5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Ellen 12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Damon
4:45p: All Levels CrossFit- Damon
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:15p: All Levels CrossFit- Mohammed 7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
A. 4 Rounds [24min Cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35)
400m Run
B. 3-Way Hamstring stretch
At Home
A. 4 Rounds [24min Cap]
9 Handstand Push Ups (Rx+ Strict)
20 DB Snatches (50/35) or 20 Star Jumps
400m Run
Post time for the WOD. Ex: 16:20 Rx
And coming tomorrow…
A. Front Squat
4-4-4-4
B. 3 Rounds [18min cap]
21 Toes to Bar
15 Deadlifts (115/75)
12 Hang Clean
9 Front Squats
At Home
A. Tempo Squat 43X1
4-4-4-4
B. 3 Rounds [18min cap]
21 Straight Leg Raises
15 Deadlifts (50/35’s) or Airplanes
12 Hang Clean or Sprawls
9 Front Squats or Jumping Squats
Post load for front squat and time for the WOD. Ex: 295#, 14:20 Rx.
5a: All Levels CrossFit- Brianna
6:15a: All Levels CrossFit- Brianna
7:30a: All Levels CrossFit- Brianna
8:45a: Open Gym- Brianna
12n: All Levels CrossFit- Brianna 12n: Zoom CrossFit– Brianna
1:15p: Open Gym- Brianna
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Mohammed 6:00p: Zoom CrossFit– Mohammed
7:15p: Weightlifting- Michael
Workout of the Day (WOD)
A. For Time [16min cap]
4 Rounds
500/400m Row
9 Clean & Jerk (135/95)
B. E4MOM 16
8 Bench Press
8 Ring Support Hold Leg Raises
8 Chest to Bar Pull Ups
*Dumbbell Alternatives
12 DB Clean & Jerk (50’s/35’s)
8 Glute Bridge Floor Press (50’s/35’s)
8 DB Bent Row (50’s/35’s)
Bodyweight
A. For Time [16min cap]
4 Rounds
400m Run
4 Inverted Burpees
4 Hand Release Burpees
B. E4MOM 16
8 Push Ups
8 Dip Support Hold Leg Raises
8 Bent Over W Hold 3 secs
Post time for the WOD. Ex: 10:10 Rx.
And coming Saturday…
“Don’t Shoot” Justice
AMRAP 6:07 which is the duration of the song #BlackLivesMatter
20 Jumping Air Squats
20 Unbroken Double Unders
20 Snatch (Hang) (75/55)
20 Toes To Bar
20 Inverted Push Ups (Handstand or Pike)
20 Calorie (any machine)
20 Elevated Ring Rows
At Home Dumbbell or Bodyweight
20 Jumping Air Squats
20 Unbroken Double Unders
20 Snatch (1-arm DB Hang) (50/35) or Star Jumps
20 Straight Leg Sit Ups (50/35) or V-Ups
20 Inverted Push Ups or Pike Push Ups
20 Everest Mountain Climbers (R+L=1)
20 DB Bent Over Row (50’s/35’s) or Towel Pull Downs
Post reps for AMRAP (1 round = 140 reps). Ex: 169 Rx.
Saturday Schedule
8:30a: All Levels CrossFit- Michael
9:15a: All Levels CrossFit- Michael
10:00a: All Levels CrossFit- Michael
10:45a: All Levels CrossFit- Jeannette 10:45a: Zoom CrossFit– Jeannette
11:30a: All Levels CrossFit- Jeannette
12:15a: All Levels CrossFit- Jeannette 1p: Zoom Yoga– Priscila Baptista
And coming Sunday…
3 Rounds NOT for time
6 Seated Arnold Press (alternating)AHAP
8 DB Bent Over Row (AHAP)
10 Straight Leg Sit Ups
12 Hollow Knee Tucks
5a: All Levels CrossFit- Michael
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Ellen 12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon 6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon 7:30p: Zoom Yoga– Priscila
Workout of the Day (WOD)
A. E4MOM 16
4 Deadlifts (no bounce no drop)*
8-8 Pull Ups (rest 10 sec between sets)
B. Tabata 8 Rounds of 20 sec work: 10 sec rest for each movement alternating
Thrusters (95/65)*
Bar Facing Burpees
*Dumbbells
3/3 Single Leg Double DB Deadlift (50’s/35’s)
4/4 Single Leg Single DB Deadlift (35/25s)
DB Thrusters (50’s/35’s)
Single Arm DB Thrusters (50/35) switch when you want.
