Warmup:

Burgener Warmup

WOD:

A.  Snatch complex

5 Rounds

3x power snatch, 3x behind neck push press, 3x overhead squat

B. Max effort L-sit hold. 1 attempt on rings

C. 20 minute AMRAP
400m run-
After each run complete 15 reps of the following, in order
1. Burpees
2. Wall Ball
3. Sit ups
At round 4 you go back to burpees, etc

Warmup:

Burgener Warmup

WOD:

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Warmup:

3 Rounds
15 x Wallball shots
15 x Medball Cleans

WOD:

You must complete all reps from one before moving on to the next!

Level 1 – Level 2
For time:
20 Pull-ups or 25 Beginner or Assisted Pull ups
20 Push-ups or 30 Box Push ups or 35 Wall Push ups
20 Sit ups (do not do crunches)
20-50 Squats (depending on ability)

Level 3:
50-75 Pull ups
50-75 Push ups
50-75 Sit ups
50-75 Squats
Sit ups should either be Ab Mat or full range anchored sit ups

Afterparty:

3 Rounds

30 x double unders
7 x burpees
7 x toes to bar

Mobility:

• lunging hip & groin
• theraband shoulder
• external hip rotators catching the edge

Here are some basic precautions that need to be followed for safety:
Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max.

1) Don’t be stupid.
Don’t total if you’re injured to the extent that a total will aggravate the problem. This will cost you in at least training time, and possibly time off of work if you’re ultra-stupid.
2)    Don’t be greedy.
Learn to recognize the difference between greed and ambition, and be merely ambitious.
3)    Don’t be pig-headed.
If your first attempt tells you that you need to lower your second, do so, without a misplaced sense of diminished self-worth. It’s a test, and it’s designed to measure what’s there, not create something that’s not. That’s what training is for.

WOD:

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

http://media.crossfit.com/cf-video/CrossFit_WOD120219_CaryTotal.mov

Warmdown:

• foam roll adductors / abductors
• lax ball external hip rotators / shoulders

Warmup:
400m run
Box jumps for 1 minute
Pushups for 1 minute
Situps for 1 minute
Squats for 1 minute
400m run
No rest between movements

Seven rounds for time of:

Level 1
5 Pull Ups (Jumping or band assisted)
10 Wallball shots (4 kg)
15 Kettlebell swings (8 kg)
20 Double-unders (or knee tucks)

Level 2
5 Pull Ups (band assisted/unassisted kipping)
10 Wallball shots (4-7 kg)
15 Kettlebell swings (12 – 16 kg)
20 Double-unders (or knee tucks)

Level 3
5 Strict Pull Ups
10 Wallball shots (9 kg)
15 Kettlebell swings (24 kg)
20 Double-unders (or knee tucks)

3 rounds of max reps:
Knees to elbows

Warmup:

3 Rounds
10 Ring Rows
10 Burpees

Burgener Warmup

WOD:

Beginner
15-12-9 reps for time of:
pvc-7kg Power clean
pvc-7kg Thruster

Level 1
15-12-9 reps for time of:
10-20kg Power clean
10-20kg Thruster

Level 2
21-15-9 reps for time of:
30-43kg Power clean
30-43kg Thruster

Dessert:

3 Sets
Max reps strict pullups

Warmup:

JTCFWU 3 x 10

Samson stretch at the end of each round x 30sec

WOD:

Level 1
Five rounds for time of:
5 Burpees
10 Jumping alternating lunges
15 Double-unders (sub tuck jumps if you are unable to double under)
20 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Level 2
Five rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Level 3
Eight rounds for time of:
10 Burpees
15 Jumping alternating lunges
20 Double-unders
25 yard Shuttle sprint (5 x 5 yards)
Rest 90 seconds

Warmup:

Hip Mobility

WOD:

Front squat 3-3-3-3-3 reps

After Party:

3 Rounds for time

• Run x 400mtr
• Alternating DB Snatch x 20
• V-Ups x 20

Warmup:

JTCFWU 1×10

Mobility – hips / hamstrings

Skill:
Rowing Technique

1 x 500mtr – Damper at 1-2

• Find the most powerful position!

WOD:

Level 1:
For time:
Row 750 M
30 Wall-ball shots, 8-10 pound ball
Row 500 M
20 Wall-ball shots, 8-10 pound ball
Row 250 meters
10 Wall-ball shots, 8-10 pound ball

Level 2:
For time:
Row 1500 M
35 Wall-ball shots, 14 pound ball
Row 750 M
25 Wall-ball shots, 14 pound ball
Row 500 meters
15 Wall-ball shots, 14 pound ball

Level 3:
For time:
Row 2K
35 Wall-ball shots, 20 pound ball
Row 1K
25 Wall-ball shots, 20 pound ball
Row 500 meters
15 Wall-ball shots, 20 pound ball

Rowing substitute = SDHP at 15kg-20kg

Wall Ball substitute = DB Thrusters

Warmup:
Burgener Warmup

Hang Power Clean
3-3-3-3-3

5min Rest

WOD:

Level 1:
Three rounds for time of:
2-7kg Dumbbells split clean, 10 reps
15 Beginner Pull-ups

Level 2:
Three rounds for time of:
5-10kg Dumbbells split clean, 15 reps
21 Beginner Pull-ups

Level 3:
Five rounds for time of:
10-15kg Dumbbells split clean, 15 reps
21 Pull-ups