CrossFIt ESTES PARK, REAL FITNESS FOR REAL LIFE

8-9 am 20-minute AMRAP:1,000-m row25 GHD sit-ups25 sit-ups500-m row25 V-ups Scale:15-minute AMRAP:800-m row50 sit-ups400-m row25 hollow rocks

6:30-9 am 12-minute AMRAP:8 dumbbell snatches, arm 18 overhead walking-lunge steps, arm 18 dumbbell snatches, arm 28 overhead walking-lunge steps, arm 220 crossovers ♀ 35

6:30-9 am Push jerk3-3-3-3-3 Scale: push press if you don’t know the jerk

8-9 am 1,000-m row150 single-unders1-mile run Scale: scale distance & reps for a 20 min time cap

Complete as many rounds as possible in 10 minutes:5 L pull-ups25-ft handstand walk Scale: difficult pulling movement, time inverted

6:30-9 am Clean3-3-3-3-3

For 15 minutes:Toes-to-bar ladder + burpees For the ladder pattern, perform one toes-to-bar the first minute, followed by max reps burpees. Perform two toes-to-bars the

6:30-9 am For time:Row 2,000 meters50 wall-ball shotsRow 1,000 meters35 wall-ball shotsRow 500 meters20 wall-ball shots ♀ 10-lb ball to 9 ft♂ 14-lb ball to

6:30-9 am Diane21-15-9 reps for time of:DeadliftsHandstand push-ups ♀ 155 lb ♂ 225 lb Scale:21-15-9 reps for time of:DeadliftsAssisted push-ups ♀ 75 lb ♂ 115

6:30-9 am 3 rounds (without a weight vest) for time of:1K run5 muscle-ups 100 squats Scale:3 rounds (without a weight vest) for time of:500-m run10

8-9 am Starting with a 6-minute time cap, complete as many reps as possible of:5 wall walks50 double-unders15 snatches (65/95 lb)5 wall walks50 double-unders12 snatches

6:30-9 am Over head squat3-3-3-3-3

6:30-9 am For time:Run 800 meters20 single-arm dumbbell snatches, alternating20 double dumbbell squat cleans100 sit-ups20 double dumbbell squat cleans20 single-arm dumbbell snatches, alternatingRun 800 meters

6:30-9 am Partner Workout 9 Rounds For Time: 5 x Synchronized Thrusters @96/65 18 x Hang Power Cleans @95/65 (split with partner as needed) 8

8-9 am 5 rounds of:5 minutes of rowing5 minutes of rest Scale: 3 rounds

6:30-9 am 10 rounds for time of:5 pull-ups5 push-ups 5 rounds for time of:10 hollow rocks10 back extentions 2 rounds for time of:25 wall-ball shots25

6:30-9 am Complete as many reps as possible in 15 minutes of:5 burpees10 shuttle runs (1 rep=50 ft) Immediately followed by:5 minutes to establish:1-rep-max thruster

6:30-9 am 3 rounds for time of:10 Turkish get-upsRun 400 meters25/35 lbs Scale: weight

8-9 am Complete as many rounds as possible in 20 minutes of:200-meter farmers carry100-meter walking lunge50-meter bear crawl ♀ 30-lb DBs ♂ 45-lb DBs Scale:Complete

6:30-9 am Weighted chest-to-bar pull-up 1-1-1-1-1 repsWeighted dip 1-1-1-1-1 repsRun 1 mile for time Scale:Jumping pull-ups, slow descentJumping dips, slow descentJog 1/2 mile

6:30-9 am Cindy XXX Complete as much as possible in 20 minutes of:10 pull-ups20 push-ups30 squats15 pull-ups30 push-ups45 squats20 pull-ups40 push-ups60 squats 25 pull-ups50 push-ups75

6:30-9 am Thruster5-5-3-3-3-1-1-1

8-9 am Complete as many rounds and repetitions as possible in 14 minutes of: 60-calorie row50 toes-to-bars40 wall-ball shots30 cleans20 muscle-ups ♀ 14-lb ball to