Bodyweight
B. E4MOM 16
4/4 Airplane Rotations
8-8 Superman Towel Pull Down (rest 10 sec between sets)
A. Tabata 8 Rounds of 20 sec work: 10 sec rest for each movement alternating
Air Squats
Line Facing Burpees
Score weight for DL and fewest pull ups each round. Ex: 345#, 8-6 Rx
Score fewest reps of each movement completed in Tabata. Ex: 6, 5 Rx
And coming tomorrow…
A. For Time [18min cap]
800m run
21 Kettlebell Swings (70/53)
21 Handstand Push Ups
600m run
18 Kettlebell Swings (70/53)
18 Handstand Push Ups
400m run
15 Kettlebell Swings (70/53)
15 Handstand Push Ups
B. EMOM 12
Min 1: 8-12 Toes to Bar
Min 2: 30-40 second plank hold
Min 3: Rest
Bodyweight
A. For Time [18min cap]
800m run
42 Supermans
21 Handstand Push Ups
600m run
36 Supermans
18 Handstand Push Ups
400m run
30 Supermans
15 Handstand Push Ups
B. EMOM 12
Min 1: 8-12 V-Ups
Min 2: 30-40 second plank hold
Min 3: Rest
5a: Cancelled due to ATL city curfew
6:15a: All Levels CrossFit- Michael
7:30a: All Levels CrossFit- Michael
8:45a: Open Gym- Michael
12n: All Levels CrossFit- Ellen 12n: Zoom CrossFit– Ellen
1:15p: Open Gym- Ellen
3:30p: Open Gym- Mohammed
4:45p: All Levels CrossFit- Mohammed
6:00p: All Levels CrossFit- Damon 6:00p: Zoom CrossFit– Damon
7:15p: All Levels CrossFit- Damon 7:15p: Zoom Yoga– Priscila
Workout of the Day (WOD)
A. Strict Pull Ups
1 set of max reps
Rest 3 minutes
1 set of max reps
B. EMOM 20
Min 1: 12 DB Thrusters
Min 2: 30 sec Dead Hang Hold
Min 3: 12 Alt DB Curls
Min 4: 30 sec L-sit Hang
Bodyweight
B. EMOM 20
Min 1: 15 Jump Squats
Min 2: 30 Plank Hold
Min 3: 12 Towel Row
Min 4: 30 V-sit Hold
Post max pull ups and fewest reps/time for the EMOM.
Ex: 15 Rx, 12,30,12,20 at 35#.
And coming tomorrow…
A. E3MOM 12
Snatch Complex (increase weight each round)
1 x 2 Hang Power Snatch + 2 Overhead Squat
B. AMRAP 16
5 Power Cleans (55% 1RM)
10 Alternating Pistols
15/12 Cal Row
Dumbbell
A. E3MOM 12
DB Snatch Complex (increase weight each round)
1 x 3 DB Hang Power Snatch + 2/2 Filly Overhead Squat
B. AMRAP 16
5 DB Power Clean (50’s/35’s)
10 Alternating Pistols
200m Run
Bodyweight
A. E3MOM 12
pvc/broomstick 4 Hang Power Snatch + 4 Overhead Squat
+
4 Drop Squats
B. AMRAP 16
10 Star Jumps
10 Alternating Pistols
200m Run
Post load for Snatch and rounds for the AMRAP. Ex: 190#, 6+12 Rx at 145#
For Time [6min cap]
30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes For Time [6min cap]
25-20-15
Dumbbell Power Clean (50’s/35’s)
Push Ups
Rest 3 minutes For Time [6min cap]
20-15-10
Filly Overhead Squat (50’s/35’s)
Burpees Over Dumbbell
Bodyweight
For Time [6min cap]
30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes For Time [6min cap]
25-20-15
Star Jumps
Push Ups
Rest 3 minutes For Time [6min cap]
20-15-10
Lateral Lunges
Burpees Over Towel
Post time or reps for each WOD. Ex: 5:20, 4:58, 72 Rx.
And coming Saturday…
A. AMRAP 15
21 Bowtie Thrusters (50/35)
15 Box Jumps (24/20)
9 DB Push Press (50/35’s)
B. Fast Eddie’s Lucky 7’s
(Seven reps per movement)
Sit Ups
Flutter Kicks (4 count)
Sit Ups
Leg Raises
Sit Ups
Lateral Kick (4 count)
Sit Ups
Crunches (elbows touch knees, feet off the ground)
Sit Ups
Russian Twist (4 count)
Sit Ups
Bicycle (4 count)
The goal is sub 4min
A. Handstand Walk
Practice HS Walk progressions for 10 minutes
B. For Time [18min cap]
40-30-20-10
Kettlebell Swings (53/35)
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round (Rx+ 50ft Handstand Walk each round)
Bodyweight
B. For Time [16min cap]
40-30-20-10
Broad Jumps
Alternating Single Leg V-Ups
3 Wall Walks at the end of each round (Rx+ 50ft Handstand Walk each round)
4 Rounds [24min cap]
400m Run
10/10 Dumbbell Bent Over Row (50/35)
100 Double Unders
10/10 1-Arm DB Sumo Deadlift High Pull (50/35)
Bodyweight
4 Rounds [24min cap]
400m Run
10 Seated Towel Row
100 Double Unders
20 Star Jumps
Post time for the WOD. Ex: 21:20 Rx
And coming tomorrow…
For Time [6min cap]
30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes For Time [6min cap]
25-20-15
Dumbbell Power Clean (50’s/35’s)
Push Ups
Rest 3 minutes For Time [6min cap]
20-15-10
Filly Overhead Squat (50’s/35’s)
Burpees Over Dumbbell
Bodyweight
For Time [6min cap]
30-20-10
Jumping Lunges (L+R=1)
V-Ups
Rest 3 minutes For Time [6min cap]
25-20-15
Star Jumps
Push Ups
Rest 3 minutes For Time [6min cap]
20-15-10
Lateral Lunges
Burpees Over Towel
Post time or reps for each WOD. Ex: 5:20, 4:58, 72 Rx.
