CrossFit Boathouse – CrossFit
Prep/Skill
shoulder prep
Y – T – W
10 banded pull aparts
10 banded push downs
10 banded pull downs
Warm-up
400m jog
3 rounds
10 abmat situps
10 power cleans (pvc, light barbell)
Metcon
Metcon (Weight)
Every 3 minutes for 10 rounds
10/7 cal assault bike
10 toes to bar
3/2/1 power clean (climbing)
in remaining time:
3 reps for rounds 1,2,3
2 reps for rounds 4,5,6
1 rep max attempts for rounds 7-10
The scaled version of this is working on form on the cleans, just do 5 light reps every round instead of climbing
you are trying for new 1 rep max, you can go up every round or every other round
L3: 9/6 cal assault bike, 10 knees to elbows
L2: 8/5 cal assault bike, 10 knees to waist
L1: 6/4 cal assault bike, 10 ambit sit-ups
Accessory Work
pick one:
1 – handstand push up practice (50 strict, 100 kipping, or 10 minutes of practice)
2 – 3 rounds:
1 minute plank with 45/25# weight
1 minute side plank with 15# db in top hand
1 minute side plank with 15# db in top hand (other side)
3 – for time:
50 – 40 – 30 – 20 – 10
double unders
sit-ups
