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WOD + Ab Work

Capstone CrossFit – CrossFit

Every Minute on the Minute of 10 minutes of…

Odd: 15 Single Arm Thrusters with DB
Even: 20 Single Arm Hang Power Cleans with DB

*alternate arms as needed, strategy for this workout relies on you*

Ab Work:

3 Rounds of…
30 second Plank Hold
30 second Plank Shoulder Taps
30 second Right Plank
30 second Right Plank Left Leg Raise
30 second Left Plank
30 second Left Plank Right Leg Raise
30 second Rest

Warm-up

400m Run/Jog or 500m Row

with 2x 2.5lbs plates perform

2 Rounds:

10 Side

10 Swings Diagonal

10 Swings Front

then,…

5 Burpee Broad Jumps

10 Diamond Push-ups

15 Air Squats

WOD Prep

9 – 12 – 15

PVC Thrusters

PVC Power Cleans

WOD + Optional Abwork

Capstone CrossFit – CrossFit

3 Rounds for Time of…

75 Plate Ground-to-Overhead
50 GHD sit-ups
25 DB Good Mornings

Optional Ab Work:

4 Rounds:
30 Crunches
30 Crunches at 90 degrees
30 Toe Touches

*goal for the ab work is to do each round unbroken*

Warm-up

3 Rounds:

10 Ninja Flow

16 Toe Touch & Twist

1 min right foot over left

1 min left foot over right

then,…

200m Run

40 Mountain Climbers

200m Run

20 Push-ups

WOD + Cool Down

Capstone CrossFit – CrossFit

AMRAP in 30 minutes of…

400m Overhead Medball Run
30 Alternating V-ups
20 Medball Alternating Push-ups
10 DB Plank Rows

Cool Down:
Spend 3 minutes in Child’s Pose

Warm-up

Dynamic

400m Run/Jog

High Knees

Butt Kicks

Punter’s Kicks

Side Lunge & Rotate

Chicken Walk

Inchworm with push-up

Bear Crawl

Crab Walk

WOD Prep

200m Medball Run

20 Push-ups

10 V-ups

5 Bent-Over DB Rows

200m Overhead Medball Run

15 Medball Push-ups

10 Alternating V-ups

5 Plank DB Rows

“Dumbbell DT” WOD + Ab Work

Capstone CrossFit – CrossFit

5 Rounds for Time of…

12 DB Deadlifts
9 DB Hang Power Snatches
6 DB Push Jerks

*start the first round with your right arm then switch to your left arm for the second round then back to your right arm for the third round & etc.*

Goal is to finish each round completely unbroken

Ab Work:
300 Kettlebell Russian Twists

Warm-up

PVC Shoulder Mobility

3 Rounds:

10 Up & Overs

10 Around the Worlds

10 One Arm Shoulder Pivots

Samson Stretch 30 seconds

then,…

30 – 20 – 10

Jumping Jacks

Air Squats

Arm Swings

WOD Prep:

2 Rounds with one DB:

10 Sumo Deadlifts

5 Strict Presses

12 Deadlifts

8 Push Presses

7 Hang Snatches

10 Push Jerks

WOD

Capstone CrossFit – CrossFit

For Time of…

50 Double Unders
20 Burpees
20 Alternating Jumping Lunges
–Rest 2 minutes–
75 Double Unders
30 Burpees
30 Air Squats
–Rest 2 Minutes–
100 Double Unders
40 Burpees
40 Alternating Pistols

Warm-up

Start with a 500m Row or 400m Run/Jog

then,…

3 Rounds of:

10 Pigeon Stretch

10 Downward Dog to Cobra

Laying Knee to Chest

Side Quad Stretch

15 Scorpion Touches

Child’s Pose

WOD Prep

40 Singles

10 Burpees

15 Lunges

30 Singles

10 Box/Assisted Style Pistols

15 Air Squats

40 Singles

10 Jumping Lunges

10 Pistols

“Angie-ish” WOD + Ab Work

Capstone CrossFit – CrossFit

For Time of…

100 DB Curls each arm
100 Push-ups
100 Sit-ups
100 Air Squats

*if you have access to a pull-up bar replace DB curls with kipping pull-ups*

Optional Abwork:

3 Rounds:
30 Flutter Kicks
30 Scissors
30 Leg Lifts
30 Wave-offs

*the goal for the ab work is to do each round completely unbroken*

Warm-up

Put the song “Flowers” by Moby on and perform a squat when she says “Bring Sally down” and hold a good squat position until she says “Bring Sally up” in which you stand up then go back down when she says,… etc.