6:30-9 am Complete as many rounds as possible in 7 minutes of:10 sumo deadlift high pulls10 push presses ♀ 75 lb ♂ 115 lb Scale:Complete

6:30-9 am 4 roundsRun 400 m50 squats Scale: jog and do 30 squats for three rounds

6:30-9 am 3 rounds for time of:30 hollow rocks or holds20 kipping handstand push-ups Scale:3 rounds for time of:30 sit-ups15 push-ups

6:30-9 am For 12 minutes complete:3 deadlifts on the odd minutes3 shoulder presses on the even minutes Use 80% of your max deadlift and shoulder

6:30-9 am Grace30 clean and jerks for time OR Isabel30 snatches for time ♀ 95 lb ♂ 135 lb Scale: weight

8-9 am Complete as many rounds as possible in 20 minutes of:20 burpees10 ¾-bodyweight back squats Scale:Complete as many rounds as possible in 15 minutes

6:30-9 am 8 roundsEvery 90 seconds25’ hs walkOr30 seconds hs hold Scale:1 min plank hold

6:30-9 am Complete as many rounds as possible in 18 minutes:18-calorie row12 push-ups6 dumbbell squat snatches, alternating ♀ 25-lb DB ♂ 35-lb DB Scale:Complete as

6:30-9 am For time:10 front squats10 rope climbs, lying to standing10 front squats8 rope climbs, lying to standing10 front squats6 rope climbs, lying to standing10

8-9 am 5 80-yard shuttle runsRest as needed between efforts. For each sprint, run 10 yards out, 10 back, 20 out, 20 back, 10 out,

6:30-9 am For time:21-15-9-6 reps of:Bike calories or row double15-9-6-3 reps of:Handstand push-ups Scale:15-9-6 reps for time of:Bike calories or row doublePush-ups

6:30-9 am Solo Option:Complete as many reps as possible in 1 minute, followed by 1 minute of rest, until you complete:75 wall balls15 muscle-ups15 clean

6:30-9 am Back squat5-5-5-5-5

8-9 am Complete as many rounds and reps as possible in 10 minutes of:5 shoulder-to-overheads10 deadlifts15 box jumps ♀ 45 lb ♂ 65 lb Scale:

6:30-9 am 3 rounds, each for time of:5 min time cap each round –Row 800 metersRest 2 minutes Scale:Reduce meters

6:30-9 am Complete as many rounds as possible in 20 minutes of:5 chest-to-bar pull-ups10 push-ups15 single-leg squats to a box, alternating *After every 3 rounds,

6:30-9 am Hang power snatch3-3-3-3-3-3-3

8-9 am 5 rounds for time of:50 double-unders50-ft single-arm overhead lunge ♀ 25-lb DB ♂ 35-lb DB Scale:4 rounds for time of:50 single-unders50-ft single-arm lunge

6:30-9 am 5 rounds for quality:0:30 L-sit hold, bent knees1:00 handstand hold, against wall1:30 dead-hang hold Rest 2 minutes between rounds. Scale:5 rounds for quality:0:30

6:30-9 am ‘Michael’3 rounds for time of:Run 800 meters35 back extensions35 sit-ups Scale:3 rounds for time of:Jog 400 meters25 PVC pipe good mornings25 AbMat sit-ups

6:30-9 am Complete as many rounds as possible in 12 minutes of:24 dumbbell snatches6 burpee pull-ups ♀ 25-lb DB ♂ 30-lb DB Scale:Complete as many

8-9 am Your choice!:10 rounds, each for time of:200-m sprintRest 1 minute 20 back squatsTrainer will explain rep scheme concept

6:30-9 am Complete as many rounds as possible in 20 minutes of:8 toes-to-bars 10 dumbbell hang clean and jerks14/12-cal row ♀ 25-lb DB ♂ 35-lb

6:30-9 am Deadlift5-5-5-5-5Bench press5-5-5-5-5

6:30-9 am Tabata This! Tabata rowRest 1 minuteTabata squatRest 1 minuteTabata pull-upRest 1 minuteTabata push-upRest 1 minuteTabata sit-up The Tabata interval is 20 seconds of

