Tempo 3


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility

Banded Oly wall squat

Quad smash

Back Squat (10×2 @60% 10×0 tempo)

Metcon

Metcon (Time)

3 rounds

400m run

25 wall ball 20/14

20 toes to bar

15 hang squat snatch 95/65
Rx+ 115/75

Accessory Work

Good Mornings (1×100 banded and seated)

Keeping it Strict


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Bring Sally Up, Bring Sally Down (No Measure)

Back squats 135/95
Mobility

Tricep Smash

Lat Foam Roll

Weightlifting

Strict Press (Find 2RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min

50 double unders

15 kettle bell swings 1.5/1

8 strict pull ups

Accessory Work

Banded Face Pulls (1×100)

It sure is dirty in here….


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Clean Progression

3 Front Squat

3 Hip PC

3 Above knee PC

3 Below Knee PC

3 Floor to below knee

3 Floor to below knee pause then PC

3 PC from floor

3 PC to pause then FS

3 Cleans
Mobility prior to progression

Foam Roll Ankle

Partner Hamstring stretch

Weightlifting

Power Clean (Find heavy single)

Metcon

Metcon (AMRAP – Rounds and Reps)

12 min

200m run

10 front rack stationary lunges 135/95 (alternating)

10 sumo dead lift high pulls 135/95

Accessory Work

Sit-ups (4×25 weighted )

Hero WOD Sat


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Metcon

Arnie (Time)

For Time:
With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Tempo 2

CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility

Banded Oly wall squat

Quad smash

Back Squat (12×2 @55% 10×0 tempo)

Metcon

Metcon (AMRAP – Rounds and Reps)

10min

10 deadlifts 155/105

10 over head squat 155/105

10 burpees over the bar

10 pistols alternating
Rx+ 175/115

Accessory Work

Banded Crunches (4×25)

Hang band on pull up bar then get on knee and perform crunch while holding band behind head.

Push Up


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Shoulder Mobility

Weightlifting

Floor Press (Find a heavy triple)

Metcon

Metcon (4 Rounds for time)

50 double unders

4 Strict HSPU

3 C2B

20ft HS Walk

1 Bar muscle up
4 rounds each with 4min time cap and 2 min rest after cap

Accessory Work

Knees To Elbow (3×20)

Squats


CrossFit 787 Mayaguez, Main – CrossFit

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Warm-up

Group Warm Up (No Measure)

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Mobility

Banded super frog

Banded partner hamstring

Weightlifting

Back Squat (Find heavy single with 3 sec pause at bottom)

Metcon

Metcon (Time)

3 rounds

50 double unders

15 dead lifts 185/115

20 toes to bar

Accessory Work

Banded Reverse leg curls (3×30)