In Gym:
five rounds for time:
21x deadlift @ 185/125-lbs.
400m run

then, one round for quality:
max kipping pull-up

At Home:
five rounds for time:
21x object deadlift –or– 15x inchworm
400m run –or– 50x jumping jack + 50x high knees

then, one round for quality:
max strict pull-up –or– sheet row –or– dumbbell bent-over row per side

In Gym:
four rounds for time:
80x walking lunge
40x sit-up
100m farmer’s carry @ 100/70-lbs.

At Home:
four rounds for time:
80x walking lunge
40x sit-up
45-second side plank, left

45-second side plank, right

In Gym:
shoulder press
5-5-5-5-5

Begin each round every three minutes.

weighted ring dip
5-5-5-5-5

Begin each round every two minutes.

At Home:
3 sets; rest amply between sets:
5 strict handstand pushup –or– 5 atomic pushup + max shoulder press, 2-second hold at top of each rep –or– max staggered grip pushup

then, 3 sets; rest amply between sets:
30-second handstand hold –or– 20-second hollow hold + max push press –or– max dip variation

In Gym:
15 rounds for time:
1x clean @ 225/155-lbs.
5x (burpee + box jump, 24/20″ platform)

Compare results to September 16, 2020.

At Home:
15 rounds for time:
3x dumbbell/object clean –or– 5x bodyweight renegade row
7x lateral burpee

“Ginger Spice”
as many rounds as possible in 20 minutes:
400m run
20x single-arm push press @ 50/35-lbs.
10x chest-to-bar pull-up

Compare results to September 20, 2020.

At Home:
“Ginger Spice”
as many rounds as possible in 20 minutes:
400m run –or– 2 rounds of (30x skipping in place + 15x 3-point agility hop)
20x single-arm object push press –or– explosive pushup
10x strict pull-up –or– 20x sheet row –or– 1-minute plank hold

CrossFit MPH – WOD

Metcon (No Measure)

In Gym:

in teams of two, three rounds for time:

80 calorie row

800m run

*One partner works at a time throughout the entire workout. Partners should evenly divide the workload each round as 20 calorie rows and 200m running intervals.

At Home:

five rounds for time:

40x squat

400m run –or– 20x no pushup burpee

In Gym:
“Perfect Tens”
as many rounds as possible in 10 minutes:
10x hang power snatch @ 75/55-lbs.
10x pushup
–rest three minutes–
as many rounds as possible in 10 minutes:
10x thruster @ 75/55-lbs.
25x double under

At Home:
“Perfect Tens”
as many rounds as possible in 10 minutes:
10x object hang power snatch –or– touch to reach overhead
10x pushup
–rest 90 seconds–
as many rounds as possible in 10 minutes:
10x object thruster –or– star jump
10x no pushup burpee

In Gym:
front squat
5-5-5-5-5

*Begin each round every three minutes.

then, practice kipping pull-ups or bar muscle-ups for 10 minutes.

At Home:
three four-minute rounds, rest exactly one minute between rounds
1-minute plank hold
20x dumbbell/object squat –or– 20x air squat
max time in wall squat hold

In Gym:
for time:
30x toes-to-bar
40x single-arm dumbbell snatch @ 50/35-lbs.
50x dumbbell box step-over, 24/20″ box
40x single-arm dumbbell snatch
30x toes-to-bar

At Home:
for time:
30x virtual toes-to-bar
40x single-arm object snatch –or– 40x touch ground to jump and reach overhead
75x goblet squat –or– 100x air squat with 1-second pause at bottom
40x single-arm object snatch –or– 40x touch ground to jump and reach overhead
30x virtual toes-to-bar

In Gym:
10 rounds for time:
7x handstand pushup
10x single-leg squat (alternating, total)

At Home:
10 rounds for time:
7x atomic pushup
20x lunge