then,…

Wrist & Forearm Stretch

2 Rounds 30 seconds each

– fingers forward

– fingers toward

3 Rounds:

250m Row/Run

5 push-ups

10 air squats

15 sit-ups

SWOD + WOD

Capstone CrossFit – CrossFit

SWOD:

10 – 10 – 10 – 10 – 10
Single Arm DB Bench Presses *each arm*
DB Skull Crushers

then,…

For Time of…

21 – 15 – 9

DB Woman Makers
DB Turkish Get-Ups

Notes:
– progression for the Woman Maker’s is:
1. push-up
2. row right
3 push-up
3. row left
4. match feet outside dumbbells
5. jump to snatch
– alternate arms as needed for the snatch portion of the Woman Maker’s; however, row with both arms
– if you have (2x) dumbbells use both
– alternate arms as needed for the Turkish Get-Ups

Warm-up

Start with a 400m Run/Jog or 500m Row

then,…

Banded Shoulder Stretch

PVC Shoulder Stretch Complex

30 Handstand Shoulder Rocks

20 Handstand Shrugs

then,…

AMRAP for 5 minutes of…

10 Russian Swings

5 Burpees

WOD Prep

10 Man Makers with no weight

10 Turkish Get-ups with no weight

8 Man Makers each arm with weight

8 Turkish Get-ups each arm with weight

Support Your Local Box WOD #3

Capstone CrossFit – CrossFit

For Time of…

50 Dumbbell Deadlifts (2x 50/35 lbs)
50 Abmat Sit-ups
50 Box Step-ups (24/20″)
50 Single-Arm Dumbbell Thrusters (50/35 lbs)

Time Cap: 20 minutes

Scaled:

50 Dumbbell Deadlifts (2×35/20 lbs)
50 Knees-to-Chests
50 Box Step-Ups (20″)
50 Single-Arm Dumbbell Thrusters (35/20 lbs)

Notes: The sequence for this workout is 50 Dumbbell Deadlifts followed by 50 AbMat Sit-Ups, then 50 Box Step-Ups, then 50 Single-Arm Dumbbell Thrusters. If performing the workout as prescribed, the deadlift requires two dumbbells while the thruster only requires one.

For all movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.

Score is the total time it takes to complete the entire workout or the total number of repetitions completed before the 20-minute time cap.

Warm-up

Dynamic

High Knees

Butt Kicks

Punter’s Kicks

Hurdle Stretch

Quad Stretch

Squat & Pivot

Inch Worm with Push-up

Internal Rotation

RDL Stretch

Chicken Walk

Static

2 Rounds

1 minute Single Leg Box Quad Stretch

WOD Prep

Using 1x Dumbbell perform:

10 Deadlifts (R)

10 Abmat sit-ups

10 Deadlifts (L)

10 Box Step-ups (each leg)

10 Single Arm Thrusters (alternate as needed)

10 Dumbbell Deadlifts (with 2x DBs)

AMRAP WOD + Ab Work

Capstone CrossFit – CrossFit

As Many Rounds as Possible in 15 minutes of…

50 ft Bear Crawl
7 Goblet Squats
*after each round at 3 Goblet Squats*

Post Ab Work: 150 Abmat sit-ups for time

Warm-up

Start with 5 minutes of Pigeon Stretch alternating to Downward Dog

after each leg

then,…

3 Total Rounds of 1 minute at each Station

– wall squats

– 50ft Crab Walk

– Box Lunge Stretch

– 50ft Reverse Crab Walk

WOD Prep

25ft Bear Crawl

15 Air Squats

25ft Bear Crawl

15 KB Sumo Deadlifts

25ft Bear Crawl

15 Goblet Squats

WOD

Capstone CrossFit – CrossFit

5 Rounds for Time of…

30 Kettlebell Swings
30 Calorie Row
30 Abmat Sit-ups

Warm-up

With a Rower perform:

400m Row Arms Only

400m Row Legs & Hips Only

400m Row Full Body

2 Rounds of Standing Chest Stretch

1 minute with knuckles facing down

1 minute with palms facing down

2 Rounds of PVC Shoulder Mobility

10 Up & Overs

10 Around the Worlds

10 Shoulder Pivots

10 PVC Good Mornings

1 minute PVC/Banded/Towel Stretch

WOD Prep

20 Russian Swings

10 Calorie Row

10 Sit-up to Pike

20 Full Swings

10 Calorie Row

10 Sit-up to Wide

Hydrate & start workout