CrossFit Essentials Schedule

Row Part 1
Row part 2
Deadlift
Kip

Day 1 WOD

21,15,9 Deadlift and Push up

Press
Push Press
Pass Through

Day 2 WOD

12 min AMRAP
3 burpee
6 press
9 push press

Sumo Deadlift High Pull
Box Jump
Wall ball

Day 3 WOD

Fight Gone Bad (2 rounds)

1 minute at each of the 5 stations then one minute rest.

Wall Ball, Row, Box jump, Push Press,  Sumo Deadlift High pull, rest

Front Squat
Thruster

Day 4 WOD

4 rounds of 15
Thrusters & Pull ups

Overhead squat

Day 5 WOD

3 rounds
400 m run & 15 overhead squats

Refresh weekly barbell moves
GHD movements

Day 6 WOD

12 min AMRAP
5 GHD situp
5 GHD back extension
30 KB swings

Double under
Medicine ball clean
Ring Dips

Day 7 WOD

Tabata Air Squat & Med Ball Cleans

Today we will be watching and reviewing your barbell movements learned to date.  Brush up on Deadlift, Front Squat, Thruster, Sumo Deadlift High Pull, Press, & Push press.

Day 8 WOD

800M Run
30 reps each of
Pull up, Kettlebell Swing, wall ball, & burpee
Then run another 800M

Burgener Warm Up
Overhead Squat

Day 9 WOD

Re-Test the baseline
400m Run,, 10 burpee, 20 pull-up, 30 push-up, 40 sit-up, 50 air squats

Power Clean 
Squat Clean 1
Squat Clean 2

Day 10 WOD

30,20,10
Power Clean
Wall Ball

After your warm up practice the clean variations for 10 minutes.

Push Jerk
Split Jerk

Day 11 WOD

15 MIN AMRAP
400m run
15 jerks
15 burpee over bar

Refresher of the past two weeks barbell lifts and skill assessment.

Day 12 WOD

Cindy
20 minutes as many rounds as possible (AMRAP)
5 pull ups
10 push ups
15 air squats

Knees to Elbows & Toes to Bar

Handstand Push up

Day 13 WOD

30 reps of
pull up, box jump, burpee, kettlebell swing, GHD situp, push press, double under

Skill training and refresh

Test #1

Grace:  30 clean and jerks for time

Post WOD skill

Snatch part 1
Snatch part 2

Warm up as needed

Part 1

1 rounds x 800m run, 33 x pull up, push up, sit up, air squat  (12 min cap)

Part 2

DT
5 rounds
12 deadlift
9 hang clean
6 jerks