HERO HERO HERO!!!

Alice

4 Rounds (With a Partner) for Time:

300m Run (Together)

30 Power Cleans (65)

30 Burpees

30 Calorie Air Bike

30 Air Squats

30 Alternating Lunges

30 Calorie Air Bike

30 Deadlifts (65)

30 Ball Slams (20/14)

30 Calorie Air Bike

Buy-Out: 300 Abmat Sit-Ups

Time Cap: 50 Minutes

This tribute workout is dedicated to Alice Elderton, NHS worker, for her 30th birthday during the COVID pandemic in 2020 (she was born on December 4, 1990).

A former gymnast and sprinter, Alice, lost much of her weight and strength, and had completely stopped training – until she found CrossFit. Alice battled with anorexia from the age of 15, but found her motivation again and seeks to inspire and motivate others.

She lost her brother at 29 years old in 2016 to mental health. He took his own life after losing his eyesight the year prior.

– Round 1 is in honor of Alice and her 30th birthday
– Round 2 is in honour of her brother
– Round 3 is in honour of her strength
– Round 4 is in honor of her desire to inspire and motivate others who have been through similar life situations.

Saturday with Coach Mike!

AMRAP 40

Teams of 2

80 Ground to Overhead (45/25 plate)

60 Box Step Ups (20”)

40 Sit Ups

20 Burpees

500m Row (Split) OR 400m Run (Split)

RX + (Box Jumps + Stick Sit Ups)

Jeopardy

Affiliate Compete (RX+)

AMRAP 2:00 (8 sets Max)

15 Ring Rows (feet elevated)

10 Strict Handstand Push Ups

Max Box Jump Overs (24/20)

-no rest between sets-

-Continue pattern until 100 Box Jump Overs total are accumulated

Freedom (RX'd)
AMRAP 2:00 (8 sets Max)
15 Ring Rows (Or 15 Bent Over Dumbbell Rows (35s/25s)
10 Handstand Push Ups
Max Box Jump Overs (24/20)
-no rest between sets-
*Continue the pattern until 100 Box Jump Overs total are accumulated. There is a 16 minute time cap (8 sets of the AMRAP).

Independence
AMRAP 2:00 (8 sets Max)
12 Ring Rows (Or 10 Bent Over Dumbbell Rows (35s/25s)
8 Handstand Push Ups
Max Box Jump Overs (20/16)
-no rest between sets-
-Continue the pattern until 100 Box Jump Overs total are accumulated

Liberty
AMRAP 2:00 (8 sets Max)
10 Ring Rows (Or 10 Bent Over Dumbbell Rows (light)
10 Push Ups
Max Box Step Ups (20/16)
-no rest between sets-
-Continue the pattern until 75 Box Step Ups total are accumulated

• Target number of reps each set: 17+ Box Jump Overs

• Minimum number of reps before scaling: 12 Box Jump Overs

Shoulder Press

Establish heavy single Shoulder Press

15 minutes

Are you smarter than a 5th grader?

Affiliate Compete (RX+)

21-18-15-12-9-6

Front Rack Lunge (115/85)

Toes to Bar

Freedom (RX'd)
21-18-15-12-9-6
Front Rack Lunge (95/65)
Toes to Bar

Independence
21-18-15-12-9-6
Front Rack Lunge (75/55)
Knees to Elbows

Liberty
21-18-15-12-9-6
Single Dumbbell Front Rack Lunge (light)
Hanging Knee Raises

• Target time: 10-12 minutes

• Time cap: 14 minutes

Snatch

8 sets x 2 Squat Snatch (Singles, build-in weight)
-Complete a set every 1:30-

Family Feud

Affiliate Compete (RX+)

15:00 AMRAP

12 Left Arm Hang Dumbbell Clean and Jerks (50/35)

12 Burpee Over Dumbbell

12 Right Arm Hang Dumbbell Clean and Jerks (50/35)

100m Run

Freedom (RX'd)
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (50/35)
10 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (50/35)
100m Run

Independence
15:00 AMRAP
10 Left Arm Hang Dumbbell Clean and Jerks (35/25)
8 Burpee Over Dumbbell
10 Right Arm Hang Dumbbell Clean and Jerks (35/25)
100m Run

Liberty
15:00 AMRAP
8 Left Arm Hang Dumbbell Clean and Jerks (light)
8 Up Downs
8 Right Arm Hang Dumbbell Clean and Jerks (light)
50m Run

• Target number of Rounds: 7+ Rounds

• Minimum number of Rounds before scaling: 5 Rounds

Wheel of Fortune

Affiliate Compete (RX+)

