Workout Of The Day

Crash Test

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Tempo Deadlift (Build to moderately heavy 3 rep)

5 sec descent

Metcon (Time)

For Time:

1,500 / 1,200 Meter Row

45 Lateral Barbell Burpees

30 Deadlifts 185/135 (RX+245/165)

45 Lateral Barbell Burpees

1,500 / 1,200 Meter Row

Core

3 rounds :

Superman hold x 30 sec https://www.youtube.com/watch?v=V_P70KRIxow

Candle sticks x 10 total https://www.youtube.com/watch?v=q7Nc-V1Ptuc

Banded wood choppers x 10 each https://www.youtube.com/watch?v=f_mJRxLRNXo

Opening Day

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Snatch Grip Push Press (Build to a heavy set of 5)

Metcon (Time)

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

Core

Wednesday :

2 rounds :

MB deadbugs x 10 total https://www.youtube.com/watch?v=06fuv9QjFcM

Kneeling ring rollouts x 10 https://www.youtube.com/watch?v=EVk2H9G9mPc

Swimmers x 20 sec https://www.youtube.com/watch?v=fFblTK2tY8c

Tri Sprint

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Bar Muscle-ups (4×4 or use this time to work on progressions)

https://www.youtube.com/watch?v=OCg3UXgzftc <<

Metcon (4 Rounds for reps)

4 Rounds:

AMRAP 4:

30/20 Calorie Row

20/14 Calorie Bike Erg

AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

Score is how many shuttle sprints you complete each round

Accessory

Tuesday

3 rounds:

Chin ups x 6-8

KB deficit push ups x 10

Dips x 6-8

Tree Trunks

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

2 Rounds:

10/7 Cal Bike

10 Banded Side Steps

5 Kang Squats

10 PVC Pass Throughs

5 Around the Worlds

:30 Thoracic Stretch

R1) Pigeon

R2) Spider-Man Walk

Strength

Back Squat (Build to a max 5 rep)

Compare to the weight you hit when we started the squat waves.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Ab-Mat Situps

10 Overhead Squats (95/65)

10 Deadlifts (95/65)

Core

3 rounds :

Ring plank x 30 sec https://www.youtube.com/watch?v=jUKoXTO777M

Med ball russian twist x 10 each https://www.youtube.com/watch?v=qRDCtDCFfXs

Hollow hold + flutter kicks x 20-30 sec https://www.youtube.com/watch?v=DupiYBNxtCc

Absurd

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Mobility

1. Couch Stretch: 2 Minutes Each Side

2. Pigeon Pose: 2 Minutes Each Side

3. Butterfly: 90 Seconds

4. Pike: 1 Minute

5. Straddle: 1 Minute

Metcon (6 Rounds for time)

On the 3:00 x 6 Rounds:

24 AbMat Sit-ups

16/12 Calorie Bike Erg

6 Barbell Strict Presses

*Use a weight for the strict press that is challenging but you can do unbroken each time*

Accessory

3 rounds:

Dual KB swings x 10 (russian style)

Good mornings x 10

Banded hamstring curls x 15

Arrow Head

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

2 Rounds:

10/7 Cal Ski

10 Sumo Deadlifts

5 Kang Squats

10 Banded Side Steps

3 Inch Worms into Cobra

R1) Pigeon

R2) Spider-Man Walk

Strength

Back Squat Waves

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%
We will be re-testing our 5 rep back squat next week

Metcon

Metcon (AMRAP – Rounds and Reps)

4 Rounds

AMRAP 3

6 Deadlifts 155/105 (RX+185/135)

9 Push-ups

12 Sit-ups
Rest 1 min bewteen rounds

Core

3 rounds :

Ring plank x 30 sec https://www.youtube.com/watch?v=jUKoXTO777M

Med ball russian twist x 10 each https://www.youtube.com/watch?v=qRDCtDCFfXs

Hollow hold + flutter kicks x 20-30 sec https://www.youtube.com/watch?v=DupiYBNxtCc

Part Time

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Gymnastics Conditioning

Minutes 0-5:

Pull-up practice or AMRAP of gymnastic complex

1 Gymnastic Complex:

* 1 Strict Chest to Bar Pull-up

* 1 Strict Pull-up

* 1 Kipping Pull-up

* 1 Chest to Bar Pull-up

* 1 Bar Muscle-up

Minutes 5-10:

5 Strict Ring Dips

5 Pausing Ring Rows

Metcon (Time)

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Lateral Dumbbell Burpees

21/15 Calorie Bike

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches 50/35 (RX+70/50)

21/15 Calorie Bike

Accessory

Tuesday:

3 round

Banded face pull x 10

Pike push ups x 10 or strict handstand push ups x 6-8

KB skull crushers x 10