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

Friday Aug. 16

Strength

Capacity Day:
E2MOM for 10:00
200m run
ME set of HSPU

Conditioning

Open:
27-21-15-9-3
bike cals
hang power snatch*

*increasing weight each round:
(75/55), (95/65), (115/85),(135/95), (155/105)

Fitness:
27-21-15-9-3
bike cals
hang power snatch*

*increasing weight each round:
(65/45), (75/55), (95/65), (105/75), (115/85)

Movement:
15-12-9
bike cals
hang power snatch (45/35)

**CP posted on Gym whiteboard**

Thursday Aug. 15

Strength

20:00 minute clock
10 minutes to work up to a moderate/heavy push press

Then:

10 minutes to work up to moderate/heavy dead lift

*today is about quality of movement. Take the time

Conditioning

Open:
E3MOM until you can’t finish
x30 Air squats
x50 DUs
x20 push ups

*increase the DUs by 5 each round

Fitness:
E3MOM until you can’t finish
x30 Air squats
x100 single under
x10-20 push ups (pick a comfortable number for each round)

*increase the single unders by 10 each round

Movement:
E3:00 for 12:00
x15 Air squats
x30 single unders
x10 push ups

**CP posted on Gym whiteboard**

Wednesday Aug. 14

Strength

15 minutes to refamiliarize yourself with the Dcp snatch complex:

power snatch + hang power snatch + OHS + squat snatch snatch+ hang squat + OHS

Conditioning

Open:
10:00 AMRAP
x2 STOH (115/85)
300’ shuttle run (50/50 -100/100)

*increase STOH by 2 reps each round

Fitness:
10:00 AMRAP
x2 STOH (95/65)
300’ shuttle run (50/50 -100/100)

*increase STOH by 2 reps each round

Movement:
10:00 AMRAP
x8 push press (45/35)
300' run (50/50- 100/100)

**CP posted on Gym whiteboard**

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