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

Tuesday Feb. 18

Strength

Back Squats
1x3 @ 80%
1x3 @ 85%
1x3+ @ 90%

*add 10# to your percentages through the next 2 weeks

Add for accessory:
3 rounds
:90 Wall sit
:90 plank hold
rest as needed

Conditioning

Open:
3 rounds
x8 DL (275/185)
x32 box jumps
x64 DU

Fitness:
DL (225/135)
128 Single unders *if needed

Movement:
3 rounds
x8 KB DL light
x32 box step ups
x128 single unders

**CP posted on Gym whiteboard**

Monday Feb. 17

Info

Come get a workout in on President's Day!

Schedule is as follows:

6-8am OG

10am-1pm OG

4-6pm OG

Strength

3x3 high hang power snatch
3x3 low hang power snatch snatch
3x2 full snatch + 1 OHS last rep

Add for accessory:
8x1 snatch balance (start heavier than last week if possible)

*weight should increase through each set

Conditioning

Open:
x20 DB facing burpees
x30 DB front squats (50/35)
x20 DB facing burpees
x30 DB front squats
x20 DB facing burpees

Fitness:
DB 35/20

Movement:
x20 burpees
x30 DB Goblet squats (light)
x20 burpees
x30 DB Goblet squats (light)
x20 burpees

**CP posted on Gym whiteboard**

Friday Feb. 14

Strength

4x2 high hang power clean (jerk last rep of each set)
4x2 low hang power clean (jerk last rep of each set)
6x1 full clean + front squat + jerk

Add for accessory:
5x2 3-position pause deadlift
*weight should increase through each set

Conditioning

Open:
2 rounds
40 echo cals
x20 cleans (135/95)
x10 BMU

Fitness:
2 Rounds
40/32 Echo Cals
x20 cleans (95/65)
x25 pull ups

Movement:
2 Rounds
25 Echo Cals
x20 Med Ball Squats Cleans
x20 Ring Rows

**CP posted on Gym whiteboard**

Thursday Feb. 13

Strength

Strict press
1x5 @ 70%
1x5 @ 75%
1x5+ @ 80%

*add 5# to your percentages through the next three weeks

Add for Accessory/skill:
3x5 pause jerks (heavier than week 2)
*pause at bottom of dip for :01 and pause in catching position for :01

Conditioning

Open:
12:00 AMRAP
x2 devils press (40/30)
200’ shuttle runs (50’ increments)
x4 devils press
200’ shuttle run
…climb the ladder

Fitness:
DB (30/20)

Movement:
Use lighter DB or 1 DB only

**CP posted on Gym whiteboard**

Wednesday Feb. 12

Strength

dead lift
x3 reps every 2:00 for 7 rounds

*all touch and go reps heavier than last week

Conditioning

Open:
3x5:00 AMRAPs
x12 Kb swings (53/35)
x9 wallballs (20/14)
x6 T2B

rest 2:00

x12 T2B
x9 Kb swings (53/35)
x6 wallballs (20/14)

rest 2:00

x12 wallballs (20/14)
x9 T2B
x6 KB swings

Fitness/Movement:
Knees to Elbow OR Hanging knee raises
Lighter KB and/or WB if needed

**CP posted on Gym whiteboard**

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