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

Workouts

April 19, 2018

STRENGTH: Press – 8 @ 55%, 6 @ 65%, 4 @ 75%, 2 @ 85%, following each set complete 8-10 reps of band pull aparts
WOD: For total reps, 3 rounds, 60 seconds per station

Row (cals)

Kettle Bell swings 

Box Jump Overs 

Pull Ups 

 (Rest one minute after completion of all 4 stations)

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April 18, 2018

WOD: 2 Rounds for max reps of,

2 minute of push press 

Rest 2 minutes

2 minutes of OH squats

Rest 2 minutes

2 minutes of deadlift

Rest 2 minutes

OLYMPIC LIFTING

STRENGTH: Work up to 1 RM back squat

Supplemental, if time: A) Single leg Romanian DL 3 x 8-10 per leg

B) DB step ups @ 20” box, 2 x 8-10 per leg
WOD: 10 minute AMRAP

5 x power snatch 

10 x toes to bar 

5 x power cleans 

10 x hand release push ups 

April 17, 2018

STRENGTH: Front squat 3 x 3 x 3 x 3

WOD: For time,

21-15-9

Front squat 

Box jumps 

200 m run following each couplet

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April 16, 2018

SKILL EMOM: Connection of Kipping Pull ups EMOM for 10 min

*Work on maintaining a set of kipping pull ups (:30 sec max).

*New athletes work on cadence and timing of kip – small sets of 2-4 kips per round

WOD: 15 minute AMRAP

20 x kettle bell swings 

10 x burpees

20 x handstand push ups 

20 x box jumps 

20 x toes to bar 

30 x double unders

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