CrossFit Belmont Heights

***MAKE-UP LIFTS (20min): CLEANS or DEADLIFTS***

Monsta-Mash
@Start
7min AMRAP
1,2,3,4,5…(+1)
Wall Walks
Bar Muscle-ups (Jumping C2B)

@9min
5 Rounds: (7min)
10 Calories on Bike
10 V-ups

@18min
7min AMRAP
200m Run
6 Deadlifts
C: 225/155, P: 185/125, Fit: 135/95
*score total DLs
=======================
PULSE!
AMRAP 18:
15 Push-ups
30 Air Squats
250/200m row

STRENGTH: CLEANS
20min to find your HEAVY SINGLE:
Clean

**TEST 1**
For Time: (5min)
50 Am KBS
C: 62/45, P: 53/35, Fit: 45/25

**TEST 2**
For Time: (5min)
Double Unders
C: 200 reps, P: 100 Reps, Fit: 50 Reps
=================
PULSE!
For Time:
 (20min)
Row 800m
Run 800m
Bike 800m
Row 800m
Run 800m

We’ll be doing the WOD today BEFORE the Heavy Single Deadlift! Use the WOD as your HEAVY SINGLE warm-up! Don’t blow out on it! The goal is to get you really warm before you start to add weight to your deads. Each round, the load increases and reps decrease. You will have time to rest during the 20min Deadlift time

3 Rounds: (19min)
In 2min:
R1:20reps – R2:12reps -R3:6reps
Deadlifts
AMRAP Cal Bike
C: 20reps @135/95 – 12reps @185/135 – 6reps @225/155,
P: 20reps 95/75 – 12reps @135/95 – 6reps @185/135
Fit: 20reps 75/55 – 12reps @95/75 – 6reps @135/95
==1min Transition==
In 2min:
R1:20reps – R2:12reps -R3:6reps
DB Hang C&J (Half L/Half R)
AMRAP Toes to Bar
C: 50/35, P:35/20, Fit: 25/15
==2min Rest==

***POST WOD***
20min to find your
HEAVY SINGLE
Deadlifts

Make-up: 4/10
====================

PULSE!
3 Rounds For time
40/30 cal row
50 Double unders
15 DB Thrusters (35/20)

***MAKE-UP BACKSQUAT or BENCH ***

WOD a
EMOM for 10 Minutes
EVEN: 15 WBs
C:20/14, P:16/12, Fit: 14/12
ODD: 15 KB Swings
C:53/45, P:45/35, Fit: 35/25

WOD b
For Time: (10min)
800m Run
50 Box Jump-Overs
======================
PULSE!
Tabata (20sec “ON”, 10sec “OFF)
8x Each Station (4min)
1) Air Squats
2) Pushups
3) Hollow body rocks
4) 10m shuttle sprints
5) Plank
6) Assault Bike

****MAKE-UP: CLEANS or DEADLIFTS (20min)****

20min Partner AMRAP
P1: AMRAP Cals on Bike
P2: 100m Run + #Rope Climb(s)
C: 2 RCs
P: 1 RC
Fit: 3 Standing-Ground-Standing

Accessory Work
3 Rounds
10 renegade row (each)
10m Banded side steps (each)
1:00 weighted plank

================
PULSE!
20min EMOM
Min1: 15/12 Cal Row
Min2: 10 DB Hang Squat Clean
Min3: 12 KB SDLHP
Min4: 20 Sit-ups

STRENGTH: BENCH PRESS
20min to find your HEAVY SINGLE
Bench Press

Make-up: 4/11

WOD a
AMRAP 6 Minutes
20 Double Unders
4 Chest to Bar
40 Double Unders
8 Chest to Bar
60 Double Unders
12 Chest to Bar

WOD b

6min E3MOM
400m Run
*Record your SLOWEST Time
===========

PULSE!
3 Rounds
EMOM
Row For Calories
Min1: 12 Burpees
Min2: 9 Burpees
Min3: 6 Burpees
Min4: 3 Burpees
2min Rest
*do the burpess for that minute then row for calories

We will be starting a new strength cycle at the end of next week, so between now and then, we will be finding a HEAVY SINGLE!!

We’re saying “Heaving Single” instead of “1 Rep Max” because we want these lifts to be done with GREAT FORM!

Most times when people “Max Out”, we see a deterioration in form, which can potentially lead to injury. We don’t want that! Doing a “Heavy Single” may mean that your weight may be lighter that the absolute most you can lift….and that’s ok!

The rule of thumb will be: “If you cant lift it with good form…don’t!” There’s nothing worth being injured.

Let’s get ready to do this thang!

===========================

20min to find your
HEAVY SINGLE: Back Squat
***Make-up: 4/5***

Partner Wod (16min)
“50 Milestone”
400m partner run
50 Front Squat
50 OHS
400m partner run
50 strict press
50 push press
400m partner run
50 Thrusters
50 Wall balls
400m partner run

Split reps as necassary
1 Person works 1 person rests

C: 45/35 barbell 20/14
P: 45/35 barbell 18/12
Fit: 35/15 barbell 16/12

12min E3MOM
8/8 Weighted Single Leg Step ups
7-10 strict pullups

Increase weight each round on step ups. If you don’t have strict pull-ups then use a band or do ring rows at the most challenging foot placement for 7-10 reps.

“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts
21 Box Jumps

C: 100% Body Weight, 24/20
P: 75% BW, 24/20
Fit: 50% BW, 20/16

=================
PULSE!
For Time: (20min)
50-40-30-20-10
Wallballs 20/14lbs
15 Def Ring Ring Rows*
*Between rounds only
(Scale: Reg Ring Row, but feet in front of or under bar)

DB STRENGTH:
15min E3MOM
6-8 DB Bench Press
10 Toes-to-Bar
10-12 DB Row

WOD
Kettlbell Complex
10 Rounds
Every :90sec
5 KB Deadlifts
5 KB Cleans (R)
5 Gob Squats
5 KB Cleans (L)
5 Russian Swings
5 American Swings

Go As Heavy As Possible (AHAP)

======================
PULSE!
AMRAP 20:
10 Box Jumps
20 Ball slams 30/20
10 Burpees
200m run

STRENGTH: SNATCH
3 Position Snatch
Take 5mins to w/u to 50%
==THEN==
10min EOMOM
3 Position Snatch
*focus is on crisp movement, not setting a PR

WOD
2 Rounds:
5min AMRAP:
Buy In: 30/20 Cal Bike
==THEN AMRAP==
3 Squat Snatches
6 Lateral Barbell Burpees
==REST 5min==

C:135/95 P:115/75 Fit:75/55

================
PULSE!
“Wonder Woman”
For Time: (20min)
*50=40*30=20*10=
DUs
Sit-ups

*25 Cal Row
=25 Cal Bike