 10 One Arm DB Front Squats 35/20 (5 each arm)

10 One Arm DB Push Press 35/20 (5 each arm, with a 1-sec hold at the top of each rep)

10 One Arm DB Thrusters 35/20 (5 each arm, with a 1-sec hold at the top of each rep)
After P1 gets back from the run they pick up were P2 left off.

Bulletproof Body

Metcon (No Measure)

30 Min AMRAP

30 Min For Quality

50 M Run Forwards 50 M Jog or walk backward

10 Tempo DB Press (2 Count Up 5 Count Down) ( 5 Each Arm )

10 One Arm DB Pause Front squats ( 3 sec at the bottom of each rep)

10 Groiners ( 5 Each Leg )

Home WOD

10 Rounds

Run to a light pole

10 Squats

10 Up downs

* wash hands after workout 🙂

The CrossFit Combine – CrossFit

“If you have the guts to keep making mistakes, your wisdom and intelligence leap forward with huge momentum.” — Holly Near

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Weightlifting

Deadlift (5×5)

Your choice:

Keep all sets the same heavy weight (better workout choice) OR

Work up to a heavy set of 5 (other choice )

Accessory Work

10 Min Accessory work

5 Sumo inch worms

10 Bird Dogs

5 Reps Nerve Flossing Each Leg

Bulletproof Body

Metcon (No Measure)

30 Min For Quality

1 Min Farmer Carry Hold

10 KB RDL Tempo (5 Sec Down 2 Sec Up)

10 Box Hamstring Curls

* make sure you rest

Home WOD

Run or walk for 10 min without stopping!

The CrossFit Combine – CrossFit

“The universe is not short on wake up calls. We’re just quick to hit the snooze button.”
– Brene Brown

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Weightlifting

DB One Arm High Pull (Right) (10 Rep max )

DB One Arm High Pull ( Left) (10 Rep Max )

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP (you go I go by the 2 Min)

15 Pull-ups

20 Wall Balls

50 Double Unders
Pick up where your partner left off. Log rounds completed as a team.

Bulletproof Body

Metcon (No Measure)

24 Min For Quality

7 Strict Pull-ups or slow ring rows

10 Tempo Squats (with a 10lb plate out in front)

50 Single Skips or 30 Plate jumps

Home WOD

3 Rounds

30 T-Planks Slow

1 Min L-Sit

The CrossFit Combine – CrossFit

“Whatever it is you’re scared of doing, do it.”
– Neil Gaiman

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Weightlifting

One Arm DB Press Right Arm (10 Rep Max R)

One Arm DB Press Left Arm (10 Rep Max L)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min Partner WOD ( you go I go By the min )

5 Burpees

10 Step-ups 20/24

10 Situps
Record how many rounds and reps done as a team!

Bulletproof Body

Metcon (No Measure)

20 Min For Quality

10 T-Planks

20 Step overs

30 Sec L-SIt

Home WOD

10 Min AMRAP

20 Burpees

50 Squats

The CrossFit Combine – CrossFit

“The signature of mediocrity is chronic inconsistency.”
– James C. Collins

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Metcon

Metcon (AMRAP – Reps)

20 min AMRAP

Partner WOD

P-1 200m run

P-2 Max Thrusters 135/85

The CrossFit Combine – CrossFit

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Metcon

Metcon (Time)

3 Rounds

15 DB Power Cleans 50/35

20 Box Jumps 30/24

*15 Min Cap

Bulletproof Body

Metcon (No Measure)

25 Min For Quality

20 Lateral Step Ups (10 R then 10 L)

20 Suit Case Deadlifts Heavy Weight but doable (10 L then 10 R)

10 Shoulder Grabs

The CrossFit Combine – CrossFit

“One foot in front of the other. Repeat as often as necessary to finish.”
– Haruki Murakami

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Metcon

Metcon (Time)

12 Strict HSPU

1 Min L-sit

9 HSPU

1 Min L-Sit

6 HSPU

1 Min L-Sit

3 HSPU

1 Min L-Sit

*30 Min Time Cap

Bulletproof Body

Metcon (No Measure)

30 Min For Quality

DB Overhead Carry (Down and Back With One Arm then other side)

30 Sec Front Scale (Each Side)

30 Sec Back Scale (Each Side)