2 Rounds

25/20 Calorie Row

25/20 Calorie Air Bike

-rest 1:1-

2 Rounds

20/16 Calorie Row

20/16 Calorie Air Bike

-rest 1:1-

2 Rounds

15/12 Calorie Row

15/12 Calorie Air Bike

Freedom (RX'd)
2 Rounds
20/16 Calorie Row
20/16 Calorie Air Bike
-rest 1:1-
2 Rounds
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds
10/8 Calorie Row
10/8 Calorie Air Bike

Independence
2 Rounds
18/14 Calorie Row
18/14 Calorie Air Bike
-rest 1:1-
2 Rounds
12/10 Calorie Row
12/10 Calorie Air Bike
-rest 1:1-
2 Rounds
8/7 Calorie Row
8/7 Calorie Air Bike

Liberty
2 Rounds
15/12 Calorie Row
15/12 Calorie Air Bike
-rest 1:1-
2 Rounds
12/10 Calorie Row
12/10 Calorie Air Bike
-rest 1:1-
2 Rounds
10/8 Calorie Row
10/8 Calorie Air Bike

• Target time and time caps for each set:
  Set 1: Sub 4 minute target, 6 minute cap
  Set 2: Sub 3 minute target, 5 minute cap
  Set 3: Sub 2 minute target, 4 minute cap
  Overall time cap: 30 minutes

Strict Handstand Push Ups: Week 5

10 minute EMOM

Odd Minute:
Freedom: 30 seconds of Deficit Strict HSPU [45/25 plates]
Independence: 30 seconds of Deficit Strict Box HSPU [45/25 plates]
Liberty: 30 seconds of Pike HSPU or Push Ups

Even Minute:
Freedom: 30 seconds of Handstand Hold [freestanding or belly to wall]
Independence: 30 seconds of Handstand Hold [back to wall]
Liberty: 30 seconds of Box Handstand Hold or High Plank Hold

Videos:
Deficit Strict Handstand Push Up
Box Deficit Strict Handstand Push Up
Push Up
Pike Push Up
Freestanding Handstand Hold
Belly to Wall Handstand Hold
Back to Wall Handstand Hold
Box Handstand Hold
High Plank Hold

Front Squat

Establish heavy single Front Squat

15 minutes

The Price is Right

Affiliate Compete (RX+)

6 Rounds

18 Wall Balls (30/20)(10/9ft)

9 Strict Pull Ups

4 Wall Walks

-Rest As Needed Between Rounds

Freedom (RX'd)
6 Rounds
15 Wall Balls (20/14)
9 Pull Ups
3 Wall Walks

-Rest 1:00 Between Rounds

Independence
6 Rounds
12 Wall Balls (14/10)
8 Pull Ups
2 Wall Walks

-Rest 1:00 Between Rounds

Liberty
6 Rounds
10 Wall Ball Thrusters (10/8)
8 Ring Rows
3 Inch Worms
-Rest 1:00 Between Rounds

• Time Cap: 18 minutes

Open Gym

8-10am with Coach Matt!

“The Mike D Mile”

For Time (With a Partner)

400m Run - Together

50 Back Squats - Empty Bar

50 Front Squats

50 Overhead Squats

400m Row - Damper on 10!

50 Strict Press

50 Push Press

50 Push Jerks

400m Ski - Damper on 10!

100 Hang Squat Cleans

400m Run - Together

100 Hang Power Snatch

1 Mile Bike - Together - As Fast As Possible

Time Cap: 50 Minutes

Split reps as desired - One barbell per team

Run - Together

Row and Ski - Split Between Partners

Bike - Both Partner at the same time - As Fast As Possible

Karen

Freedom (RX)

For Time:

150 Wall Balls (20/14)(10'9')

Independence

For Time:

150 Wall Balls (14/10)(10'9')

Liberty

For Time:

100 Wall Ball Thrusters (Light)

• Target Time: 8-11 Minutes

• Time Cap: 15 Minutes

Mayhem Mini-Pump: Glutes and Core

3 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight RPE 7
10 Kneeling Banded Hip Extension @ moderate weight RPE 7

*Rest 2 minutes b/t rounds

Weighted Hip Thrusts
Alternating Double DB Step Back Lunges Front Rack
Kneeling Banded Hip Extension

Push Pull 2.0

Affiliate Compete (RX+)

For Time:

45 Handstand Push Ups

80ft sled pull from standing (180/110)(Or 30/24 Calorie Row)

30 Handstand Push Ups

80ft sled pull seated from the platform (180/110)(Or 30/24 Calorie Row)

15 Strict Handstand Push Ups

Freedom (RX'd)
45 Push-Ups
30/24 Calorie Row (Or 80-foot sled pull from standing (135/90 lb))
30 Handstand Push Ups
30/24 Calorie Row ( Or 80-foot sled pull seated from the platform (135/90 lb))
15 Strict Handstand Push Ups

