WOD: 

Teams of 4:

“2019 Mid Atlantic CrossFit Challenge” TeamWOD #4: “Lazer Tag”

20/15Cal. Ski Erg

10x Deadlift (E:275/185#) (Rx:225/155#) (Sc:185/125#)

20x Box Jump Overs (24/20″)

10x Deadlift (E:275/185#) (Rx:225/155#) (Sc:185/125#)

20/15Cal. Ski Erg

This workout is in relay style. One teammate at a time & one time through as fast as possible. Try to get in FMFM teams if possible. 

Weightlifting:

First Pull Snatch (5s) (5x1)

WOD: 

“Amanda”

9 – 7 – 5x

Muscle Ups

Squat Snatches (135/95#)

WOD: 

100FT Overhead Walking Lunge (135/95#)

30x Burpee Box Jumps (30/24″)

10x Wall Walks 

Endurance: 

10AMRAP: 

Row @ 60% RPE

Gymnastics: 

Push Ups @ 3133 Tempo (5x5). 

ADVANCED: Vs. Band with Good Positioning. 

WOD: 

“Bipolar Helen” 

4 Rounds: 

3AMRAP:

400M Run 

21x KB Swings 

12x Pull Ups

Rest 2 Minutes Between Rounds. 

If you complete the work for all 4 Rounds, your score is the time per round. 

If you don’t complete your Pull Ups within the 3 Minutes, your score is the total pull ups you do over 4 Rounds. 

If you do not get to the pull ups, scale your run to 200-300M. 

WOD: 

8AMRAP: 

16x Wallballs (20/14#)

16x Step Ups (w/Wallball Overhead)

If you need to modify the Overhead hold, hold the Wallball in the front rack. 

Core Stability: 

Teams of 2:

3 Rounds:

30s Plank w/ Band (Each: R/R & L/L)

3x Break the Egg (8s Up & Down) – Elbows to Thighs. Don’t Hold Head. 

Then…

1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10x 

Turkish Sit Ups – Heavy. Alternating with your Teammate.

Strength:

DB Chinese Row @ 3133 Tempo (5x5). 

Heavier than Last Week. 

WOD: 

5 Rounds: 

15Cal. Row

15x Push Press (95/65#)

15x Burpees 

WOD: 

Teams of 3:

9AMRAP: 

Teammate #1: 250M Row

Teammate #2: Walking Lunges w/Slam Ball (30/25#) (R/L=1) (Score)

Teammate #3: Burpees onto Plate (45/35#) (Score)

Rest 1 Minute.

9AMRAP: 

Teammate #1: 60FT Plate Push (45/35#)

Teammate #2: Pull Ups (Score)

Teammate #3: Ball Slams (30/25#) (Score)

Rest 1 Minute.

9AMRAP: 

Teammate #1: 200M Run

Teammate #2: Push Ups (Score)

Teammate #3: Squats w/Plate in Front Hold (45/35#) (Score)

Weightlifting:

Clean Pause Deadlift (5x2) – Slow

WOD:

EMOM: 

7x Ring Dips 

3x Unbroken Thrusters (95/65#) + (10/5#) per Round. 

Continue until you cannot complete the workout within the Minute. Barbell is taken from the ground. 

If your 1RM Thruster is (225/155#+), begin the EMOM at (135/95#).

WOD:

40AMRAP: 

200M Suitcase Carry (1xKB@55/35#) (100M Each Arm)

30s Star Plank (Pronated) (Accumulated)

20Cal. Airdyne

20x Hip Rockers (10 Each)

200FT Prowler Push (45#)

10x Strict TTB or V-Ups

50FT Side Low Bear Crawl (Each Direction)

20x Lateral Box Step Ups (20″)

200M Slam Ball Carry (30/25#)

50FT Slam Ball Waiter Walk (Each Arm)

We are building capacity, recovering, & doing skill work at 70-75% / Moderate Pace.  

Recovery: 

ROMWOD

Gymnastics: 

Push Ups @ 3133 Tempo (5x5)

ADVANCED: Vs. Bands with Good Positioning. 

WOD: 

9 Rounds: 

7x TTB

5x Bar Muscle Ups (MOD: CTB Pull Ups)

3x Burpee Box Get Overs (48/40″)

1x Rope Climb

This WOD is brought to you by Coach Eli.