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"Manion"
7 Rounds for Time, With a Partner
400m Run
29 Back Squats 95/65 Scaled, 135/95 RX
Time Domain: 20:00-25:00 minutes
Time Cap: 35:00 minutes
CrossFit Hot Springs |
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Saturday Class Time at 8 AM
--- "Manion" 7 Rounds for Time, With a Partner 400m Run 29 Back Squats 95/65 Scaled, 135/95 RX Time Domain: 20:00-25:00 minutes Time Cap: 35:00 minutes
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"Fortitude"
30 Min EMOM Minute 1: Calorie Row :40 Max Cal L1, 12/9 L2, 15/12 Minute 2: Burpees :40 Max Reps L1, 12 Reps L2, 15 Reps L3 Score = Rounds Best possible score = 30 Rounds Ex: If you take a round off then score is 29/30 --- Extra/Optional/Accessories 12 Min EMOM Min 1: 10-12 Tall Kneeling Banded Lat Pull-Downs Min 2: 8-10 Dual DB Zottman Curls Min 3: 6/6 Half Kneeling KB Chop & Lift Strength/Weightlifting
Every :90, 6 Sets 1 Power Clean + 3 Strict Press @ 8 RPE + 10 sec Pause Overhead --- WOD: 15 Box Pike Pushups L1, 15 Strict HSPU's 2"Riser L2, No Riser L3 45 Power Cleans 45/35 L1, 75/55 L2, 95/65 10 Box Pike Pushups L1, 10 Strict HSPU's to 2 " Riser L2, 15 Strict HSPU's Rest 3:00 minutes 15 Box Step Ups L1, 15 Box Jumps 24/20 L2, 30/24 L3 30 Shoulder to Overhead 45/35 L1, 95/65 L2, 115/75 L3 15 Box Step Ups L1, Box Jumps 24/20 L2, 30/24 L3 Time Domain: 4:00-6:00 / Couplet, 11:00-15:00 Time Cap: 17:00 Running Time --- Extra/Optional/Accessories Part A) - 5 Sets :30 Wall Supported Handstand Hold Rest as needed between sets Part B) - 6 Sets 6 Glute Ham Raises :24 Sorenson Hold Rest as needed between sets to keep complex unbroken Strength + Stability - 12:00 minute EMOM Min 1: 5 Pause Back Squats (2sec) @ 7 RPE Min 2: 10 Dual KB Front Rack Tall Kneeling to Standing 26/18 L1, 35/26 L2, 53/35 L3 Min 3: Rest --- WOD: 3 Rounds for Time Wall Balls 30 - 14/10 L1, 30 - 20/14 L2, 42 - 20/14 Knees to Chest 15 L1, Toes to Bar 15 L2, 21 L3 Time Domain: 9 - 13 Min Time Cap: 15 Min --- Extra/Optional/Accessories 16 Min EMOM Min 1: 30 Russian Twists Min 2: 20 Alternating V-Ups Min 3: Max Side Plank Min 4: Rest Alternate Side Plank every other round For Russian Twists, Over and Back = 1 rep WOD: 15 Min EMOM: For Completion
Minute 1: 15-12-9-6-3 Deadlifts Minute 2: Toenail Spotted Pullups L1, 10/8 Banded Strict Pull-Ups L2, 10/8 Strict Pull-Ups L3 Minute 3: 50 Double Unders or :45 Practice L1 & L2, 75 Double Unders L3 Barbell Loads: 50-55-65-70-75% Score: Loads --- Bodyweight Stamina Test 10 Sets For Time - 15/10 Unbroken Push-Ups L3 Rest as needed Level 2: 10 Sets x Unbroken Reps Rest 1:00 minute between sets Level 1: 10 Min EMOM 5-10 Elevated or Band Assisted Push-Ups Rules: Reps unbroken, while maintaining a plank position (no down dog) Weightlifting: Take 15:00 minutes to Find a 1RM Snatch
--- WOD: 4 Sets, For Max Reps 2 Min AMRAP, 1 Min Rest 12 Alternating Dumbbell Hang Snatch 12 Single Dumbbell Step-Overs 24/20 -Max Calorie Bike in the Remaining Time 25/15 L1, 35/25 L2, 50/35 L3 Score = Total Reps (Calories + Dumbbell Reps) --- Bonus/Optional/Accessories 4 Sets, For Quality 10-12 Goblet Cyclist Squat 20 Banded Y's -Max Hex DB Head Pinch Grip Hold 25/15 Weightlifting/Clean and Jerk: Every 2:00 minutes, 8 Sets
Starting @ 70% and building to a Heavy for the Day --- WOD: 10 Rounds for Time 3 Clean-and-Jerks 75/55 L1, 95/65 L2, 135/95 3 Lateral Burpees L1, Bar Facing Burpees L2 & L3 Time Domain: 3:00-7:00 minutes Time Cap: 10:00 minutes --- Bonus/Optional/Accessories 12 Min EMOM Min 1: 2 Pause Clean Pulls + 2 Clean Pulls Min 2: 5 High Box Jumps Min 3: Rest Clean Pulls @ 90-95% of 1RM WOD: 10 Rounds for Time
1 Rope Climb (Beginner Climb) L1, 12 ft L2, 15ft L3 2 Wall Walks to 20" L1, 3 Wall Walks L2, 15 ft Handstand Walk L3 4 Toe assist or banded Strict Pullups L1, 5/4 Strict Pullups L2, 7/5 L3 25/25 ft Farmers Carry 53/35 L1, Front Rack Carry 44/26 L2, Mix Front Rack + OH Carry 53/35 L3 Rest 1 Min after every 2 Rounds Time Domain: 19:00-24:00 (Including rest time) Time Cap: 27 minutes --- Bonus/Optional/Accessories 4 Sets, For Quality 8 DB Cuban Rotations 8/8 Side Plank Banded Row 12 Hollow Body Banded Lat Pull Downs Strength/Overhead Squat: Take 15 Minutes to Establish
3RM Overhead Squat --- WOD: "Nancy" 5 Rounds for Time 400m Run 15 Overhead Squats 45/35 L1, 75/55 L2, 95/65 L3 Time Domain: 11 to 15 minutes Time Cap: 17 minutes --- Bonus/Optional/Accessories 4 Sets, For Quality 5/5 Back Rack Bulgarian Split Squat 10 Barbell Hip Thrust Gymnastics Test
10 Min EMOM Unbroken Toe to Bar Test ---- WOD - 10 Min AMRAP 20/15 Calorie Row 10/10 Kettlebell Hang Snatch 25/15 DB L1, 35/26 L2,53/35 L3 15/12 Pushups L1, 18/15 L2, 20/15 Deficit Push-Ups L3 --- Bonus/Optional/Accessory Work 3 Sets, For Quality 12 Chest Supported Trap Raise 10/10 Single Arm DB Bent Over Rows :30 Hollow Hold |
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