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Thursday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

Graduated Warm-up (R1 → R2 → R3)

3 ROUNDS (10:00 CAP)

8 Cal Row 65% → 75% → 85%

8 Ring Rows → Scap Pull-ups → Pull-ups

8 Push-ups → HR Push-ups → Burpees

8 Slam Ball Deadlift → Slam Ball G2OH → Slam Balls

8 Alt. Lunges → Alt. Cossack Squats → Air Squat

:30 Samson Stretch → Bootstrappers → Groiners

Recovery Workout

Metcon (No Measure)

EMOM x 24 MINUTES

MIN 1 – Row for Cals

MIN 2 – AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)

MIN 3 – Hollow, Superman, or Plank Hold

MIN 4 – DB/KB Filly Lunge (Light, Athlete Choice)*

MIN 5 – Slam Ball (30/20)|(20/10)

MIN 6 – Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest…walk, breath, and recover.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 L-Side Lat Distraction

2:00 R-Side Lat Distraction

2:00 Child’s Pose

2:00 Down Dog Pose

Tuesday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

Foam Roll During Intro!

2 ROUNDS

5 Tempo Air Squats (3311)

5 Tempo Back Squats (empty bar- 3311)

:20 Hollow Hold

:20 Superman Hold

:15-:20 Active Hollow Bar Hang

8/8 Plate OH Split Squats

Into…

2 ROUNDS

5 Heels Elevated Squats (3311)

5 Toes Elevated Squats (3311)

5 Kip Swings

10 Hanging Knees to Elbows

8/8 Front Foot Elevated Split Squats (Front foot on plate, Barbell on back)

Strength

Back Squat (1×10)

ON A 15:00 RUNNING CLOCK…

Establish Moderate-Heavy 10-Rep Back Squat*

*Not a 10RM test! Move well for all 10-Reps. Take :01 pause between each rep at the top.

Workout

Metcon (Time)

3 ROUNDS FOR TIME

15 Front Squats (135/95)|(95/65)

20 Toes 2 Bar

-9:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:30 Roll L-Side IT Band & Quad

2:30 Roll R-Side IT Band & Quad

Monday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

3 ROUNDS

5 Inch Worms (no Push-Up)

5 Push-Up to Pike

10 Alt Groiners

10 Alt Samson Lunges

10 Arm Circles (building in height as you go)

10 Arm Haulers

:20- :30 Hollow Hold

Then grab a light-moderate set of DBs:

2 ROUNDS

20 Plank Shoulder Taps

5/5 SA Strict Press

10m Bear Crawl

10m Quadruped Crawl

:20- :30 Superman Hold

2 ROUNDS

2 Hollow Body Wall Walks

5/5 SA DB Push Press (:03 negative)

8/8 Split Squat

100m Run

Workout

Metcon (Time)

FOR TIME

22-20-18-16-14

DB Push Press (40/30)|(30/20)

DB Suitcase Reverse Lunge

*200m Run after every full round.

Sunday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

2-3 minutes of light Rowing or Biking.

then…

3 ROUNDS

25’ Bear Crawl

25’ Frog Jumps (Jumping Air Squat)

25’ Broad Jumps

25’ Burpee Broad Jumps

Strength

Metcon (Weight)

ON A 13:00 RUNNING CLOCK…

Build to a “Heavy” Set of the Following Complex:

1 Deadlift

1 Hang Power Clean (Tall)

1 Hang Power Clean (Mid-Thigh)

Workout

Metcon (Time)

6 ROUNDS FOR TIME

10/8 Cal Row

10 Hand Release Push-Ups

8 Hang Power Cleans (135/95)|(95/65)

-13:00 Time Cap-

Saturday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

Mini Triathlon Warm-Up just to get everyone moving and the heart rate up!

2:00 Run

2:00 Bike

2:00 Row

Then move into Teaching Warm-up!

Workout

Metcon (5 Rounds for reps)

“TABATA”

8 SETS EACH, :20 ON / :10 OFF

TABATA 1 – Plate Ground to Overhead (45/35)|(25/15)

TABATA 2 – Alt. V-Up

TABATA 3 – Plate OH Lunge (45/35)|(25/15)

TABATA 4 – Box Jump (20/16)

TABATA 5 – Cal. Bike

-Rest 1:00 b/t Each Full Tabata-

Finisher

Warm-up (No Measure)

ALTERNATING TABATA

T1 – Banded Tricep Pull-Down

T2 – Double DB Curl (light)

*8 Sets Each, Alternating Movements.

Friday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up)

Flow through 10 reps of each…

Air Squats

Trunk Twist

Arm Crosses

Arm Circles

Bootstrapper Squats

Then…

Barbell Warm-Up – 2 SETS…

5 Deadlifts

5 Muscle Clean → Power Clean

5 Push Press

5 Push Jerks

Workout

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes

Thursday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

3:00 Bike/Row

Into…

3 ROUNDS

5/5 KB Single Leg RDLs

5 Russian KB Swings

5/5 Single Arm KB Push Press

5 Slam Balls

5/5 Alt. Lunges

Skill

Warm-up (No Measure)

E2MOM x 12 MINUTES

MIN 1 & 2 – 3/3 Turkish Get-Up*

MIN 3 & 4 – Muscle-Up Practice/Attempts or Double Under Practice/Attempts

*Light & Controlled, Both Up and Back Down to the Ground.

**Skill is designed to focus on MU but athletes can also work on their DU in this period.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 16 MINUTES*

400m Run (or 2:00 any Mono Mov’t)

30 Air Squats

30 Sit-Ups

400m Run (or 2:00 any Mono Mov’t)

30 KB Swing (53/35)|(35/26)

30 Plate Hops

400m Run (or 2:00 any Mono Mov’t)

30 Slam Ball (20/15)|(15/10)

30 Lunges

*At a Moderate & Smooth Pace Throughout

Monday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

Row Specific Warm-up

then…

Tabata-Style Warm Up (:20 work, :10 rest) for 2 rounds of the following movements…

– Superman Rocks

– Mountain Climbers

– Banded Good Mornings

– Plate Hops

Skill

Warm-up (No Measure)

EMOM x 10 MINUTES

MIN 1 – Double Under or Triple Under Practice

MIN 2 – Row 200/150m

Workout

Metcon (Time)

FOR TIME

1000m Row

100 Double Unders

750m Row

75 Double Unders

500m Row

50 Double Unders

Sunday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

Coach B’s Junkyard Dog Warm-up!

Strength

Squat Clean (1×3)

ON A 8:00 RUNNING CLOCK…

Build to Squat Clean for the Workout

*Shorter time here is intentional…weight should be something that is “heavy” but you know you can hit for an automatic single every time.

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 MINUTES*

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Every 3:00, including at 3,2,1 go…perform 3 Squat Cleans (Athlete Choice, Heavy).
Please note load for squat clean.

Friday

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Crossfit Chowchilla – CrossFit

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Warm-up

Warm-up (No Measure)

2:00-3:00 Bike or Row increasing intensity from EZ to Moderate across the effort…

AMRAP x 5 MINUTES

5 Deadlift (light load, focus on smooth path up & down the body)

5 Push-Up to Down-Dog (open up shoulders)

5 Hollow Rocks

25’ Bear Crawl

*After the general warm-up, bring the athletes to the HSPU wall and work through some leg swings to open up the hamstrings. Then have athletes performing HSPU kick-up for 2 sets and perform 3-5 reps of HSPU or 2-3 reps of HSPU negatives.

Workout

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes