41125 DAISY MOUNTAIN DRIVE, SUITE 101 * ANTHEM, AZ 85086 * 623.465.2545 * jeff@ironwoodcrossfit.com

Main – CrossFit

Warm-up

JumpSquats/Spider/PU/PUPlank (No Measure)

400m Jog
-then-
3 Rounds
10 Jumping Squats
8 Spiderman
4 Push-ups
1:00 Push-Up Position Plank

Weightlifting

Deadlift

Four sets of:
4-6 Deadlifts
Rest 20 seconds
4-6 Tall Box Jumps
Rest 3 minutes

Metcon

15 -pull/KBS/400 (AMRAP – Rounds and Reps)

15:00 AMRAP
15 Pull-Ups
25 Kettlebell Swings
Run 400 Meters

Main – CrossFit

Warm-up

WL/SIt/Spider/Arms (No Measure)

3 Rounds of:
10 Walking Lunges
10 Sit-Ups
10 Spiderman
-Then-
10 Arm circles front
10 Arm circle back
10 Arm side to side
10 Arm top to bottom

Weightlifting

Front Foot Elevated Split Squats

8-10 each leg Front-Foot Elevated Split Squats
(place front foot on a 4″ platform – a plate or stacked plates should work)
Rest 45 seconds
8-10 DB/KB Row each arm
Rest 45 seconds

Metcon

Metcon (Time)

Row 20 Calories
30 Burpees
30 Toes to Bar
30 Walking Lunges with 45/25 lb. Plate Overhead

Cash Out

Partner med ball abs/toss
2-4-6-8-10-12-12-10-8-6-4-2
(1/1-2/2-3/3…… Not 1/2/3/4)

Main – CrossFit

Warm-up

Partner DU/Sq,Spider,Superman (No Measure)

Partner 1 – DU/SU Until Partner 2 finished round of :

10 Squats
10 Spiderman
10 Superman

Complete 2 rounds each.

Metcon

Teams(4)-Row/BOX/SUMO/Push/Run (Time)

4 Person Teams
For Time:
2000 m Row, Split as needed.
-then-
2 Rounds
80 reps total. 2 Work:2 Rest

80 Box Jumps 24/20″
80 Kettlebell Sumo Deadlift High-pulls 53/35#
80 Push-ups
-then-
1600 m Run Relay Style
(each run 400m)
-then-
All Run 400m

“Goat” Work

Stick around and work on anything you need help with!

Main – CrossFit

Warm-up

WL/SIt/Spider/Arms (No Measure)

3 Rounds of:
10 Walking Lunges
10 Sit-Ups
10 Spiderman
-Then-
10 Arm circles front
10 Arm circle back
10 Arm side to side
10 Arm top to bottom

Weightlifting

Walking Lunges

Use Dumbbells or Kettlebells
Four sets of:
20 KB/DB Walking Lunges
Rest 60 seconds
10-12 Ring Rows
Rest 60 seconds

Metcon

15:00-WB/KB/BPull (AMRAP – Rounds and Reps)

15 Minute AMRAP of:
20 Wall Balls 20/14#
15 Kettlebell Swings 53/35#
10 Burpee Pull-Ups

Main – CrossFit

Warm-up

400/500/DU-Pass/Press/HSHold/Lat (No Measure)

400m/500m Row/2:00 DU Practice
-then-
2 Rounds of:
10 PassThroughs
10 Shoulder Press (pretend its heavy, perfect form)
:30 Handstand Hold
:30 Lat Stretch on Wall

Weightlifting

Clean and Jerk

Take 10-15 minutes and build to a heavy Clean and Jerk.

Metcon

S2O-Run (Time)

For time:
20 Shoulder to Overhead 135/75#
200 Meter Run
15 Shoulder to Overhead 135/75#
400 Meter Run
10 Shoulder to Overhead 135/75#
600 Meter Run

“Goat” Work

With remaining time. Work on anything you suck at. ;-)

41125 DAISY MOUNTAIN DRIVE, SUITE 101 * ANTHEM, AZ 85086 * 623.465.2545 * jeff@ironwoodcrossfit.com