FallOut CrossFit – School of Elite Fitness in Tri-cities, WA

Workouts

December 15, 2017

STRENGTH: 3 sets of,
Strict Pull ups x 6-8 reps
Dips x 6-8 reps
Push ups until failure
(Rest 2 minutes)
WOD: 4 rounds, each round for time, of,
3 x deadlifts
30 x double unders 
2 x deadlifts
20 x double unders
1 x deadlift
10 x double unders
Rest 1:30 between each round.

December 14, 2017

STRENGTH: Front squat EMOM x 2 [email protected] 80% of 1RM for 10 sets
WOD: “17.5 or Heavy 17.5”
10 rounds for time,
9 x thrusters 
35 x double-unders 

Heavy: M 125 lb./F 85 lb.
Time cap: 12 minutes

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December 13, 2017

SKILL/STRENGTH: 4 cycles for quality,
Row for cals, as fast as possible (M 10 cals/F 8 cals)
Single arm DB push press, 5 per arm AHAP
(1 minute rest)
WOD: For time,
400 m run 
15-10-5 of
Dumbbell squat cleans (55/35, 35/20, 20/12.5)
Anchored sit ups
400 m run
 
OLYMPIC LIFTING
SKILL: Burgener WU
STRENGTH: A) 2 Position SQUAT Snatch (Above the knee + Floor) x 5 working sets
(Don’t count your warm up sets as part of the 5 sets! “Warm up sets” generally end around 60-65%)
B) Snatch Push Press 3 x3
(Perform 10 x banded pull aparts after each set)
WOD: 3 rounds for time,
5 x power snatch
10 x HSPU 
200 m run

December 12, 2017

STRENGTH: Split Jerk 3 x 3 x 3 x 3 x 3
WOD: 3 rounds for time,
400 m run
21 x kettle bell swings 
15 x box jump overs 
9 x pull ups

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December 11, 2017

GYMNASTICS: Take 10 minutes to practice one gymnastics skill of your choice.
Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…

WOD: Four sets for max reps of,
45 seconds of burpees

15 seconds of REST
45 seconds of toes to bar 

15 seconds of REST

45 seconds of wall balls 

15 seconds REST

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