Crossfit Manassas

WARM UP/MOBILITY (10 min)

SKILL DEVELOPMENT
Technical stance (3 min)
Technical stance under load
(Turkish get ups, Sandbag get ups) (7 min)

Pull Up Technique (10 min)

WOD (20 min)
“Nicole”
20 Min AMRAP
Max Pull Ups
400 m Run

COOL DOWN (5 min)

WARM UP

SKILL DEVELOPMENT
Stone Shouldering w/ Medicine Ball

WOD (30 Min)
5-5-5-5-5
Strict Press
Minimum three minute rest between sets.

Record Loads

COOL DOWN

WARM UP (10 Min)
Calisthenics

SKILL DEVELOPMENT (30 Min)
The Snatch

WOD (15 min)
“Isabel”
30 Snatches for time

COOL DOWN (5 Min)

WARM UP (10 min)
Burgener Warm Up
Then with bar

SKILL DEVELOPMENT (25 min)
Snatch Progression

WOD (20 min)
10 Min AMRAP
15 Toes to bar
10 Ring dips
5 Hand Stand Push Ups

COOL DOWN (5 min)
Stretch

WARM UP
Light Calisthenics

SKILL DEVELOPMENT
None due to length of workout

WOD
Based on experience and fitness level:

“Dirty Thirty”
OR
“Filthy Fifty”

30 or 50 reps each movement for time
Box Jump (24″/20″)
Jumping Pull-ups
Kettlebell Swings (55#/35#)
Lunges
Knees-to-elbows
Push Presses (45#/35#)
Back Extensions
Wall Balls (20#/14#)
Burpees
Double Unders

WARM UP (10 min)
Burgener Warm Up
Mobility

SKILL DEVELOPMENT (15 min)
Muscle Up Progression

WOD (30 min)
Max Reps Tire Flip – for 2 minutes (20 min)
Record weight of tire and reps

Max Muscle Ups in 4 min (10 min)
Scale (and record) with all MU variations in progression

COOL DOWN (5 min)

WARM UP (10 min)
Burgener Warm Up
Mobility

SKILL DEVELOPMENT (25 min)
Snatch Progression (light)

WOD (Cap at 20 min)

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

COOL DOWN (5 min)

WARM UP (10 Min)
Burgener
Mobility

SKILL DEVELOPMENT
Back Squat Technique (10 min)

WOD (35 Min)
3RM, 2RM, or 1RM Back Squat
Minimum 4 minutes of rest between sets

If this is your first time establishing a max squat work:
3-3-3-3-3
Second time:
2-2-2-2-2
Third or more times can perform:
1-1-1-1-1

COOL DOWN (5 min)

WARM UP (10 min)
Burgener Warm Up
Mobility

SKILL DEVELOPMENT
Double Under (5 min)

WOD (40 min)
15 minutes to establish your Max Weighted Pull Up
Scale by finding minimum band for one pull up

Then:
Three Times: (25 min)
Max Double-Unders in 2 min
Rest four while counting for another teammate
Record best reps of the three.

Scale with single unders.

COOL DOWN (5 min)

WARMUP (10 Min)
Burgener Warm Up
Mobility

SKILL DEVELOPMENT (20 Min)
Front Squat

WOD – Cap at 20 Min
“Nancy”
Five rounds for time of:
400 meter run
Overhead squat, 15 reps

COOLDOWN (5 min)

WARM UP (10 min)
Calisthenics
Burgener Warm-up

SKILL DEVELOPMENT (15 min)
Rowing Technique

WOD – 30 Min Cap
5k Row for Time

COOL DOWN (5 min)
Stretch