Independence
For time:
30 Push-Ups
25/20 Calorie Row
20 Pike Push Ups
25/20 Calorie Row
10 Handstand Push Ups off a Box

Liberty
For time:
20 Bar Push-Ups
20/16 Calorie Row
20 Bar Push Ups
20/16 Calorie Row
20 Bar Push Ups

• Target time: 10-12 minutes

• Time cap: 15 minutes

Mayhem Mini-Pump: Back and Biceps

3 Rounds

10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Straight Bar Row @ moderate weight – maintain quality RPE 7
10 DB Spider Curls @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Strict Pull Up
Seated Straight Bar Row
DB Spider Curls

Dickies Triplet

Affiliate Compete (RX+)

5 Rounds

200m Run

12 Toes to Bar

8 Alternating Dumbbell Snatch (70/50)

Freedom (RX'd)
5 Rounds
200m Run
12 Toes to Bar
6 Alternating Dumbbell Snatch (70/50)

Independence
5 Rounds
200m Run
10 Toes to Bar
8 Alternating Dumbbell Snatch (50/35)

Liberty
5 Rounds
150m Run
12 Hanging Knee Raises
8 Alternating Dumbbell Snatch (light)

• Target time: 8-10 minutes

• Time cap: 12 minutes

Mayhem Mini-Pump: Leg Day

3 Rounds

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 2 min b/t rounds-

Elevated Toe Double DB Romanian Deadlift
Lying DB Hamstring Curl
Single Leg Calf Raise

Firestorm

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
3 Rounds
15/11 Calorie Air Bike
11 Burpees over 12" block (or makeshift 12” structure)

Independence
3 rounds
12/10 Calorie Air Bike
11 Bar Facing Burpees

Liberty
3 rounds
10/8 Calorie Air Bike
8 Up Downs

• Target time: Sub 7 minutes

• Time cap: 10 minutes

Strict Handstand Push-ups: Week 4

Every 2 minutes for 10 minutes complete:
[should have at least 45 seconds rest]

Freedom: 5-7 sets of Tempo HSPU - 3 seconds down + 3 seconds up
Independence: 5-7 sets of Tempo Box HSPU: 3 seconds down + 3 seconds up
Liberty: 5-7 sets of Tempo Push Ups (or Elevated Push Ups): 3 seconds down + 3 seconds up

From the 10-12 minute mark:
Max effort Wall Walks [to your comfort level of inversion].
Score is reps of the wall walks.

Videos:
Strict Handstand Push Up
Strict Box Handstand Push Up
Push Up
Elevated Push Up
Wall Walks Cues & Scaling

Midline Climb

Affiliate Compete (RX+)

30 Deadlifts (225/155)

2 Rope Climbs (Or 6 Strict Pull Ups)

30/24 Calorie Ski Erg (Or Row)

2 Rope Climbs (Or 6 Strict Pull Ups)

30 GHD Sit-ups (Or V-Ups)

2 Rope Climbs

30 GHD Sit-ups (Or V-Ups)

2 Rope Climbs (Or 6 Strict Pull Ups)

30/24 Calorie Ski Erg (Or Row)

2 Rope Climbs (Or 6 Strict Pull Ups)

30 Deadlifts (225/155)

Freedom (RX'd)
30 Deadlifts (185/125)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 GHD Sit-ups (Or V-Ups)
2 Rope Climbs (Or 6 Strict Pull Ups)
30/24 Calorie Ski Erg (Or Row)
2 Rope Climbs (Or 6 Strict Pull Ups)
30 Deadlifts (185/125)

Independence
30 Deadlifts (155/105)
3 Strict Pull Ups
25/20 Calorie Ski Erg (Or Row)
3 Strict Pull Ups
20 V-Ups
3 Strict Pull Ups
20 V-Ups
3 Strict Pull Ups
25/20 Calorie Ski Erg (Or Row)
3 Strict Pull Ups
30 Deadlifts (155/105)

Liberty
30 Dumbbell Deadlifts (light)
10 Ring Rows
20/16 Calorie Row
10 Ring Rows
30 Sit Ups
10 Ring Rows
30 Sit Ups
10 Ring Rows
20/16 Calorie Row
10 Ring Rows
30 Dumbbell Deadlifts (light)

• Target time: Sub 20 minutes

• Time cap: 30 minutes

Strict Handstand Push-ups: Week 3

10 minute EMOM

Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] - belly to wall
Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]

Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]

Videos:
Handstand Shoulder Taps
Box Handstand Shoulder Taps
Plank Shoulder Taps
Ring Push Up
Push Up
Elevated Push Up

Enchilada

Affiliate Compete (RX+)

