Tuesday

CrossFit Believe – CrossFit

AMRP1: Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP w/ Vest: (Rx)

60 Reverse Lunges

40 Air Squats

20 Burpees

Rest 3 Minutes

12 Min AMRAP w/ Vest:

30 Reverse Lunges

20 Air Squats

10 Burpees

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12 Min AMRAP: (Scaled/Home)

60 Reverse Lunges

40 Air Squats

20 Burpees

Rest 3 Minutes

12 Min AMRAP:

30 Reverse Lunges

20 Air Squats

10 Burpees

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AMRP2: Metcon (AMRAP – Rounds and Reps)

Monday

CrossFit Believe – CrossFit

CJMax: Clean and Jerk (1RM)

Establish 1RM

AMRAP: Metcon (AMRAP – Reps)

3 Min AMRAP: (Rx+)

75 Double Unders

10 Clean & Jerks (60% Of Today)

Max Toes To Bar w/ Remaining Time

*Rest 2 Mins, Repeat For 3 Total AMRAPs

**You Must Get At Least 1 Rep Each Round To Be Considered Rx+

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3 Min AMRAP: (Rx)

75 Double Unders or 100 Single Unders

10 Clean & Jerks (50% Of Today)

Max Toes To Bar w/ Remaining Time

*Rest 2 Mins, Repeat For 3 Total AMRAPs

**You Must Get At Least 1 Rep Each Round To Be Considered Rx

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3 Min AMRAP: (Scaled)

75 Double Unders or 100 Single Unders

10 Clean & Jerks (Any Weight)

Max Toes To Bar/Hanging Knee Raises/Weighted Situps w/ Remaining Time

*Rest 2 Mins, Repeat For 3 Total AMRAPs

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3 Min AMRAP: (Home)

75 Double Unders or 100 Single Unders

20 DB Hang Clean & Jerks (Any Weight)

Max Situps

*Rest 2 Mins, Repeat For 3 Total AMRAPs

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Sunday

CrossFit Believe – CrossFit

E5MOM: Metcon (4 Rounds for time)

E5MOM for 20 Min (Rx)

400M Sandbag Run(70/50)

10 Curtis Ps (95/65)

1 Curtis P= Power Clean, Left Leg Lunge, Right Leg Lunge, Push Press

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E5MOM for 20 Min (Scaled)

400M Run

10 Curtis Ps (Any Weight)

1 Curtis P= Power Clean, Left Leg Lunge, Right Leg Lunge, Push Press

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E5MOM for 20 Min (Home Wod)

400M Odd Object Run (2-3 minutes)

10 Jumping Squats

10 Jumping Lunges

10 Pushups

Saturday

CrossFit Believe – CrossFit

Squat: Back Squat (6-4-2-6-4-2)

6@65%

4@75%

2@85%

6@75%

4@85%

2@95%

FT: Metcon (Time)

For Time: (Rx+)

40 Unbroken Wallballs (20/14)

15 Toes To Bar

20 Unbroken Wallballs

30 Toes To Bar

Time Cap: 8 Minutes

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For Time: (Rx)

40 Wallballs (20/14)

15 Toes To Bar

20 Wallballs

30 Toes To Bar

Time Cap: 8 Minutes

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For Time: (Scaled)

40 Wallballs (Any Weight)

15 Hanging Knee Raises

20 Wallballs

30 Hanging Knee Raises

Time Cap: 8 Minutes

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For Time: (Home)

40 Weighted Squats (Any Weight/Amy Object)

20 Weighted Situps (Any Weight/Any Object)

20 Weighted Squats

40 Weighted Situps

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Friday

CrossFit Believe – CrossFit

20RFT: Metcon (Time)

20 Rounds For Time: (Rx+)

50m Run

5 Box Jump Overs (30/24)

1 Squat Snatch (135/95)

Time Cap: 20 Minutes

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20 Rounds For Time: (Rx)

50m Run

5 Box Jump Overs (24/20)

1 Squat Snatch (95/65)

Time Cap: 20 Minutes

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20 Rounds For Time: (Scaled)

50m Run

5 Box Overs (Any Height, Step Over Ok)

1 Squat or Power Snatch (Any Weight)

Time Cap: 20 Minutes

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20 Rounds For Time: (Home)

50m Run

5 Box Overs (Any Height)

4 DB Squat or Power Snatches (Any Weight)

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Jeramy’s Birthday Beatdown

CrossFit Believe – CrossFit

Riggs: Metcon (AMRAP – Rounds and Reps)

Jeramy’s Birthday Beatdown

30 Min AMRAP w/ A Partner (Rx)

Partner 1 (Partner 2 Rests)

7 Deadlifts (225/155)

9 Burpees Over Barbell

Partner 2 (Partner 1 Rests)

7 Deadlifts (225/155)

9 Burpees Over Barbell

81 Jump Ropes Each (Partner 1 & Partner 2 Work At The Same Time)

Partner 1 (Partner 2 Rests)

7 Deadlifts (225/155)

9 Burpees Over Barbell

Partner 2 (Partner 1 Rests)

7 Deadlifts (225/155)

9 Burpees Over Barbell

39 Russian KB Swings (53/35) Total (One Partner Works While The Other Partner Holds The Goblet Position)

The Round Ends After The KB Swings…

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30 Min AMRAP w/ A Partner (Scaled)