8-9 am For time:Run 1 mile21 clean and jerksRun 800 meters21 clean and jerksRun 1 mile ♀ 85 lb ♂ 125 lb Scale:For time:Run 800

6:30-9 am 120 pull-ups120 dipsWork with your trainer to set rep scheme and scales. Scale: 60 of each

6:30-9 am 1 minute of dumbbell hang squat cleans1 minute of burpees1 minute of toes-to-bars2 minutes of dumbbell hang squat cleans2 minutes of burpees2 minute

8-9 am 3 rounds:800-m run15 deadlifts ♀ 175 lb ♂ 255 lb Scale:3 rounds:400-m run15 deadlifts ♀ 65 lb ♂ 95 lb

6:30-9 am For time:50 double-unders50 sit-ups5 assisted presses to handstand40 double-unders40 sit-ups4 assisted presses to handstand30 double-unders30 sit-ups3 assisted presses to handstand20 double-unders20 sit-ups2 assisted

6:30-9 am Back squat Barbara Every 6 minutes for 5 rounds complete:15 pull-ups20 push-ups30 sit-ups40 squats5 back squats ♀ 135 lb ♂ 205 lb Scale:3

6:30-9 am Clean, 1 repBench press, 1 repOverhead squat, 1 rep Clean is from the ground, power or squat. Scale: 3 reps each

8-9 am 4 rounds for time of:23-cal row23 dumbbell burpee deadlifts ♀ 25-lb DBs ♂ 30-lb DBs Scale:2 rounds for time of:23-cal row23 dumbbell burpee

6:30-9 am Nasty girls – scaled 3 rounds for time of:50 squats5 muscle-ups10 hang power cleans ♀ 95 lb ♂ 135 lb Scaled:3 rounds for

6:30-9 am Front squat5-5-5-5-5

6:30-9 am Emily – scaled 8 rounds for time of:30 double-unders15 pull-ups30 squats100-m sprintRest 2 minutes Scale:5 rounds for time of:30 single-unders10 ring rows20 squats100-m

8-9 am 4 rounds10 kb figure 8’s w stop6 kb tactical rotational presses16 kb swings w dead stopRest 1 minute

6:30-9 am Complete as many reps as possible in 7 minutes of:Burpees At the top of each rep make contact with a target that is

6:30-9 am Behind-the-neck jerk 1-1-1-1-1-1 repsPush jerk 10-8-6-4-2 reps

6:30-9 am DanielFor time:50 pull-upsRun 400 meters21 thrustersRun 800 meters21 thrustersRun 400 meters50 pull-ups ♀ 65 lb ♂ 95 lb Scale:For time:25 assisted pull-upsRun 400

6:30-9 am 4 rounds, each for time, of:500 m rowRest 2 minutes Scale:350-m rowRest 2 minutes

6:30-9 am Deadlift3-3-3-2-2-1-1-1

6:30-10 am*note extra gym time * “Murph” For time:1 mile Run100 Pull-ups200 Push-ups300 Squats1 mile Run In memory of Navy Lieutenant Michael Murphy, 29, of

8-9 am We will be running Murph on Monday for an extended time; 6:30-10 am. For time, partition any way:Run 1 mile100 toes-to-bars Scale:800 m,

6:30-9 am For 30 minutes complete:3 squat cleans on the odd minutes10/13-calorie row on the even minutes ♀ 125 lb ♂ 185 lb Scale:For 20

6:30-9 am 5 rounds for max reps of:1/2 bodyweight shoulder pressesPull-ups Scale:5 rounds for max reps of:Empty barbell shoulder pressesRing rows

6:30-9 am 5 rounds for time of:10 deadliftsRun 200 meters15 push-ups ♀ 155 lb ♂ 225 lb Scale:4 rounds for time of:10 deadliftsRun 200 meters15

8-9 am For time:50 box jumps50 jumping pull-ups50 kettlebell swings50 walking-lunge steps50 knees-to-elbows50 push presses50 back extensions50 wall-ball shots50 burpees50 double-unders ♀ 20-in box, 12-kg

6:30-9 am 20 minute EMOM2-4 movements of a skill you need to work. Cleans? Deadlifts? Push press? Jerk? Kipping pull-up? Muscle up?You pick it, Eric

