Thursday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led warm-up

Skill Work

Toes-To-Bar

Metcon

Metcon (AMRAP – Reps)

Every 2 minutes for 12 minutes

EMOM:

Run 200m

Back rack lunges (in place), in remaining time 95/65#
Score = total lunges

Core

Metcon (No Measure)

Coach led Core Session

Wednesday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Run 400m, then:

3 rounds

10 Superman

10 Hollow rock

10 box step ups 24/20

Weightlifting

Deadlift (1×6 @60%, 1×5@70%, 1×4@80%, 1×1@90%)

Touch n’ go

Metcon

Metcon (AMRAP – Reps)

3 rounds, AMRAP 4:00

10 double-unders

2 Power clean

20 DU

4 PC

30 DU

6 PC

etc…
Rx+ 185/125#

Rx 155/95#

Rest 2:00. Start over each AMRAP.

Saturday Partner WOD

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

3 rounds:

6 PVC pass thru

6 RDL

6 incline push ups

6 abmat sit ups

Then warm up to weights in metcon.

Metcon

Metcon (Time)

With a partner, perform 4 rounds:

Partner 1: Run 200m

Partner 2: 8 deadlifts (225/155)

Push ups until partner returns, then switch.

Each Partner runs 4 rounds.

– Rest 3 minutes –

With a partner, perform another 4 rounds:

Partner 1: Run 200m

Partner 2: 8 American KBS (55/35)

Abmat sit ups until partner returns, then switch.

2018 Cycle 4, Pre-test Week, Day 4

CrossFit 7070 – CrossFit

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Warm-up

Metcon

Front Squat Endurance Score (AMRAP – Reps)

In a 6 minute window, find a max squat endurance score: 3 sets of max front squat reps at 55% of 1RM.
Set 1: Reps are worth 3x

Set 2: Reps are worth 2x

Set 3: Reps are worth 1x

Metcon

2018 Cycle 4, Metcon 4 (AMRAP – Rounds and Reps)

20 minutes AMRAP:

12 T2B

12 box jump 24/20″

12 shoulder to overhead 115/75#

Thursday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row 400m, then:

3 rounds

50 ft bear crawl

10 light KB swings (American)

10 lat raises on rig

10 abmat sit ups

Accessory Work

Pull-ups (Skill work)

Metcon

Metcon (AMRAP – Reps)

4 Rounds, 1 minute of work each movement:

Slam balls 30/20#

Double-unders

KB swings, American 55/35#

Push-ups
Rest 2 minutes after each round

2018 Cycle 4, Pre-test week, Day 1

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Run/Row 400m, then:

3 rounds

8 ea leg Hawaiian squats

8 ring rows

3 inch worms

Weightlifting

Deadlift (5 Rep Max)

Touch n go reps

Metcon

2018 Cycle 4, Metcon 1 (AMRAP – Rounds and Reps)

12 minute AMRAP:

9 bar facing burpees

6 hang power clean 135/95#

3 Ring muscle ups (Rx+)/ 3 Ring rows + 3 Ring dips (Rx)

Saturday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led warm-up

Metcon

Metcon (Time)

Metcon (Time)

Partner Chipper

*One partner working at a time

**Can split reps however needed

***Must complete all of one movement before moving on

10 – 100m rows

100 – KB snatches (55/35)

100 Goblet squats (55/35)

100 – Push ups

100 – Box jumps

100 – Russian KB swings (55/35)

100 – Ring rows

100 – Wall balls (20/14)

100 – Weighted ab-mat sit ups (20/14)

10 – 100m runs

Friday

CrossFit 7070 – CrossFit

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Warm-up

Warm-up (No Measure)

Coach led

Weightlifting

Split Jerk (4×2 @ 70-80%)

Metcon

Metcon (Time)

3 rounds:

10 chest to bar pull-ups

50 double unders

25 Cal row

Cash out: 800m run