3 Rounds

120 Double Unders

30 GHD's

6 Wall Walks

Freedom (RX'd)
3 Rounds
100 Double Unders
30 V-Ups
5 Wall Walks

Independence
3 Rounds
75 Double Unders
25 V-Ups
4 Wall Walks

Liberty
3 Rounds
100 Single Unders
25 Sit Ups
5 Inch Worms

• Target time: 11-13 minutes

• Time cap: 16 minutes

Nachos

Affiliate Compete (RX+)

18/14 Calorie Air Bike

15 Box Jump Overs (24/20)

12 Burpee to Bar

Freedom (RX'd)
6 Rounds
15/12 Calorie Air Bike
12 Box Jump Overs (24/20)
9 Burpee to Bar

Independence
6 Rounds
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
8 Burpee to Bar

Liberty
6 Rounds
10/8 Calorie Air Bike
10 Box Step Ups (20)
8 Up Downs

• Target time: 21-23 minutes

• Time cap: 24 minutes

Back Squat

Build up to a Heavy Back Squat
10-12 minutes

Quesadilla

Freedom (RX'd)
AMRAP 12:00

Teams of 3

Max Sled Push (90/45)

100ft Sandbag Carry (150/100)

10 Push Ups

*50ft = 1 rep for sled push

Independence
AMRAP 12:00
Teams of 3

Max Sled Push (90/45)

100ft Sandbag Carry (100/75)

8 Push Ups

Liberty
AMRAP 12:00
Teams of 3

Max Sled Push (Empty Sled)

Slam Ball (OR Wall Ball) Carry (Light)

6 Bar Push Ups

• No Target, just have fun!

Taco

Affiliate Compete (RX+)

60/48 Calorie Ski (OR Row)

40 Alternating Hang Dumbbell Snatch (50/35)

20 Ring Muscle Ups

40 Alternating Hang Dumbbell Snatch (50/35)

60/48 Calorie Ski (OR Row)

Freedom (RX'd)
50/40 Calorie Row
40 Alternating Hang Dumbbell Snatch (50/35)
40 Toes to Bar
40 Alternating Hang Dumbbell Snatch (50/35)
50/40 Calorie Row

Independence
40/32 Calorie Row
40 Alternating Hang Dumbbell Snatch (35/25)
30 Toes to Bar
40 Alternating Hang Dumbbell Snatch (35/25)
40/32 Calorie Row

Liberty
30/24 Calorie Row
30 Hang Dumbbell Snatch (light)
20 Hanging Knee Raises
30 Hang Dumbbell Snatch (light)
30/24 Calorie Row

• Target time: 12-14 minutes

• Time cap: 18 minutes

Mayhem Mini-Pump: Arms and Shoulders

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7

-Rest 1 min between rounds-

Strict Press
Plate Front Raise
Barbell Drag Curls

Deadlift

Build up to a Heavy Deadlift
10-12 minutes

Burrito

Affiliate Compete (RX+)

15 Power Cleans (135/95)

200m Run

12 Power Cleans (155/105)

200m Run

9 Power Cleans (185/125)

200m Run

6 Power Cleans (205/135)

200m Run

3 Power Cleans (225/155)

200m Run

Freedom (RX'd)
10 Power Cleans (115/95)
200m Run
8 Power Cleans (135/105)
200m Run
6 Power Cleans (155/115)
200m Run
4 Power Cleans (185/125)
200m Run
2 Power Cleans (205/145)
200m Run

Independence
10 Power Cleans (95/65)
200m Run
8 Power Cleans (105/75)
200m Run
6 Power Cleans (115/85)
200m Run
4 Power Cleans (135/95)
200m Run
2 Power Cleans (155/105)
200m Run

Liberty
15 Dumbbell Power Cleans (light)
200m Run
12 Dumbbell Power Cleans (light)
200m Run
9 Dumbbell Power Cleans (light)
200m Run
6 Dumbbell Power Cleans (light)
200m Run
3 Dumbbell Power Cleans (light)
200m Run

• Target time: 9-11 minutes

• Time cap: 14 minutes

Power Clean + Push Jerk

10 sets of 3 Power Clean and Jerks (1 set every 1:15)
* Weight should be 50% of 1RM + 5-10lbs from previous week
* All reps should be completed as singles. Aim to complete 1 rep every 5-8 seconds.

“Have Mercy!”

Affiliate Compete (RX+)

No Change to Workout

Freedom (RX'd)
10:00 AMRAP
12 Dumbbell Deadlifts (50s/35s)
8 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Push Ups (50s/35s)

Independence
10:00 AMRAP
12 Dumbbell Deadlifts (35s/25s)
8 Dumbbell Hang Power Cleans (35s/25s)
6 Dumbbell Push Ups (35s/25s)

Liberty
10:00 AMRAP
10 Dumbbell Deadlifts (light)
8 Dumbbell Hang Power Cleans (light)
6 Bar Push Ups

• Target number of Rounds: 7+ Rounds

• Minimum number of Rounds before scaling: 5 Rounds