Workouts

Together We Will Endure

Glossary of Terms

  • AMRAP = As Many Reps/rounds As Possible
  • FT = For Time
  • SDHP = Sumo Deadlift High Pull
  • STOH = Shoulder To Overhead
  • DB = Dumbbell
  • WB = Wall Balls
  • UB = Unbroken
  • GTOH = Ground To Overhead
  • DU = Double Unders
  • TGU = Turkish Getups
  • EMOM = Every Minute On The Minute
  • EOMOM = Every Other Minute On The Minute
  • CTB = Chest To Bar
  • K2E = Knees To Elbows
  • T2B = Toes To Bar
  • OHS = Overhead Squat
  • ME = Max Effort
  • AFAP = As Fast As Possible
  • BURPEE OTB = Burpee Over The Bar

Wednesday Jan. 16

Info

Week two of our health and wellness series, Build the Base, is posted! Go check it out under the Community tab ---> News.

Strength

BB cycling: cleans @ 50-60% of 1RM clean and jerk
9 power
rest 1:00
9 squat cleans
rest 1:00
9 jerks
rest 3:00
follow same pattern for sets of 7 and 5.

Conditioning

Open:
3 round
x24 DUs
x8 squat snatch (95/65)
x7 CTB rest

2:00

2 rounds
x30 DUs
x10 squat snatch
x8 CTB

rest 1:00

x36 DUs
x12 squat snatch
x9 CTB

Fitness:
3 rounds
x48 single unders
x8 squat snatch (75/55)
x7 pull ups/jumping pull ups

rest 2:00

2 rounds
x60 single unders
x10 squat snatch
x8 pull ups/jumping pull ups

rest 1:00

x72 single unders
x12 squat snatch
x9 pull ups/jumping pull ups

Movement:
4 rounds
x72 single unders
x12 DB snatch (25/15)
x9 ring rows

rest 1:00 in between rounds

**CP posted on Gym whiteboard**

Tuesday Jan. 15

Info

Week two of our health and wellness series, Build the Base, is posted! Go check it out under the Community tab ---> News.

Strength

Front Squat Endurance
5 minute AMRAP
As many UB sets of 6 @ 70% of 1RM back squat

Movement: Empty barbell

Conditioning

Open:
10 minute AMRAP
x2 T2B
x2 STOH (115/85)
x4 T2B
x4 STOH
…climb the ladder

Fitness:
10 minute AMRAP
x2 K2E (or T2B on triangle bar)
x2 STOH (95/65)
x4 K2E (or T2B on triangle bar)
x4 STOH
…climb the ladder

Movement:
10 minute AMRAP
x2 legs to pole
x2 DB push press (30/20)

**CP posted on Gym whiteboard**

Monday Jan. 14

Strength

deadlift
1x10
1x8
1x6
1x4
1x6
1x8
1x10
*Start around 60% and work up in weight. After the set of 4, work same numbers, or a little heavier though the sets of 6, 8, and 10.

Conditioning

Open:
21-18-15-12-9-6-3
bike cals
Db cleans (40s/30s)

Fitness:
21-18-15-12-9-6-3
bike calories
DB cleans (35/20)

Movement:
21-18-15-12
bike calories
DB cleans (30/15)

**CP posted on Gym whiteboard**

Friday Jan. 11

Strength

Open and Fitness:
Find a heavy Dūrātus snatch complex
power + hang power + OHS + squat + hang squat + OHS

Movement:
Take 15 minutes to work on snatch

Conditioning

Open:
3x5:00 AMRAPs
x8 clean and jerk (115/85)
x16 front rack box step ups
x8 BF burpees

*pick up each round where you left off

Fitness:
3x5:00 AMRAPs
x8 clean and jerk (95/65)
x16 DB box step ups (35/20)
x8 BF burpees

•pick up each round where you left off

Movement:
3x5:00 AMRAPs
x8 BB hang clean and jerk (45/35)
x16 box step ups (20)
x8 burpees

*pick up where you left off

**CP posted on Gym whiteboard**

Thursday Jan. 10

Strength

Open:
MidLine work
20:00 EMOM
1: x20 ab mat sit ups
2: :20-:30 L-hold
3: :40 plank hold
4: rest

Fitness:
20:00 EMOM
1: x20 ab mat sit ups
2: :20-30 knee raise hold
3: :30-:40 plank hold
4: rest

Movement:
20:00 EMOM
1: x10 ab mit sit ups
2: :20 v ups
3: :20-:30 plank hold
4: rest

Conditioning

Open:
27-21-15-9-3
bike cals
thrusters (115/85)
CTB

Fitness:
27-21-15-9-3
bike cals
thrusters (95/65)
pull ups/jumping pull ups

Movement:
21-15-9
bike cals
DB thrusters (30/15)
ring rows

**CP posted on Gym whiteboard**

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