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Row and Pull Up

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CrossFit Spokane – CrossFit

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Warm-up

400m Run

Stretch

20-30 each

Pass throughs

Ring Rows

Push ups

GHD Sit Ups or T2B

Weightlifting

Find 1 rm

then

1-2 Drop Sets w/ about 50-60% 1 rep max

Bench Press

Find 1 rm

10,5,5,3,1,1,1

Workout

Metcon (4 Rounds for reps)

4 rounds

90 sec row for Calories

Max Pull ups

Rest as needed between rounds
RX+) Row, Chest to Bar

RX) Row, pull ups

Lvl1) Row, ring row or bands

Extra work

Max Plank (Time)

Hold Plank Pos

Death By Cleans

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CrossFit Spokane – CrossFit

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Warm-up

2 rounds

200m Run

2 TGU each side

4 figure 8’s each way

8 Around the Body each way

16 KBS

Stretch

Weightlifting

Deadlift

Find 1 rep max

10,5,5,3,3,1,1,1

Skill Work

Review/Warm Up/Practice

Clean and Jerk

Workout

Death by Clean and Jerk (AMRAP – Rounds and Reps)

1 CJ 1min

2 CJ 2 Min

3 CJ 3min…

When you fail to complete the required reps continue with sit ups on the next round
RX+) 155/105

RX) 135/95

Lvl1) 95/65

Recovery/Skill

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CrossFit Spokane – CrossFit

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Warm-up

500m Row or 400m Run

6 min 10 reps each

Band Pass Throughs and Pull Aparts

Bottom Up Press

DB Squat Thrusters

Sit Ups

Mobility

LAx Ball Chest /Shoulders

OH Band Distraction

Olympic Wall Squat w/ Rotation

Weightlifting

Shoulder Press

Find 1 Rep Max

10, 5,5,3,1,1,1

Workout

Metcon (Time)

50 DU’s

21 T2B

21 KBS 53/35

50 DU’s

15 T2B

15 KBS 53/35

50 DU’s

9 T2B

9 KBS 53/35
RX+) 70/53, T2B

RX) 53/35, T2B

Lvl1 ) 35/26, Leg Raise or Ab Mat sit up

Wallballz

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CrossFit Spokane – CrossFit

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Warm-up

Jump Rope Complex (Time)

50 Double Foot

50 Single Foot Alternating

50 Single Foot Double Hop Alternating

50 Single Foot Alternating

50 Double Foot

50 DU’s

Weightlifting

Back Squat

Find 1 Rep Max

10, 5,5,3,1,1,1

Workout

Wallball flight Simulator (Time)

Wallballs

50,40,30,20,10

Unbroken for given reps

Rest between each set as needed

10 Burpee penalty if you stop or drop ball from the top

RX + 25/20

RX20/14

LVl1 Less

Deck of Cards (Sandbags)

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CrossFit Spokane – CrossFit

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Warm-up

1-2 rounds (10 each)

200m run

pass through

pvc OHS

push up

situp

ring row

Samson stretch

Workout

Metcon (Time)

Deck of Cards (Teams of 2-4 people)

heart – push up

spade – sit up

diamond -squat

club – ring row

ace – 4 sandbag floor to shoulder (per person)

Joker – 200m sandbag carry
Reps can be done by anyone on team.

Sandbag carry can be done by anyone.

Grace

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CrossFit Spokane – CrossFit

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Warm-up

Fish Game

Lacrosse Ball Chest / Shoulder

2 x 10-15 each

Pass Throughs

Ring Rows

Push ups

Single arm KBS (Alternate)

Lunge

Fish Game (AMRAP – Reps)

Fish Game

(Concept 2 Rower)

Weightlifting

Bench Press

Workout

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Extra work

100 Sit Ups For Time (Time)

Ab Mat Sit Up As Fast As You Can