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

From the Blog

March 31, 2023

SKILL CONDITIONING: EMOM x 12:00 (4 rounds of each)

A) 12 x pistols, 6 per side (not alternating)

B) 50 ft handstand walk/20 x shoulder taps w/toes on box/10-20 x handstand plate walks

C) 8-12 cal fan bike

WOD: For time,

7-5-3-5-3-1-3-2-1 front squats

12-8-4-12-8-4-12-8-4 hand release push ups

March 30, 2023

STRENGTH: Deadlift 1 RM

WOD: For max reps,

3 rounds — 4 min on/1 min off

21 x handstand push ups

21 x deadlifts

Max toes to bar in remaining time

CORE: 50 x alternating single leg V ups

:40 second plank

50 x V ups/tuck ups

:40 hollow hold

March 29, 2023

STRENGTH: In 12:00, build to a heavy complex of,

Power Clean + Hang Power Clean + 2 Push Jerks

WOD: For Time [15 Minute Cap]:

1,000/900 Meter Row

Into…

15-12-9 Clean & Jerks * 

30-24-18 Box Jump Overs

* Every Break = 200 Meter Row

March 28, 2023

WOD: 5 rounds for time [30 Minute Cap],

60 x Double Unders

400 Meter Run

20 x Alternating Dumbbell Snatches

Rest 2 Minutes Between Rounds

ACCESSORY: 3 Giant Sets

100 Meter Overhead Kettlebell Carry

10 x Barbell Rows

50 Band Pull-Aparts

Rest 1 Minute Between Sets

March 27, 2023

STRENGTH: Front Squat

On the 2:00

Sets 1, 2, 3: 6 reps @ 70%

Sets 4, 5: 4 reps @ 78%

Sets 6, 7: 2 reps @ 82%

WOD: On the Minute for max rounds,

7 x Thrusters

7 x Burpees

7 x Pull-ups

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