Elemental CrossFit – CrossFit

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Warm-up (No Measure)

3 min bike or ski

Stations 50 sec each

Squat

Push-up

Handstand hold

Sit-up

Good mornings

Kip swing

Rx: Metcon (Time)

200m Run

50 Box over burpees 24/20

200m Run

50 Deadlift 135/95

200m Run

50 Front Squat 135/95

200m Run
25 min cap

Add 1 second to score for every rep not completed. 166 Reps total.

SCL: Metcon (Time)

200m Run

50 Step Ups 24/20

200m Run

50 Deadlift 95/65

200m Run

50 Front Squat 95/65

200m Run
Add 1 second to score for every rep not completed. 166 Reps total.

Elemental CrossFit – CrossFit

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Warm-up (No Measure)

3:00 min bike/ski/row

Quad Stretch

Knee to Chest

Soldier Kicks

Figure 4

Side Lunge

Active Samson

Active Spidermans

Air Squats

Side Shuffle

Bear Crawl

Side Shuffle

1:00 box shoulder stretch

1:00 calf stretch

Review movements and standards

A: Metcon (AMRAP – Reps)

5 min AMRAP

21 Wall Balls (20/14)

18 Pull-ups (Rx), C2B (Rx+)

15 Cal Row
Rest 3 minutes

B: Metcon (AMRAP – Reps)

5 Min AMRAP

10 DU, 1 Bar MU

20 DU, 2 Bar MU

30 DU, 3 Bar MU

Etc.
Go up by 10 and 1 each round

Scaling

DU

– Singles – 1:1

Bar MU

– Banded MU

– Training Bar MU

C: Metcon (No Measure)

Conditioning

8-6-4-2

Strongman bag/sandbag/slam ball over shoulder (AHAP)

:30 plank hold between rounds

Elemental CrossFit – CrossFit

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Warm-up (No Measure)

2:00 min bike/ski/row

On the Turf

Quad Stretch

Knee to Chest

Soldier Kicks

Lunge + worlds greatest

Side Lunge

Figure 4

Walking Samson

Walking Spidermans

Butt kickers

High knees

Barbell Warm-up:

10 elbow rotations

3 shrug

3 shrug + high pull

3 muscle clean

3 strict press

3 high hang cleans

3 push press

3 power cleans

3 push jerks

Review jerk variations and movement standards

A: Metcon (AMRAP – Reps)

6 min AMRAP

Clean & Jerk (135/95)

Weighted Lunges (front rack)

1 c&j /2 lunges, 3 c&j/4 lunges, 5 c&j/6 lunges, 7 c&j/8 lunges etc…..
Intermediate –

Clean & Jerk (115/75)

Weighted Lunges

Beginner –

Clean & Jerk (65/45)

KB Weighted Lunges (26/16)

B: Metcon (No Measure)

Midline:

100 Weighted AbMat Sit-Ups

Reps 1-25: Heaviest Load

Reps 26-50: Slightly Lighter

Reps 51-75: Slightly Lighter

Reps 76-100: No Load

Elemental CrossFit – CrossFit

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A: Metcon (Time)

For time:

5 x 500m row

Rest 1 min between efforts
If unable to row:

5 x 50 Cal Assualt Bike

Rest 1 minute between efforts

B: Metcon (Time)

For time:

10-1 Bench Press

1-10 Strongman bag over shoulder

then

50 floor wipers (95/65)
Both AHAP

Elemental CrossFit – CrossFit

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Metcon (Time)

2 man teams

3 rds

20 HSPU

40 Deadlifts 185/135

1 min of L Sits off Parallettes

60 Grass Hoppers

80 Hand Release Push Ups

1 min L Hang

100 Air Squats

120/90 cal Ski Erg

Partners split the L Hang/L Sit time as needed. Both partners must accumulate 1 min before moving to the next movement!