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

Workouts

February 27, 2021

STRENGTH: Front squat x 5 reps, every 2:00 x 5 sets

Set 1 @ 60%, set 2 @ 65%, sets 3-5 @ 70%

WOD: For max reps,

30 seconds row (cals)

30 seconds rest

x 5 rounds,

…immediately into…

1 minute max power cleans

*score is total cals + power cleans

2:00 REST

For max reps,

30 seconds row (cals)

30 seconds rest

x 4 rounds,

…immediately into…

1 minute max squat cleans

*score is total cals + squat cleans

2:00 REST

For max reps,

30 seconds row (cals)

30 seconds rest

x 3 rounds,

…immediately into…

1 minute max clusters

*score is total cals + clusters

NOTE: IN RESPONSE TO PHASE 2, ALL CLASSES CAN NOW BE CONDUCTED INDOORS WITHIN BUILDING CAPACTIY LIMITS

February 26, 2021

WOD: AMRAP in 16:00

50 x bar facing burpees

50 x overhead squats

40 x toes to bar

40 x hang squat cleans

30 x handstand push ups

30 x thrusters

ACCESSORY: Complete, not for time, 15-12-9-6

Weighted glute bridges

Banded Lat pull downs

*After each couplet, complete a 15-20 second dead hang from bar

NOTE: IN RESPONSE TO PHASE 2, ALL CLASSES CAN NOW BE CONDUCTED INDOORS WITHIN BUILDING CAPACTIY LIMITS

February 25, 2021

WOD: “Kelly” 5 rounds for time,

400 m run

30 x box jumps @ 24/20

30 x wall balls @ 20/14

CORE STABILITY: 2 rounds,

:30 hollow hold

:30 seconds V ups

:30 seconds candlesticks

1 minute rest

NOTE: IN RESPONSE TO PHASE 2, ALL CLASSES CAN NOW BE CONDUCTED INDOORS WITHIN BUILDING CAPACTIY LIMITS

February 24, 2021

STRENGTH: In 15 minutes, build to a 1 RM deadlift

WOD: For time, 21-15-9-3

Burpee box jumps

Chest to bar pull ups

*Complete 5 x deadlift @ 70% of 1 RM after each couplet

NOTE: IN RESPONSE TO PHASE 2, ALL CLASSES CAN NOW BE CONDUCTED INDOORS WITHIN BUILDING CAPACTIY LIMITS

February 23, 2021

STRENGTH: Strict press + push press complex (3 + 5) x 4 sets, rest 60-90 between sets

WOD: For time,

12-10-8-6-4

Thruster

10-20-30-40-50

Double unders

2:00 REST

24-20-16-12-8

Front rack lunges

10-20-30-40-50
Double unders

*Score includes rest time

NOTE: IN RESPONSE TO PHASE 2, ALL CLASSES CAN NOW BE CONDUCTED INDOORS WITHIN BUILDING CAPACTIY LIMITS

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