Warm up: 2 Rounds
5 Band face pulls
5 / side Band straight arm pull down
5 Scapular wall slides
Row 250 m
5 Presses (PVC or empty bar)
5 Front squats
5 Thrusters
Strength: Warm up to Thruster weight
WOD: For time, 45 min cap
1K Row
10 Thrusters (135/95)
10 Bar MU
2K Row
20 Thrusters (95/65)
20 C2B Pull ups
3K Row
30 Thrusters (45/35)
30 Pull ups
Accessory:
False grip chest to ring hold – Rx – 6 ME sets unsupported, scaled 6 x
10 sec with as little assistance as possible.
Warm up:
6 Inch worms + 2 sec downward dog can stretch / side
Jog to end of fence and back
12 Hollow rocks
Jog to end of fence and back
18 Lateral lunges (9/side)
Jog to end of fence and back
Strength: None
WOD: Every 10 min for 4 Rounds
A) 800 m run for time – slowest round counts
B) 10 – 25 GHD or weighted sit ups
C) 50 ft ea side HEAVY suitcase carry
D) Optional skill work – see coach
* final min of ea round should be complete rest
Accessory: 3 Rounds
Side lying hip abduction – 15-30 reps per side
2-position ankle dorsiflexion
Warm up: 10 min row
1 min moderate
1 min hard
Strength: 20 min EOMOM
1 Clean and Jerk
*warm to 80% then choose starting weight. Final score is AVERAGE weight
WOD: “Elizabeth”, 10 min cap
21, 15, 9
Squat Clean (135/95)
Ring Dip
Accessory: 3 Sets ea, NFT
A1) 12 Front foot elevated split squats (per side, add weight if able)
A2) Reverse ring fly (scale = DB reverse fly)
B) Couch stretch
Warm up: 3 Rounds
60 sec bike or row
10 sec hollow body active hang on rings
5 Ring rows
Strength: Ring pull ups
3 sets ME, rest at least 3 min between sets
*score by longest UB set, scale to 12-15 total eccentric ring pull ups across 3-5 sets
WOD: 3-5 Rounds, NFT
A) Rope sled pull
B) 60 sec ME bike (calories)
C) 30 sec L-sit hang
D) 50 ft ea direction banded lateral walk
Accessory: 3 Rounds
Band external rotations x 12
Shoulder mobility reach 30 sec / side
Warm up: 3 Rounds
15 sec hollow body hold
12 calorie bike / row
9 KB DL
6 Russian Swings
3 x 3-way lunge matrix
Strength: Sumo DL
5, 4, 4 x 3
WOD: 12 min for max reps
Buy in: 20 Burpees
4 Rounds (1 Round = 40 reps
10 KB Cleans (53/35) – Right
50 ft single KB front rack lunge – Right (5 ft = 1 Rep)
10 KB Cleans (53/35) – Left
50 ft single KB front rack lunge – Left
If you finish 4 rounds, continue with cal bike for remaining time
Accessory: 3 x 30 sec ea
Quadruped adductor stretch
Couch stretch
Warm up: 3 Rounds
5 HR push ups
10 sec active hang
15 DU’s
30 sec bike or row
* if unable to perform DU’s perform big singles round 1, fast singles round 2, penguin claps round 3
Strength: 20 min EOMOM
0) Jerk Balance x 3 with empty bar
2) JB x 3 @ 30%
4) JB x 3 40 %
6) JB x 3 @ 50%
8) Split Jerk x 3 @ 65%
10) SJ x 3 @ 75%
12) SJ x 3 @ 80-85%
14) SJ x 3 maintain or increase by feel
16) SJ x 3 maintain or increase by feel
18) SJ x 3 maintain or increase by feel
WOD: 6 Min AMRAP
5 HPC (75/55)
5 Push Press (75/55)
35 DU’s
*bar dropped from overhead = no rep for entire round.
Accessory: 3 Rounds
DB pec fly x 3
Pec stretch x 30 sec
Calf stretch (straight knee) 30 sec
Warm up: 2 Rounds
Row 250 m
5 good mornings (Empty bar or PVC)
5 back squats
5 scapular pull ups (drop down from bar between movements)
5 beat swings
Strength:
Continue warming up to WOD weight
WOD: For Time, 32 min cap
30 Back Squats @ BW/0.7BW
Row 1K
30 C2B pull ups
Row 1K
30 DL BW/0.7BW
Row 1K
30 pull ups
Row 1 K
Accessory: 3 Rounds
3 position ring row hold
Scaled 5-9 sec, Rx 10-14 sec with feet elevated, Rx+ 15 sec with feet elevated
Lizard pose 30 sec hold / side
Warm up: 3 Rounds1 shoulder CAR / side 3 Downward Dog calf stretches / sideJog to end of fence and back5 incline dumbbell bench presses (start light, increase ea round)5 scapular ring rows
Strength: Continue warm up as needed to reach starting WOD weight
WOD: Every 5 minutes for 5 RoundsA) Run 400m – score is slowest roundB) 5 Slight incline DB bench press – score is average weight C) 10 band pull aparts*rest remaining time
Accessory: 3-position dip holdScaled 4 Rounds, 5 sec per; Rx 3 Rounds, 10 sec per, Rx+ 3 Rounds, 15 sec per
Warm up: 10 minute row30 sec easy30 sec hard
Strength: 20 min EOMOM1 inch clean + hang clean2 sec pause in each position
WOD: 3 Rounds NFT12-20 GHD hip ext (add 2 reps or weight to last week’s number if possible)12 Lateral lunges (6 per side, aim for same weight as last week)
Accessory:Pistol skill practice (30 PERFECT reps or 5-10 min of practice or related mobility)Hamstring stretch 3 x 30 sec
Warm up: 3 rounds
10 lunges with OH reach (5 per side)
5 Prying Goblet squats (light KB)
10 lateral lunges (5 per side)
Jog to end of fence and back
Strength: Sumo Squats
5 x 5 AHAP
WOD: 10 min ladder
10, 20, 30, 40, 50…
Lunges, Sit ups
Accessory:
Accumulate 2 min L-sit
Perform stretch of choice for 30 sec every time you break from the L-sit
Monday - Thursday:
5. 6, 7, 8 and 9am
4, 5, 6 and 7pm
Friday: 6, 7 and 8am
9am - Open Gym
5 to 7pm - Open Gym
Sat: 9am - Olympic WeightLifting &
9am - Beginner Intro Class
10:15am - Bootcamp
Sunday: Closed
CrossFit Thoroughbreds
11495 S. Cleveland Ave.
Fort Myers, FL 33907
Phone: (239) 851-3940
Email: cfthoroughbreds@gmail.com
