CrossFit Mainstreet

10580 Main Street

Fairfax, VA 22030

(571) 337-6274

info@crossfitmainstreet.com

FIGHT GONE BAD

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball 20/14

Sumo Deadlift High Pull 75/55

Box Jump 20 inch box

Push Press 75/55

Row for calories

Rest 1 min

post total reps as score

POWER SNATCHES, THRUSTERS AND BOX JUMPS

Power Snatch 1 rep max

then…

5 rounds for time of:

12 Thrusters, 75/55 pounds

12 Box Jumps, 24/20

post time completed

Finisher 30 Pistols for time

 

PUSH PRESSES. KNEES TO ELBOWS, AIR SQUATS AND DOUBLE UNDERS

JER

Push Press 5 reps @ 65% of your 1 rep max

Push Press 5 reps @ 70% of your 1 rep max

Push Press 7+ reps @ 75% of your 1 rep max

then...

Complete as many rounds as possible in 10 mins of:

5 Knees To Elbows

10 Air Squats

15 Double Unders

post rounds completed

Finisher 20 Handstand Push-ups for time

 

BARBELL COMPLEX

BARBELL

Complete as many rounds as possible in 20 minutes of:

1 Deadlift 135/95 pounds

2 Hang Power Cleans

3 Front Squats

4 Shoulder-to-Overhead

Run 200 meters

post rounds completed

Rx 135/95

Level 2 115/80

Level 1 95/65

Puppies 45/33/pvc/12 minute amrap

OPEN GYM

Come in today and make up a workout that you missed this week or work on your weaknesses.

CHIPPER WOD

Handstand Progressions

then...

For time:

30 Handstand Push Ups

40 Pull-ups

50 Kettlebell Swings 53/35

60 Sit-up

70 Burpees

post time completed

 

CURTIS P, BURPEES, PUSH UPS AND AIR SQUATS

Curtis P Mechanics

then...

As many rounds as possible in 15 mins of:

1 Curtis P 115/80

2 Burpees

3 Hand release Push ups

4 Air Squats

Post rounds completed

Finisher Run 800 meters 75 Sit ups

OVERHEAD SQUATS, ISABEL AND PULL UPS WORK

Establish a new Overhead Squat 1 rep max

then…

“Isabel” (Power or Squat)

30 Snatches for time 135/95

Finisher Pull Up mechanics or strength work

 

SUMO DEADLIFTS, POWER CLEANS AND WALL BALLS

DEADLIFTS

Sumo Deadlift

3 sets of 10 reps

then…

5 rounds for time of:

10 Power Cleans 135/95

15 Wall Balls 20/14

Post time completed

 

SHOULDER PRESSES AND "HELEN"

Shoulder Press 5 reps @ 65 % of 1 rep max

Shoulder Press 5 reps @  70% of 1 rep max

Shoulder Press 10+ reps @ 75 % of 1 rep max

then...

“Helen”

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

post time completed

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