Full Program June 8 to 14 *Friends & Family*

Monday 6.8

Name game: After your first day of CrossFit, what convinced you to come back? 

Warm up: For 4 minutes, rounds of 10 air squats w/ plate press, 10 box step-ups, 5 inchworms

WOD: 20 minute AMRAP

20 box jumps 24/20

20 dumbbell front squats 50/35

40m bear crawl (Rx+ 20m handstand walk)

How to scale: Lower box/step-ups; lighter DBs/goblet squats/air squats. 

Accessory (optional): 3x50m/side single-arm farmers carry

Objective: We’re kicking off the week with a straightforward, mainly lower body-focused AMRAP. Unless you’re taking the opportunity to get some handstand walking practice, scaling this properly entails ensuring that none of the movements becomes a sticking point, allowing for 20 minutes of more or less continuous movement. 

Score: rounds & reps

Thrive WOD: 4 rounds, 1 minute per station, for max reps

shuttle run

alternating kettlebell lateral lunge 

bike

alternating kettlebell clean

rest

Tuesday 6.9

Name game: What is a fear that you’ve overcome? 

Warm up: coach-led barbell 

Strength: 10 minute EMOM

3 hang power cleans

WOD: For time *12 minute cap

10-9-8-7-6-5-4-3-2-1

toes to bar

hang power cleans 115/75

How to scale: Reduced range of motion or tuck-ups/sit-ups; lighter barbell or dumbbells. 

Objective: Our Olympic lifting work this week follows the same scheme we used last week for the hang snatch. Try to build in load as you work through the EMOM. The workout is a quick, grippy descending ladder. Practice your hook grip during the EMOM so that it can help you during the WOD! 

Score: max hang clean & time to complete

Wednesday 6.10

Name game: If you were suddenly forced to live on a tighter budget, where’s the first place you’d cut costs?

Warm up: coach-led track/mobility 

WOD: 5 rounds, 1:30 on, :30 off, for max reps

row calories

alternating DB snatch 50/35

burpee pull-ups

How to scale: Lighter dumbbell; straight-arm burpees to lower bar or ring row.

Objective: You’ve got all three modalities — some cardio, some weights, some gymnastics — in today’s station-style WOD. The working intervals are substantially longer than the rest, which will largely be transition time, so pace yourself enough to be consistent across all 5 rounds without taking it too easy. 

Score: total reps

Thrive WOD: 3 rounds, 90 seconds per station, for max reps

Zercher curtsy squat

ski erg

single arm push press

renegade rows

Thursday 6.11

Name game: What are you most likely to find under your couch/between the cushions?

Warm up: coach-led jump rope then rounds of 8 pass throughs, 8 pull-aparts, 8 med ball thrusters

Strength: strict press 4×10

WOD: AMREPs in 9 minutes

5, 10, 15 etc.

wall balls 20/14

15, 30, 45, etc.

double unders

How to scale: Lighter ball/lower target or MB thruster; attempts/single-single-double or 2x singles. 

Objective: Similar to last week’s bench press, we’re backing off on loading and going way up in reps for the strict press, either building or using the same load across. The reps of both skills ascend quickly in today’s AMREP, so plan for quick breaks to keep your heart rate under control after the first couple of rounds. 

Score: max press & total reps

Math: 3 rounds (finished 15+45) = 120 reps; 4 rounds = 200 reps; 5 rounds = 300 reps; 6 rounds = 420 reps

Friday 6.12

Name game: What’s the fanciest/most formal event you’ve been to?

Warm up: 400m run then rounds of 10 light KB swings, 5 knee raises, 5 ring rows

Skill: rope climbs

If you’re bringing a friend, please encourage them to wear long pants and/or tall socks.

WOD: “Helen” (compare to 6/7/22)

3 rounds for time *15 minute cap

400m run

21 American KBS 24/16

12 pull-ups

How to scale: Lighter KB/Russian swings; jumping pull-ups or ring rows. 

Objective: Have some Friday fun with an introduction to or chance to practice the rope climb, then take on a classic WOD. “Helen” is a benchmark CrossFit workout that most people should finish in 10-15 minutes. Run harder than you want to, and take one or two quick breaks on the kettlebell swings and pull-ups if needed to save your grip. Otherwise do your best to hang on for unbroken sets. 

Score: time to complete

Thrive WOD: 3 rounds, 45 seconds on, 15 seconds off, for max reps

(right) Bulgarian split squat, add weight in goblet grip if needed

(left) Bulgarian split squat, add weight in goblet grip if needed

burpee

kettlebell sumo deadlift

bicep curls

Saturday 6.13

Name game: What are you reading right now?

Warm up: coach-led funzies

WOD: With a partner, 30 minute AMRAP

12/9 Echo bike calories

10 DB box step-ups 50/35 20”

8 renegade row plus push-up 50/35 (1 rep = row right, row left, push-up)

*Alternate movements with your partner

How to scale: Lighter DBs or plank shoulder taps + knee push-up, lower box. 

Objective: Grab a pair of dumbbells and a buddy for this week’s partner workout in which you’ll alternate movements that will pretty much hit your full body. Aim to spend no more than 1 minute on any given skill, meaning a minimum of 10 total rounds for your team. 

Score: rounds & reps

Sunday 6.14

Warm up: 5 minutes cardio + coach’s choice

Strength: Every 3 minutes for 7 sets: 3 back squats, building in load and aiming to exceed your max from 6/5. 

Accessory: 3 rounds

20 barbell good mornings (add small amounts of weight if desired)

20 weighted sit-ups (mix in some GHD/partial ROM GHD if you’ve done them before)

Thrive WOD: 4 rounds, 1 minute on, 15 seconds off, for max reps

alternating dumbbell hang snatch

jump rope

single arm landmine row

single arm landmine row

HYROX WOD: With a partner, 4 minutes per station for max reps, alternating when desired unless otherwise indicated 

walking goblet lunges 

ski erg

sled push (no mats)

partner wall balls

partner double burpee log jumps

Rest 2 minutes, then:

1000m run; everyone runs at their own pace, combining both people’s time for total time.