Crossfit Progressions

TX. Fran (21,15,9)

95 lbs Thruster

Pull-Ups

X1. Endurance Workout 1:

(5 min recovery)

95 lbs Thruster: 3x25

Pull-Ups: 3xMAX REPS

X2. Endurance Workout 2:

115 lbs Thruster: 3x10

20 lbs Pull-Ups: 3x10-12

X3. Endurance Workout 3:

(5 Rounds for 5 reps each)

135 lbs Thruster:

35 lbs Pull-Ups

X4. Strength Workout:

Push-Press: 5x5 or 6x2-3

Front Squat: 5x5 or 6x2-3

Wtd Pull-Ups: 5x5 or 6x2-3

TY. Cindy (20 min AMRAP)

5 pull-ups, 10 push-ups, 15 squats

Y1. Endurance Workout 1:

PT Pyramids

10 pull-ups, 20 push-ups, 30 squats

8 pull-ups, 16 push-ups, 24 squats

6 pull-ups, 12 push-ups, 18 squats

4 pull-ups, 8 push-ups, 12 squats

2 pull-ups, 4 push-ups, 6 squats

4 pull-ups, 8 push-ups, 12 squats

6 pull-ups, 12 push-ups, 18 squats

8 pull-ups, 16 push-ups, 24 squats

10 pull-ups, 20 push-ups, 30 squats

Y2. Endurance Workout 2:

20 lbs Vest for 5 rounds of Cindy then recover (optional). Repeat for 10 total rounds

Y3. Strength Workout:

Use 35 lbs plate for 5 rounds of Cindy with 1 min recovery btwn rounds

TZ. Fights Gone Bad

(3 rounds for 1 min each with 1 min recovery)

• 20 lbs Wall-Ball Shots or 4 count flutter kicks

• 75 lbs sumo-deadlift high-pull

• 20 inch box jump or jump squat

• 75 lbs push-press

• C2 Row or 4 count mountain climbers

Z1. Endurance Workout 1:

1. 75 lbs sumo-deadlift high-pull 3x2 min

2. 75 lbs push-press 3x2 min

3. 150 Wall Ball Shots or 3x2 min 4 count flutter kicks

4. C2 Row 3x3 min

Z2. Endurance Workout 2:

Complete Rounds for 30 sec and add 5-10 sec per workout

Z3. Strength Workout 1:

Complete Rounds for 30 sec with 20 lbs vest and use 115 lbs barbell

Z4. Strength Workout 2:

Complete 10 reps with 20 lbs vest and use 135 lbs barbell (add weight each workout)

Kettlebell Workouts

CK. Steve Cotter (complete 10+ reps of each) with one kettlebell

• Swings

• Shoulder Press

• One Arm Squat

• Clean

• Snatch

• Overhead Squat

• Side Bend

• Lunge

• One Legged Deadlift

• Clean and Press

• Bent Over Row 2xreps

• Sumo Deadlift Upright Row

K1. Any Workout with 1 Kettlebell

K2. Any Workout with 2 Kett