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Las Vegas Crossfit

Sweat it out!

The Strip CrossFit – CrossFit

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Metcon (No Measure)

Every Minute Alternating (5 Rounds)

1- 1min Barbell Strict Press 45/35

2- 1min Barbell Bicep Curls

3- 1min Bench Dips

4- 12/9 Cal Row or Bike

5- 1min Glute Bridges

6- Abmat Situps

7- 12/9 Cal Row or Bike
Try and maintain 15-20 reps per round

8K Turkey Day

The Strip CrossFit – CrossFit

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Metcon (Time)

Complete 8 Rounds of:

1000m Run (Scale 800,600,400)

Complete a Movement

In Any Order

50/40 Cal Row

50/40 Cal Bike

50 Wall Balls

50 KB Swings American 53/35

50 Ring Rows

50 GHD Situps

50 Lunges

50 Curb Pushups
Dress warm!!! You can always shed layers!!

11/25/20

The Strip CrossFit – CrossFit

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Front Squat (5-5-5-5-5)

Start first set 50-60% of 1RM

Alternating 90sec Intervals with 10 Back Squats

Metcon (5 Rounds for reps)

In 1min complete

10 DB Snatch 50/35

Max Box Jumps 24/20

*Rest 1 Min
RX+ DB 75/50 Box 30/24

11/24/20

The Strip CrossFit – CrossFit

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Shoulder Press (3-3-3-3-3-3-3)

Alternate min w 7 good mornings

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

Bench Press 95/65

15/10 Cal Row
Reps increase by 3 each round.

RX+ 115/75 if you bench 225/155 or more

Pull-ups

Record one max effort set then get to 25 total

11/23/20

The Strip CrossFit – CrossFit

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Power Clean (2-2-2-1-1-1)

Every 2min Building

Superset with 5 Ab Wheels

Metcon (Time)

3 rounds of

15 Toes to Bar or Abmat Situps

30 Alt 4″ Front Rack Stepups 185/125

45 Double Unders (90 singles)

11/23/20

The Strip CrossFit – CrossFit

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Power Clean (2-2-2-1-1-1)

Every 2min Building

Superset with 5 Ab Wheels

Metcon (Time)

3 rounds of

15 Toes to Bar or Abmat Situps

30 Alt 4″ Front Rack Stepups 185/125

45 Double Unders (90 singles)

Skills Sunday

The Strip CrossFit – CrossFit

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Skill Work

Double Under skill work

Metcon (Time)

5 Rounds

30 Double Unders (1min Practice)

20 Kb Swings American 53/35

10 Goblet Squats

Partner WOD

The Strip CrossFit – CrossFit

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Metcon (Time)

800m relay

10 rounds

800m relay

10 rounds

800m relay

10 rounds

800m relay

One round:

6x wall balls 20/14

4x box jumps

2x single arm devils press 50/35

800m run is a relay of 200m at a time each partner will run 200m while one partner rests. 5 rounds each per partner. You go, I go

11/20/20

The Strip CrossFit – CrossFit

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Core Series

Tabata Hollow Flutter Kicks

Tabata Banded Glute Bridges

Tabata Side Plank w Hip Abduction

Metcon (AMRAP – Reps)

0:00-3:00 Abmat Situps

3:00-6:00 KB American Swings 53/35

6:00-8:00 Situps

8:00-10:00 KB Swings

10:00-11:00 Situps

11:00-12:00 KB Swings

Extra Credit

50 Alternating DB Curls & Extensions

#thirtythursdays

The Strip CrossFit – CrossFit

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Clean and Jerk

10-15min to build to a heavy

Metcon (AMRAP – Rounds)

Every min for 30min

3 Burpees Over the Bar

1 Clean & Jerk 185/125
If you fail a Clean & Jerk take a round off and decrease load 20/10