Forging Elite Fitness in Houston, TX
A – Warm Up (use Ben’s or Coaches Pick)
B – Mobility
C – Movement Prep
“Barbed Wire”
Partner version: 1 person works at a time and split up as needed
6 Rounds:
200 Meter Run (together)
40 Pull-ups
60 Push-ups
80 AbMat Sit-Ups
100 Air Squats
*40 min time cap
**may need to reduce rounds or reps
A – Warm Up (use Ben’s or Coaches Pick)
B – Mobility
C – Movement Prep
Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex
*15 mins
“Wise Men”
AMRAP 3:
Macho Man (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135)
1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks
*15 mins
A – Warm Up (use Ben’s or Coaches Pick)
B – Mobility
C – Movement Prep
Skill:
5 EMOM
5-10 T2B
(if hands are trashed, sub Reverse Lunges)
“Family Feud”
AMRAP 25:
50 Meter Prowler Push (95/45)
100 Meter Wreck Bag Run (50/35)
200 Meter Run
Class Divides Into Even Teams
CrossFit Memorial Houston – CrossFit
A – Warm Up (use Ben’s or Coaches Pick)
B – Mobility
C – Movement Prep
12 min Practice Pull-ups (Kipping, C2B, Butterfly, Banded whichever is the next progression for the athlete, do not wear yourself out)
“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*25 mins
(class must practice 1 round of Beep Test)
Teams of 2
2 Rounds
50 KBS (53/35)
50 Sit Ups
30 Pull Ups
50 Air Squats
30 Push Ups
50 Deadlifts (135/95)
GHD Sit Ups or Weighted Sit ups – 5×10
Ring Dips / Matador Dips – 5×5-10 reps
AMRAP 15
200m Run
15 Tall Box Jumps (30″/24″)
5 Strict HSPU’s (sub=Kipping or Negatives)
A1 – Front Rack Walking Lunges – 5×10 steps (scale apporpriately)
A2 – Hollow Rocks – 5×20 seconds
AMRAP 10
10 Bar Facing Burpees
10 Hang Power Snatch (95/65)
10 Atomic Sit Ups
5 Rounds
8 Push Jerks (135/95)
8 SDHP (135/95)
60 Second Jump Rope
*90 second rest btwn sets