Phase 2-Week 3: Cross Fit AR



Warm Up for cross Fit Workout

Jump Rope Barefoot

400 Times, mixing in variables of DU's, Cross Overs, single foot, running.

2-3 wall walks (start standing up with your back to the wall about 3 feet away. Lean back until your hands come in contact with the wall. Walk your way down as deep as you can. Reaching the floor is your ultimate goal. Walk back up the wall with out falling. That is 1 wall walk). Rest as needed between. OR 5 Bridges for 30 second holds, rest 30sec to 1 min between.

Main Set

3x3min AMRAP Rounds.

Rest 1min between Rounds

2 Shoulder Press 85%

5 Clapping Push ups

14 Jump Lunges

25 Double Unders


30:20x8 (30sec on by 20sec off 8 times)

Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts. Or use a really steep hill which is what I do.


Warm Up for Cross Fit Workouts

Hip Mobility Drill

Main Set

Run SC: 5k, LC: 8k, U: 15k

You can move this to the weekend if you need to do so.


Warm Up for Cross Fit Workouts

Easy Spin for 5 minutes.

Rowing Machine or Swim or Kayak:

2 Rounds of:

3x1min, Rest 30sec between intervals,

2x2min, Rest 45sec between intervals,


Rest 5 min


For Time:

Speed Good Mornings, 3x3 @ 60-65%

Rest 180sec between sets

25 Reps Burpee Box Jump Over's, 20"

"Perform a Burpee then Jump over the box, perform another Burpee and continue back and forth until the reps are completed"


Warm Up for Cross Fit Workouts

ROM stretches


2 Rounds of:

15 Unbroken chest to bar chin ups with speed

10sec Rest

30sec Max Rep push ups.

Rest 90 sec Between Rounds.


3 Rounds of:

5 seconds on,

10 seconds off,

20 seconds on,

10 seconds off,

10 seconds on,

10 seconds off,

30 seconds on,

10 seconds off,

15 seconds on,

10 seconds off,

25 seconds on,

10 seconds off



SC: 12mile TT, LC: 25mile TT, U: 30mile TT

It is preferred to ride this on the trail. If you are riding the trail, your time will vary according to how difficult the trail is. So your ride is 2.5 hours if you are on the trail or 30 miles on the road.



3x5 min intervals w/3min recovery between rounds.

Then work on kayak skills.

Ascend Rope 3 Times

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