4 rounds for time of:20 pull-ups40 push-ups60 squats OR 4 rounds for time of:20 handstand push-ups40 pull-ups60 single-leg squats, alternating legs Beginner Option:4 rounds for time of:10 jumping pull-ups20

6:30-9 am Front squat1-1-1-1-1-1-1-1-1-1 Scale:Lighten load, work on mechanics3-3-3-3-3-3-3

8-9 am 3 rounds for time of: 20 burpees21 dumbbell snatches12 dumbbell thrusters Use a single dumbbell on the snatches and a pair for the

6:30-9 am Power clean3-3-3-3-3

6:30-9 am 30 strict handstand push-ups for time Scale:30 honest push-ups for time

8-9 am You have a choice! So to speak…20 minutes on your choice:BikeRowJump ropeJumping jacksRun

6:30-9 am Every 3 minutes for 5 rounds complete:20 dumbbell walking lunges20 burpee box jumps ♀ 25-lb DBs, 20-in box♂ 35-lb DBs, 24-in box Scale:Every

6:30-9 am Strict Fran21-15-9 reps for time of:ThrustersStrict pull-ups ♀ 65 lb ♂ 95 lb Scale:For time:21 thrusters15 strict pull-ups15 thrusters12 strict pull-ups9 thrusters9 strict

6:30-9 am Power snatch5-5-5-5-5

8-9 am 5 roundsRun 800 m12 burpees Scale:5 minute run8 buries

6:30-9 am Sumo deadlift10-10-10-10-10

6:30-9 am RocketComplete as many rounds as possible in 30 minutes of:1 minute of a monostructural movement (bike, box step, Jack)10 push-ups15 squats Scale:20 min,

6:30-9 am For time:Row 250 meters50 sit-upsRow 500 meters30 sit-upsRow 1,000 meters20 sit-ups Scale up: ghd sit-ups at reps above

8-9 am 5 rounds 6 staggered stance rows to tactical press, alternating sides6 sprawl to deadlifts6 Snatch to windmillRest 60 seconds

6:30-9 am Muscle clean 1-1-1-1-1 reps (whoohoo L3!)Power clean 1-1-1-1-1 repsSquat clean 1-1-1-1-1 reps Scaling:Most athletes will be able to do this workout as prescribed.

6:30-9 am 3 rounds for time of:500-m row12 deadlifts21 box jumps, 20-in box ♀ 105 lb ♂ 155 lb Scale:3 rounds for time of:400-m row9

6:30-9 am Complete as many rounds as possible in 12 minutes of:12 kettlebell swings12 kettlebell squats12 single-arm kettlebell push presses ♀8-kg KB♂ 12-kg KB Scale:

8-9 am 3 rounds of:1 minute of rowing1 minute of burpees1 minute of jump rope1 minute of rest

6:30-8 am Press10-10-10-10-10

6:30-9 am 20 min AMRAPWeighted box steps Scale;15 min, unweighted

6:30-9 am Complete as many rounds as possible in 10 minutes of:5 handstand push-ups3 rope ascent, lying to standing Scale:Complete as many rounds as possible

8-9 am 15 candlesticksRow 600 m15 candle sticks Scale:5 sets of 15Ring rowsSupported ring dipsThen,Row 350 m for time

6:30-9 am 4 rounds for time of:15 box jumpsRun 400 m ♀ 24-in box ♂ 30-in box Scale:3 rounds for time of:15 box step-upsRun 400

6:30-9 am Hang squat snatch3-3-3-3-3-3

6:30-9 am Complete as many rounds as possible in 20 minutes of:5 jumping pull-ups10 GHD sit-ups10 sit-ups1-minute plank hold Scale:Complete as many rounds as possible

8-9 am 5 rounds for time of:250-m row, sub 0:57♀/0:50♂100 unbroken single-unders If the row takes longer than 0:57/0:50, or if you trip up on

50-40-30-20-10 reps for time of:Push-upsHandstand (seconds) Beginner Option:30-20-10 reps for time of:Assisted push-upsPlank hold (seconds)