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Saturday Workout at 8 am: 2 Person Partner Workout
36 Min AMRAP: Follow the Leader - Once Partner #1 Clears the Air Bike, Partner #2 Chases --- 12 Calorie Air Bike 6 Devils Press - 25/10 L1, 35/25 L2, 50/35 L3 12 Wall Ball -14/10 L1, 20/14 L2, 30/20 L3
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Warm Up - 3 Rounds NFT
5 Pull Ups - 10 Push Ups - 15 Air Squats --- Strength: BP - 1 Rep@90%, 1 [email protected]%, 1 Rep@95% --- WOD: 12 Min Rotating EMOM A - 3 Touch and Go Power Snatch - Max 3 RM (Go Heavy) B - 12 Ring Rows L1, 6 C2B Pull Ups L2, 6 Bar Muscle Ups L3 C - 30 Singles L1, 20 Double Unders L2, 30 Double Unders L3 --- Giant Set: 1a. Front Raises (Thumbs Up) - 3 x 8 reps no rest 1b. Lateral Raises - 3 x 8 reps no rest 1c. DB Clean and Press - 3 x 8 reps 120 sec rest Warm Up: Row 500 Meter - then 3 Rounds NFT
10 Empty Bar Hang Snatch Grip High Pulls 10 Empty Bar Hang Power Snatch 10 Empty Bar OH Squats --- Strength: Dead Lift - 4x8 Reps - E3M - 5-10lbs heavier than last time --- WOD: E3Ms x 5 Sets 8 DLs - 95/65 L1, 155/95 L2, 225/155 L3 8 Bar Facing Burpees 12/10 Cal Assault Bike Sprint --- Superset: 1a. Heavy Russian KB Swings - 4 x 15 reps no rest 1b. Pendlay Rows - 4 x 8 reps 120 sec rest Warm Up: 400 Meter Run - then
Practice Wall Walks (5 Mins) --- WOD: 6 Rounds 1000 Meter Row 70’ Sled Push 2 Wall Walks L1, 5 HSPUs L2, 20' HS Walk L3 Warm Up: 3 Rounds NFT
10 Calorie Assault Bike 10 Empty Bar Strict Press 10 Empty Bar Push Press 10 Empty Bar Push Jerk --- Strength: Strict Press - 8x3 Reps @70% - EMOM --- WOD: 25 Min Cap! 40 PCs + 40 Burpees - 65/45 L1, 75/55 L2, 95/65 L3 30 PCs + 30 Burpees - 75/55 L1, 105/75 L2, 135/95 L3 20 PCs + 20 Burpees - 105/75 L1, 135/95 L2, 185/125 L3 10 PCs + 10 Burpees - 135/95 L1, 185/125 L2, 205/145 L3 5 PCs + 5 Burpees - 155/135 L1, 205/145 L2, 225/165 L3 --- Superset: 1a. Single Arm DB Snatch - 4 x 8 reps (each arm) no rest 1b. Single Arm Heavy DB Curls - 4 x 8 reps (each arm) 120 sec rest Warm Up - 2 Rounds NFT
250 Meter Row 15 Empty Bar Deadlifts (from mid shin) 15 Empty Bar High Hang Power Cleans (from hip) 15 Empty Bar Front Squats then 3-4 Warm Up Sets for BS - staring with empty bar --- Strength: Back Squat -1 Rep@90%, 1 [email protected]%, 1 Rep@95% - E3M --- WOD: In 12 Mins Row 1000 Meters L1, Row 1200 Meters L2 & L3 Max Front Squats (no rack) 135/95 L1, 155/105 L2, 185/135 L3 --- Superset: 1a. Stiff Leg Sumo DL - 4 x 8 reps no rest 1b. Inverted Rows - 4 x 15-20 reps 120 sec rest Saturday Class Time at 8 AM
Partner Workout U go - I go --- 20 Cycles of (10 Rounds each Partner, total time 30 Mins) 90 Second AMRAP w/ 90 Second Rest (as partner goes) 5 - 1 Arm KB or DB Snatch Left - 35/26 L1, 53/35 L2, L3 5 - 1 Arm KB or DB Snatch Right - same 5 Burpee over Box - 20/14 L1, 24/20 L2, 30/24 L3 Max Cal Row with the remaining time Warm Up: 3 Rounds NFT “Cindy”
5 Pull Ups 10 Push Ups 15 Air Squats --- Lift: BP - 4 x 10 Reps - E3M - 5-10 lbs heavier than three weeks ago --- WOD: 5 Rounds of On a 2 Min Clock 200 Meter Sprint or 250 Meter Row Max Wall Balls in remaining time 14/10 L1, 20/14 L2, 30/20 L3 Rest 2 Mins --- Superset: 1a. Close Grip Bench Press 4 x 8 reps no rest 1b. Weighted Dips 4 x 6 reps 120 sec rest Warm Up: Row 500 Meter
then 3 Rounds NFT 10 Birddogs (each side) 10 Hip Airplanes (each side) --- Strength: Deadlift 8 x 3 Reps @ 60% - EMOM --- WOD: 12 Min Ping Pong EMOM Odd 8 Front Squats - 95/65 L1, 135/95 L2, 155/105 L3 Even 10 Hanging Knee Raises L1, 8 Toes 2 Bar L2, 12 Toes 2 Bar L3 --- Superset: 1a. Heavy Russian KB Swings - 4 x 15 reps no rest 1b. Pendlay Rows - 4 x 8 reps 120 sec rest --- Extra Credit: 6 x 20 Yard Backwards Sled Pulls - fast, moderate weight, rest as needed between efforts E8Ms @ Max Effort x 4 Sets
10/8 Calorie Assault Bike then 3 Rounds 5 Deadlifts - 55/35 L1, 75/55 L2, 115/75 L3 5 Power Cleans 5 Front Squats 5 Push Jerk 5 Back Squats Then 10/8 Calorie Assault Bike *You must complete the task in under 8 Mins, the faster you get it done the more rest you get. Each Set starts on the 8 Min mark. |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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