5994 Judd Road Oriskany, NY 13424 P: (901) 826-5613

CrossFit Exagora – CrossFit

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Warm-up (No Measure)

:30 Seconds

Easy Bike or Row

Push-up to Down Dog

Medium Bike or Row

Air Squats

Fast Bike or Row

Active Spidermans

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Gymnastics Warmup

:15 Second Hollow Hold

:15 Second Arch Hold

10 Scap Pull-ups

5 Kip Swing

1-3 Strict Pull-ups

5 Push-ups

3 Pike Push-ups

1 Strict Handstand Push-up or 3 Higher Pike Push-ups

couch stretch

Chest stretch

squat hold

Metcon (No Measure)

“Onesies”

Athletes Choose 1 From Each Section:

Weightlifting

1RM Deadlift

1RM Bench Press

1RM Back Squat

Gymnastics

Max Strict Pull-ups

Max Weighted Pull-ups

Max Muscle-ups

Max Strict Handstand Push-ups

Conditioning

1 Minute Bike Calories

1 Minute Row Calories
leave 20 min for the Weightlifting

Gymnastics 10 min

Conditioning varies based on how many in the class

WEightlifting

Weightlifting

1RM Deadlift

1RM Bench Press

1RM Back Squat

gymnastics

Gymnastics

Max Strict Pull-ups

Max Weighted Pull-ups

Max Muscle-ups

Max Strict Handstand Push-ups

gymnastics

Gymnastics

Max Strict Pull-ups

Max Weighted Pull-ups

Max Muscle-ups

Max Strict Handstand Push-ups

Metcon (Calories)

1 Minute Bike Calories

1 Minute Row Calories

CrossFit Exagora – CrossFit

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Warm-up (No Measure)

:20 Seconds

Jumping Jacks

Active Samson

Air Squats

Medicine Ball Foot Taps

Active Spidermans

Medicine Ball Front Squats

Push-up to Down Dog

Knuckle Drags

Medicine Ball Push Press

Musical Wallballs

Every athletes will grab a medicine ball and place it in a straight line in the center of the room. To begin the game, take a ball away. Athletes will jog around the circle to the sound of the music. When you turn off the music, they will try to find a ball to sit on. Athletes that get out will complete a penalty. You will continue to take a ball away per round until just one remains and a winner is decided. You can alternate between jogging, shuffling, skipping, bear crawling, etc. to keep it fun and get more warmed up.

Movement Prep

5 Kettlebell Deadlifts

5 Russian Swings

5 Full Swings

One set with light kettlebell, one set with workout weight.

10 Seconds Small Hops

10 Seconds Tall Hops

3 Step-ups (each leg)

3 Box Jumps

3 Box Jump Overs

5 Front Squats

5 Push Press

5 Wall Balls (2 Second Controlled Down)

Metcon (AMRAP – Reps)

Teams of 2:

AMRAP 20:

3 Kettlebell Swings, 3 Box Jump Overs, 3 Wallballs

6 Kettlebell Swings, 6 Box Jump Overs, 6 Wallballs

9 Kettlebell Swings, 9 Box Jump Overs, 9 Wallballs

…..

Kettlebell: (53/35)

Box Jump Overs (24/20)

Wallballs (20/14)

In this partner workout, teammates will alternate full rounds. Partner 1 will complete 3-3-3, then Partner 2 will complete 3-3-3. Partner 1 will then complete 6-6-6 and so on. The rep scheme will go up by 3’s until the 20 minutes run out. The weights on both the Kettlebell Swings and Wallballs should be something that athletes could complete the round of 24’s unbroken when fresh. Score today is total reps. Scoring key below:

Both Finish 3’s – 18

Both Finish 6’s – 54

Both Finish 9’s – 108

Both Finish 12’s – 180

Both Finish 15’s – 270

Both Finish 18’s – 378

Both Finish 21’s – 504

Both Finish 24’s – 648

Both Finish 27’s – 810

Both Finish 30’s – 990

CrossFit Exagora – CrossFit

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Warm-up (No Measure)

Bike for 3 minutes

Crossovers

10 Pass Through

standard Barbell Warm up

spiderman

samson lunge

walk outs

air squats

Push up to downward dog

15 med ball thrusters

10 Pike HSPU

Bergner Barbell Warm up for cleans

Couch

Wall Stretch

Weightlifting

Working on Cleans

Work up in weight to a heavy set of 2-3 rep clean (any variation)

Work up with about 7-10 sets of 3

CrossFit Games Open 15.4 Masters 55+ (AMRAP – Reps)

8 minutes of:

3 push presses

3 cleans

6 push presses

3 cleans

9 push presses

3 cleans

12 push presses

6 cleans

15 push presses

6 cleans

18 push presses

6 cleans

21 push presses

9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

CrossFit Games Open 15.4 (AMRAP – Reps)

8-Minute ARMAP of:

3 Handstand Push-ups

3 Cleans, 185#/125#

6 Handstand Push-ups

3 Cleans, 185#/125#

9 Handstand Push-ups

3 Cleans, 185#/125#

12 Handstand Push-ups

6 Cleans, 185#/125#

15 Handstand Push-ups

6 Cleans, 185#/125#

18 Handstand Push-ups

6 Cleans, 185#/125#

21 Handstand Push-ups

9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

CrossFit Exagora – CrossFit

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Warm-up

Line Drills

500 Meter Row

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

10 Air Squats + 5 Broad Jumps

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility stretch

Couch

Piegeon

Wrist

Ankle

Gymnastics

Spend 120 min working on HSPU work

HSPU

Wall Walks

HS holds

Box HSPU

Bent over HSPU

Negetives

Metcon (Time)

“Carried Away”

5 Rounds:

20 Abmat Sit-Ups

20 Jumping Lunges

100 ft. Kettlebell/DB Farmers Carry (70/53)

CrossFit Exagora – CrossFit

Two part work out here first is a 9 minute AMRAP the 2nd 15.1 A is a 6 min time cap to establish max clean and jerk.

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CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

Warm-up (No Measure)

Crossover cables ( work up in band weight)

Toe Walks

Heel Walks

Spider man

Samson lunge

x 3

5 Sit ups

5 KB deadlift

5 KB Ground to over head

3 K2C

3 Barbell Deadlift

3 Ground to overhead barbell

x 2

5 of the following on coaches call

Clean shrug

Clean Pull

Power Clean

Strict press

Push Press

Push Jerk

Split jerk

Then work up to working weights and movements

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Extra

10 GHD Sit ups

10 Cal Bike

X 3

CrossFit Exagora – CrossFit

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Warm-up (No Measure)

Row 400 meter

Barbell Warm up

Good morning

Back Squat

Elbow rotations

front squat

strict press

Stiff Leg Dead lift

1 min Pride squat

Couch Stretch

Shoulder wall stretch

10 Air Squats

10 Dead lift with Barbell

10 Strict Press with Barbeell

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
You will have 40 min to complete these 1 rm lifts

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

21 Wall Ball Thruster

15 Sit ups

9 Push ups

CrossFit Exagora – CrossFit

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CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Games Open 16.1 Masters 55+ (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Bar Facing Burpees

25 Ft. Overhead Walking Lunge, 65# / 45#

8 Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

CrossFit Exagora – CrossFit

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Metcon

Team of 3: 2 RFT

_______________

6x200m (Relay Style)

100 DB Snatches (50/30)

6x200m (Relay Style)

100 Wallballs (20/14)

CrossFit Exagora – CrossFit

Bench Press (10 , 8 , 6, 4, 2 , 1 )

Warm-up (No Measure)

Row run bike 4 min

Crossover cables

:30 Seconds

Bodyweight Good Mornings

Active Spidermans

Walkouts

Active Samson

Push-up to Down Dog

Air Squats

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Single leg RDL with KB

Peck Rolls

5 Step ups

5 small hops

5 tall hops

Empty Barbell work

5 Strict Press

5 Push Press

5 Push Jerk

5 clean and Jerk

Rehearsal

3 Shoulder 2 overhead

5 Deadlift

8 Box Jumsp

75% of max effort

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Masters and scaled weights are the same as female weights

CrossFit Exagora – CrossFit

Warm-up (No Measure)

:30 Seconds

Jumping Jacks

Active Spiderman

Quick Single Unders

Air Squats

Higher Single Unders

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

Movement Prep

3 Frog Hops

3 Burpees

3 Step-ups Each Leg

3 Box Jump Overs

3 Burpee Box Jump Overs

:15 Seconds Double Taps

:15 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

200 Single Unders

1:30 Double Under Practice

Front squat

:15 Seconds Double Taps

:15 Seconds Double Under Practice

Movement Substitutions

Reduce Reps

200 Single Unders

1:30 Double Under Practice

Movement prep and coaching

1 Round

15 Double Unders

5 Front Squats (Opening Weight)

3 Burpee Box Jump Overs

Metcon (AMRAP – Rounds and Reps)

“Slap Happy”

AMRAP 5:

Buy In: 100 Double Unders

12 Front Squats (95/65)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

8 Front Squats (115/80)

4 Burpee Box Jump Overs (24/20)

rest 5 Minutes

AMRAP 5:

Buy In: 100 Double Unders

4 Front Squats (135/95)

4 Burpee Box Jump Overs (24/20)

Working 5 minute intervals today that all begin with a 100 Double Under Buy In. The Buy In only happens once, and in the remaining time athletes will complete as many rounds and reps as possible of front squats and burpee box jump overs. The front squat weights should be something that athletes can clean from the ground and perform unbroken every time they pick up the barbell. With a short window, using a lighter weight if on the fence will get athletes a better workout as they get more work done. All sections will be scored as a total rounds and reps . Stagger athletes on opposite intervals if short on equipment/space