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Las Vegas Crossfit

6/24/21

The Strip CrossFit – CrossFit

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Single Leg Deadlift (7-7-7-7-7-7-7-7-7-7)

Every Minute Alternating Legs

Choice of foot off ground or split stance

Metcon (Time)

10 DB Devil Presses 50/35

20 DB Thrusters

30 DB Box Step Ups

*3min Rest

30 DB Box Step Ups

20 DB Thrusters

10 Devil Presses

6/23/21

The Strip CrossFit – CrossFit

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Metcon (4 Rounds for reps)

Core Series is BACK!!

Every Min on The Min Alt for 4Rds

15 GHD Situps

15 Dragon Flies

1 Min Max Russian Twists 35/25

Rest

Metcon (Time)

5 Rounds of:

400m Run

*1 Min Rest

RX+ 600m Run

Sub a 500/400m Row
Scale to a run or row distance that takes approx 2min or less

6/22/21

The Strip CrossFit – CrossFit

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Shoulder Press (5-5-5-5-5)

Every 4minutes @75-80%

Superset with 5-7 Heavy DB Incline Seal Rows

Then 10 Underhand Banded Pull Aparts

Metcon (AMRAP – Rounds and Reps)

9min AMRAP

Hang Power Clean 95/65

Push-ups

Rep scheme is 3-6-9-12-15-…

6/21/21

The Strip CrossFit – CrossFit

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Back Squat (5-5-5-5-5)

Every 3min at 70-75%

Metcon (Time)

10 Rounds of

10 KB Swings American 53/35

10 Alt KB Goblet Lunges

RX+ 62/44

*12min Time Cap

Extra Credit

50 Hollow Rocks in as few sets as possible

Handstand work

The Strip CrossFit – CrossFit

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Skill Work

•5 rounds of handstand hold

20 sec hold (1min off)

•5 rounds of

1 pass handstand walks or

10-20x shoulder taps

Metcon (Time)

5x wall walks

10x db hang clean and jerks 50/35

20x box jumps 24/20

4x wall walks

10x db hang clean and jerks

20x box jumps

3x wall walks

10x db hang clean and jerks

20x box jumps

2x wall walks

10x hang clean and jerks

20x box jumps

1x wall walk

10x db hang clean and jerks

20x box jumps

Partner WOD Saturdays

The Strip CrossFit – CrossFit

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Metcon (AMRAP – Reps)

20min AMRAP

200 Wall Balls 20/14

50 Synchro Sit-ups

150 Plate Ground to Overhead 45/35

50 Synchro Sit-ups

100 Burpees to Plate

50 Synchro Sit-ups

Max Cals time remaining

6/18/21

The Strip CrossFit – CrossFit

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Capacity Work

Every Minute for 10 Min

5-10 Toes to Bar/Hanging Knee Raises

*choose a rep amount that is challenging but can stay consistent across all sets

Metcon (Time)

30/25 Cal Row

20 Burpee Box Overs 24/20

10 DB Ground to Shoulder 100/75

Cool Down

6 sets of 10 Mixed Grip Barbell Bicep Curls

6/17/21

The Strip CrossFit – CrossFit

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Push Press (3-3-2-2-1-1-1)

Every 2min Building

Metcon (Time)

5 Rounds for Time

10 Push Press 95/65

10 Wall Balls 20/14

10 Front Squats

10 Wall Balls

15min Hard Cap
Choose a weight that allows for unbroken sets for at minimum 3 Rounds

6/16/21

The Strip CrossFit – CrossFit

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Snatch (3-3-3-2-2-2-1-1-1)

Every 90seconds

3s are Hip/Knee/Floor

2s are Knee/Floor

1s are Floor

Metcon (AMRAP – Reps)

9min AMRAP

10 Pwr Snatch 75/55

*1min Rest

10 Pwr Snatch 95/65

*1min Rest

10 Pwr Snatch 115/85

*1min Rest

10 Pwr Snatch 135/95

*1min Rest

10 Pwr Snatch 165/110

*1min Rest

Max Pwr Snatch 185/125

6/15/21

The Strip CrossFit – CrossFit

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The Other Total (Total Weight)

Clean (1 Rep Max)
Bench Press (1 Rep Max)
Overhead Squat (1 Rep Max)
15min to Establish a 1RM at each

If still new to the movement build to a heavy 3 rep max