CrossFit Defense at AMRAP

Post by AMRAP-Fitness.

Day#28 Motivation

Day #27 Week#8 Loading

Warm up
-back peddle
-side shuffle
-carioca
-sprint

Skill 
Band sprints

Partner WOD
12 minute AMRAP 
20m band sprints
12 ping pong box jumps (each)

Day #26 Week#8 Loading

Warm up  

-Forward/ backward

-Shuffle

-Caraocia

-Sprinting

-*10 yard broad jumps*

Skill

Movement standards

WOD

EMOTM for 15 minutes

2 weighted pull ups 
4 weighted pistols

Day #25 Week#8 Loading

Warm up & Skill

Thruster

WOD

20 minute AMRAP

Always 3 thrusters w/115 m/155

Double unders 15-20-25-30-35-40-45-50-55-60-65-70…

Day #24 Week#8 Loading

KB warm up  

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

KB snatch

TEAM WOD

(Teams of 3)

15 minute AMRAP

18 KB snatch (6 reps each)

60m Farmers walk  (20m each)
21 TTB (7 each)

Day #23 Week#8 Loading

Warm up

2 minutes of double unders

3x 15 of:

-      Hollow rocks

-      Tucks

-      V-ups

-      Sit ups

-      TTB

Skill

Movement standards

WOD

5x

10 MB burpee

30m OH MB lunge

CFE

Warm up

100 burpees

WOD

15 minute AMRAP

10 MB burpees

10 MB leg lifts
10 MB jumping lunges

Day #22 Week#8 Loading

Warm up & Skill

Review the bear complex
-Power clean
-Front squat
-Push press
-Back squat
-BTH push press

WOD

10 minutes to find your MAX load Bear complex

Day #21 Motivation

Day #20 Week #7 Speed

KB Warm up
KB around the world
Russian swing
Double tap
H2H swings
Release
Wall ball substitute
Skill
HSPU

Partner WOD
Complete the following:
21 HSPU (each) 
21 KBS (each)
15 HSPU (each) 
15 KBS (each)
9 HSPU (each) 
9 KBS (each)
*One work one rest/ split the reps any way*

Day #19 Week #7 Speed

Warm up  

2k row

Skill

Movement standards

WOD

5x

30:30

-Air bike for calories

-Row for calories
-Battle rope

Day #18 Week #7 Speed

Warm up & Skill

Clean technique

WOD

5x

2 rope climbs

15 P-bar push ups

10 cleans w/95 m/135

2 minutes rest

CFE

Warm up

Tabata

-double unders

-burpees

WOD

5x

30:30

-Rope climbs

-P-bar push ups
-Cleans

Day#17 Week #7 Speed

MB warm up  

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Movement standards

Partner WOD

7x

2 minute ping pong

15 TTB

15 KBS

10 calorie row
2 minutes rest

Day #16 Week #7 Speed

Warm up & Skill

Kip shoulder stretch

Shoulder rotations force extreme

Behind the neck snatch press/ force extreme/ OHS

Snatch technique

WOD

7x

20:40

Power snatch w/45 m/75 (7 rounds)

Burpees over barbell (7 rounds)

CFE

Warm up

10x

30:20 row intervals

WOD

5x

15 power snatches

10 OHS

5 burpees over the barbell
2 minutes rest

Day #15 Week #7 Speed

Warm up  

Suicide complex

-Forward/ backward

-Shuffle

-Caraocia

-Sprinting

-*10 yard broad jumps*

Skill

Movement standards

WOD

7X

2 minutes of ”Cindy”

5 pull ups

10 push ups

15 squats

2 minutes rest

October Highlights

Day#14 Motivation

Day#13 Week#7 Volume

Warm up
Plate push
Seal walk
OHS
TTR
Good mornings

Skill
Movement standards

WOD
Complete as many rounds as possible in 20 minutes of:
5 burpees
15-foot rope climb, 1 ascent
30 double-unders

Day#12 Week#7 Volume

Warm up & Skill

Bear complex

WOD

Death by bear w/95 m/135

Minute 1- 1 complex

Minute 2- 2 complex

Minute 3- 3 complex

Minute 4- 4 complex

As far as you can go within the minute…