Monday

CrossFit Believe – CrossFit

3RFT: Metcon (Time)

3 Rounds For Time: (Rx+)

25 DB/KB Step Ups (50s/35s – 20″)

15 Power Cleans (185/125)

25 Burpee Box Jump Overs (24/20)

Time Cap: 25 Minutes

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3 Rounds For Time: (Rx)

25 DB/KB Step Ups (50s/35s – 20″)

15 Power Cleans (135/95)

25 Burpee Box Jump Overs (24/20)

Time Cap: 25 Minutes

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3 Rounds For Time: (Scaled)

25 DB/KB Step Ups (Any Weight/Height)

15 Power Cleans (Any Weight)

25 Burpee Box Jump Overs (Any Height)

Time Cap: 25 Minutes

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Sunday

CrossFit Believe – CrossFit

21159: Metcon (Time)

For Time: (Rx)

21-15-9

Calorie Row/Bike/Ski

Wallballs (20/14)

Single Arm Devils Presses (50/35)

Rest 5 Min

21-15-9

Calorie Row/Bike/Ski

Thrusters (95/65)

Single Arm Devils Presses (50/35)

Time Cap: 25 Minutes

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For Time: (Scaled)

21-15-9

Calorie Row/Bike/Ski

Wallballs (Any Weight)

Single Arm Devils Presses (Any Weight)/Burpees

Rest 5 Min

21-15-9

Calorie Row/Bike/Ski

Thrusters (Any Weight)

Single Arm Devils Presses (Any Weight/Burpees)

Time Cap: 25 Minutes

Sunday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time W/ Weight Vest (Rx+)

50 Double Unders

50 Burpees

50 Double Unders

50 Air Squats

50 Double Unders

50 Pullups

50 Double Unders

Time Cap: 20 Minutes

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For Time (Rx)

50 Double Unders

50 Burpees

50 Double Unders

50 Air Squats

50 Double Unders

50 Pullups

50 Double Unders

Time Cap: 20 Minutes

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For Time (Scaled)

75 Single Unders

50 Burpees

75 Single Unders

50 Air Squats

75 Single Unders

50 Ring Rows/ Jumping Pullups/ Calorie Row

75 Single Unders

Time Cap: 20 Minutes

Friday

CrossFit Believe – CrossFit

AMRP1: Metcon (AMRAP – Rounds and Reps)

*Athletes must maintain social distancing during wallballs. Please do not set up right next to another athlete. Try to use a wallball location right next to your square if possible. Thanks for your continued support and help keeping everyone safe.

10 Min AMRAP: (Rx)

2-4-6-8-10… Burpee Box Jump Overs (24/20)

10 Wallballs (20/14)

Rest 5 Mins…

10 Min AMRAP:

4-8-12-16-20… Wallballs (20/14)

10 Box Jump Overs (24/20)

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10 Min AMRAP: (Scaled)

2-4-6-8-10… Burpee Box Jump Overs (Any Height)

10 Wallballs (Any Weight)

Rest 5 Mins…

10 Min AMRAP:

4-8-12-16-20… Wallballs (Any Weight)

10 Box Jump Overs (Any Height)

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AMRP2: Metcon (AMRAP – Rounds and Reps)

Thursday

CrossFit Believe – CrossFit

FT: Metcon (Time)

3 Rounds For Time w/ Partner: (Rx)

Run 800m (Alt. Laps)

Then,

20-15-10

Synchro Russian KB Swings (53/35)

Synchro Situps

Time Cap: 25 Minutes

Flow: 800m-20KBs-20SUs-15KBs-15SUs-10KBs-10SUs-800m-20KBs-20SUs-15KBs-15SUs-10KBs-10SUs-800m-20KBs-20SUs-15KBs-15SUs-10KBs-10SUs-

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3 Rounds For Time w/ Partner: (Scaled)

Run 800m (Alt. Laps)

Then,

20-15-10

Synchro Russian KB Swings (Any Weight)

Synchro Situps

Time Cap: 25 Minutes

*Another good scaled option would be to not perform the reps synchronized and partition between partners as needed.

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3 Rounds For Time: (Home)

Run 400m

Then,

20-15-10

Russian KB Swings (53/35)

Situps

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Wednesday

CrossFit Believe – CrossFit

21159: Metcon (Time)

21-15-9 (Rx+)

Machine Calories

Handstand Pushups (Flat Mat)

Pullups

Shoulder To Overhead (95/65)

Time Cap: 20 Minutes

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21-15-9 (Rx)

Machine Calories

Handstand Pushups (25+Abmat)

Pullups

Shoulder To Overhead (95/65)

Time Cap: 20 Minutes

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21-15-9 (Scaled)

Machine Calories

Hand Release Pushups

Ring Rows/Banded Pullups/Jumping Pullups

Shoulder To Overhead (Any Weight)

Time Cap: 20 Minutes

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21-15-9 (Home)

Run 200m

Handstand Or Hand Release Pushups

DB Hang Power Cleans (Any Weight)

DB Shoulder To Overhead (Any Weight)

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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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