Partner 1 (Partner 2 Rests)

7 Deadlifts (Any Weight)

9 Burpees Over Barbell

Partner 2 (Partner 1 Rests)

7 Deadlifts (Any Weight)

9 Burpees Over Barbell

81 Jump Ropes Each (Partner 1 & Partner 2 Work At The Same Time)

Partner 1 (Partner 2 Rests)

7 Deadlifts (Any Weight)

9 Burpees Over Barbell

Partner 2 (Partner 1 Rests)

7 Deadlifts (Any Weight)

9 Burpees Over Barbell

39 Russian KB Swings (Any Weight) Total (One Partner Works While The Other Partner Holds The Goblet Position)

The Round Ends After The KB Swings…

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20 Min AMRAP: (Home)

7 Deadlifts (Any Weight)

9 Burpees Over Barbell

81 Jump Ropes

7 Deadlifts

9 Burpees Over Barbell

20 Russian KB Swings (Any Weight)

The Round Ends After The KB Swings…

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Hump Day

CrossFit Believe – CrossFit

FT: Metcon (Time)

For Time: (Rx+)

21-15-9 Hang Squat Cleans (95/65)

8-6-4 Ring Muscle Ups or 10-8-6 Bar Muscle Ups

Cash Out: 400m Single Arm Farmers Carry (53/35)

Time Cap: 20 Mins

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For Time: (Rx)

21-15-9 Hang Squat Cleans (95/65)

21-15-9 Pullups

Cash Out: 400m Single Arm Farmers Carry (53/35)

Time Cap: 20 Mins

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For Time: (Scaled)

21-15-9 Hang Squat Cleans (Any Weight)

21-15-9 Pullups or 30-20-10 Ring Rows/Jumping Pullups/Banded Pullups

Cash Out: 400m Single Arm Farmers Carry (Any Weight)

Time Cap: 20 Mins

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For Time: (Home)

30-20-10 DB Alt. Hang Squat Cleans (Any Weight)

60-40-20 Air Squats

Cash Out: 400m Single Arm Farmers Carry (Any Weight)

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Tuesday

CrossFit Believe – CrossFit

AMRAP: Metcon (AMRAP – Reps)

5 Rounds For Reps:

2:30 AMRAP:

Run 400

Max Shoulder To Overhead (135/95)

*Rest 1:30, Repeat

Rx+: Increase Weight Each Round

Male: 135/155/175/195/205

Female: 95/105/115/125/135

*You must get at least 3 reps at each weight to be Rx+.

Rx: Barbell Stays At (135/95)

*You must get at least 3 reps each round to be Rx.

Scaled: Scale Distance As Needed & Any Weight

Home: DB/KB Shoulder To Overhead (Any Weight)

Michelle’s Birthday Beatdown

CrossFit Believe – CrossFit

MLong: Metcon (Time)

Michelle Long’s Birthday Beatdown

Complete 1974 Reps in a Team of 3 (Rx+)

Burpees

Sit-ups

Air Squats

Wallballs (20/14)

Box Jump Overs (20/24)

Dumbbell Snatches (50/35)

Double Unders

Pull-ups

Stationary Lunges

Break up the reps between the 9 movements. Two team members may work at the same time. You must complete a minimum of 100 reps for each movement and a maximum of 400 reps for the other movements (200 rep max for pull-ups). Each athlete will have their own equipment and workout space.

Time Cap: 30 Minutes

Example:

150 Burpees

300 Sit-ups

300 Air Squats

200 Wallballs (20/14)

150 Box Jump Overs (20/24)

150 Dumbbell Snatches (50/35)

400 Double Unders

124 Pull-ups

200 Stationary Lunges

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Complete 1974 Reps in a Team of 3 (Rx)

Burpees

Sit-ups

Air Squats

Wallballs (14/10)

Box Step Overs (24/20)

Dumbbell Snatches (35/20)

Single Unders

Pull-ups

Stationary Lunges

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Complete 1974 Reps in a Team of 3 (Scaled)

Burpees

Sit-ups

Air Squats

Wallballs (Any Weight)

Box Step Overs (Any Height)

Dumbbell Snatches (Any Weight)

Single Unders

Ring Rows

Stationary Lunges

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Complete 658 Reps (Home)

Burpees

Sit-ups

Air Squats

Weighted Squats

Step Ups

Dumbbell or Kettlebell Snatch

Single Unders

Stationary Lunges

Sunday

CrossFit Believe – CrossFit

EMOM: Metcon (Weight)

Every Minute For 24 Minutes, Alt. Movements: (Rx)

Min 1: 18/12 Calorie Row

Min 2: 3 Squat Cleans (Add Weight Each Round)

Min 3: Rest

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Every Minute For 24 Minutes, Alt. Movements: (Scaled)

Min 1: 45 Sec. Row

Min 2: 3 Squat Cleans (Add Weight Each Round)

Min 3: Rest

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Every Minute For 24 Minutes, Alt. Movements: (Home)

Min 1: 45 Sec. Running (Approx 200m)

Min 2: 16 DB/KB Thrusters (Any Weight)

Min 3: Rest

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