Crossfitsv finalbluelogoonly
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28

  • Rest Day

29

  • Warm Up:
  • Every 3 mins for 15 mins: Bike Erg Calories and Box Jumps
  • Scaled Version: Every 3 mins for 15 mins: Bike Erg Calories and Box Jumps
  • Garage Version: Every 3 mins for 15 mins: 300 m and Box Jumps
  • Optional Midline: 3 RFQ: Strict Toes-to-bars, Double Kettlebell Swings and Double Unders
  • Post Workout: FQ: Seated Banded Leg Curls and Seated Calf Raises

30

  • Warm Up:
  • SQT
  • Scaled Version: 3 RFT: Ground-to-Overheads and Shuttle Runs
  • Garage Version: 3 RFT: Dumbbell Ground-to-Overheads and Shuttle Runs
  • Optional: FQ: Strict Handstand Push-ups
  • Post Workout:

May | 1

  • Warm Up:
  • Snatch Pull + Snatch + Overhead Squat : 1-1-1-1-1
  • Lifting: Single Arm Dumbbell Rows and Glute Bridges
  • Garage Version: Lifting: Single Arm Dumbbell Overhead Squats, Single Arm Dumbbell Rows and Glute Bridges
  • Post Workout:

2

  • Warm Up:
  • 4 RFT: Rows and 400 m
  • Scaled Version: 4 RFT: Rows and 200 m
  • Garage Version: Run : 6x 400 m, rest 2 mins
  • Post Workout:

3

  • Warm Up:
  • FT: Power Cleans, Bar Facing Burpees and Rope Climbs
  • Scaled Version: FT: Power Cleans, Bar Facing Burpees and Rope Pull-to-Stands
  • Garage Version: FT: Dumbbell Power Cleans, Burpee Over Dumbbells and Strict Pull-ups
  • Post Workout 1: Reverse Hyper : 3x20
  • Post Workout 2: Hollow Hold : 3x 20 secs

4

  • Warm Up:
  • FT: Front Squats, Push Jerks and Bike Calories
  • Scaled Version: FT: Front Squats, Push Jerks and Bike Calories
  • Garage Version: FT: Dumbbell Front Squats, Dumbbell Push Jerks and Double Unders
  • Optional Gymnastics: FQ: Strict Muscle-ups
  • Post Workout:

5

  • Rest Day

6

  • Warm Up:
  • Hang Power Snatch : 3-3-2-2-1-1-1
  • Scaled Version: Hang Power Snatch : 5-5-5-5-5
  • Garage Version: Alternating Dumbbell Snatch : 10-10-10-10-10, rest 2 mins
  • Optional Accessory: FT: Jog
  • Post Workout:

7

  • Warm Up:
  • The Shaman - Part 1: AMRAP 6 mins: Wall Balls, Deadlifts and Toes-to-bars
  • The Shaman - Part 2: AMRAP 6 mins: Wall Balls, Power Cleans and Chest-to-bar Pull-ups
  • The Shaman - Part 3: AMRAP 6 mins: Wall Balls, Clean & Jerks and Bar Muscle-ups
  • Scaled Version - Part 1: AMRAP 6 mins: Wall Balls, Deadlifts and Hanging Knee Raises
  • Scaled Version - Part 2: AMRAP 6 mins: Wall Balls, Power Cleans and Pull-ups
  • Scaled Version - Part 3: AMRAP 6 mins: Wall Balls, Clean & Jerks and Chest-to-bar Pull-ups
  • Garage Version - Part 1: AMRAP 6 mins: Wall Balls, Dumbbell Deadlifts and Toes-to-bars
  • Garage Version - Part 2: AMRAP 6 mins: Wall Balls, Dumbbell Power Cleans and Chest-to-bar Pull-ups
  • Garage Version - Part 3: AMRAP 6 mins: Wall Balls, Dumbbell Clean & Jerks and Bar Muscle-ups
  • Post Workout:

8

  • Warm Up:
  • Flow Workout: FT: Rows, Thrusters, Banded Push-ups and 9 more
  • Scaled Version: FT: Rows, Thrusters, Push-ups and 9 more
  • Garage Version: FT: Runs, Dumbbell Thrusters, Push-ups and 7 more
  • Optional Accessory: FQ: Banded AbMat Sit-ups and Back Extensions
  • Post Workout:

9

  • Warm Up:
  • Grunt Work: Kettlebell Farmers Carry : 1x 10 mins and Kettlebell Deadlifts
  • Scaled Version: Kettlebell Farmers Carry : 1x 10 mins and Kettlebell Deadlifts
  • Optional Accessory: FT: Handstand Push-ups and Bike Calories
  • Post Workout:

10

  • Warm Up:
  • FT: Power Snatches and Burpee Box Jump Overs
  • Scaled Version: FT: Power Snatches and Burpee Box Jump Overs
  • Garage Version: FT: Alternating Dumbbell Snatches and Burpee Box Jump Overs
  • Optional Grunt Work: FT: Sled Drag
  • Post Workout:

11

  • Warm Up:
  • FT: Rows, Bar Muscle-ups and Back Squats
  • Scaled Version: FT: Rows, Jumping Bar Muscle-ups and Back Squats
  • Garage Version: FT: 1 mi, Bar Muscle-ups and Dumbbell Squats
  • Optional Midline: FQ: L-Sits and Handstand Holds
  • Post Workout:

12

  • Rest Day

13

  • Warm Up:
  • 21-15-9: Push Jerks and Wall Balls
  • Scaled Version: 21-15-9: Push Jerks and Wall Balls
  • Garage Version: 21-15-9: Dumbbell Push Jerks and Wall Balls
  • Optional Accessory Work: 3 RFT: Plate Suitcase Carries and Plate Overhead Carries
  • Post Workout:

14

  • Warm Up:
  • AMReps 11 mins: Front Rack Lunges, Chest-to-bar Pull-ups, Bar Muscle-ups and 3 more
  • Scaled Version: AMReps 11 mins: Front Rack Lunges, Jumping Pull-ups, Pull-ups and 3 more
  • Garage Version: AMReps 11 mins: Dumbbell Front Rack Lunges, Chest-to-bar Pull-ups, Bar Muscle-ups and 3 more
  • Optional Accessory Work: FQ: Handstand Walk Practice

15

  • Warm Up:
  • Sumo Deadlift : 5-3-5-2-5-1
  • Dumbbell Incline Bench Press : 15-15-15
  • Scaled Version:
  • Garage Version: Lifting: Dumbbell Sumo Deadlifts and Dumbbell Incline Bench Press
  • Optional Accessory Work: FQ: Hip Extensions and Hollow Rocks
  • Post Workout:

16

  • Warm Up:
  • FT: Dumbbell Burpees, Toes-to-bars and Double Unders
  • Scaled Version: FT: Dumbbell Burpees, Hanging Knee Raises and Single Unders
  • Optional Accessory Work: "Tabata" - Double Kettlebell Front Rack Hold : 8 x 20 secs / 10 secs
  • Post Workout:

17

  • Warm Up:
  • Scaled Version: 3 RFT: Squat Cleans, Pull-ups and 600 m
  • Garage Version: 3 RFT: Dumbbell Squat Cleans, Pull-ups and 800 m
  • Badger
  • Optional Accessory Work: 4 RFQ: D-Ball Bear Hug Carries and Farmers Walks

18

  • Warm Up:
  • Team Workout: FT: Box Jump Overs and Hang Power Snatches
  • Scaled Version: FT: Box Jump Overs and Hang Power Snatches
  • Garage Version: FT: Box Jump Overs and Dumbbell Snatches
  • Optional Accessory Work: 4 RFQ: Rope Climbs and Strict Handstand Push-ups
  • Post Workout:

19

  • Rest Day

20

  • Warm Up:
  • AMRAP 6 mins: Deadlifts, Bar Facing Burpees and Goblet Box Step-ups
  • Scaled Version: AMRAP 6 mins: Deadlifts, Bar Facing Burpees and Goblet Box Step-ups
  • Garage Version: AMRAP 6 mins: Dumbbell Deadlifts, Bar Facing Burpees and Goblet Box Step-ups
  • Optional Accessory: 3 RFQ: Double Unders and Waiters Walks
  • Post Workout:

21

  • Warm Up:
  • Power Clean : 3-3-3-1-1-1
  • Kneeling Jump-ups : 5x5
  • Single Arm Dumbbell Row : 30-30
  • Scaled Version: Power Clean : 3-3-3-1-1-1
  • Scaled Version: Box Jump : 5x5
  • Scaled Version: Single Arm Dumbbell Row : 30-30
  • Garage Version: Dumbbell Power Clean : 10-10-10
  • Garage Version: Kneeling Jump-ups : 5x5
  • Garage Version: Single Arm Dumbbell Row : 30-30
  • Optional Accessory - Option A: Bike Calories : 120 Reps for Time
  • Optional Accessory - Option B: Row Calories : 120 Reps for Time
  • Post Workout:

22

  • Warm Up:
  • The Admiral
  • Scaled Version: 3 RFT: Burpee Jumping Pull-ups, Front Squats and Box Jump/Step-ups
  • Garage Version: 3 RFT: Burpee Pull-ups, Dumbbell Front Squats and Box Jumps
  • Optional Accessory: 3 RFQ: Hollow Rocks and Hip Extension Holds
  • Post Workout:

23

  • Warm Up:
  • 3 RFT: Row Calories, Dumbbell Snatches and Toes-to-bars
  • Scaled Version: 3 RFT: Row Calories, Dumbbell Hang Snatches and Hanging Knee Raises
  • Garage Version: 3 RFT: 400 m, Dumbbell Snatches and Toes-to-bars
  • Optional Accessory: Alt EMOM 10 mins: Bar Muscle-ups and Handstand Holds
  • Post Workout:

24

  • Warm Up:
  • Chipper: Push-ups, Dips, Handstand Push-ups and 3 more
  • Scaled Version: Chipper: Push-ups, Banded Dips, Z Press and 3 more
  • Garage Version: Chipper: Push-ups, Dips, Handstand Push-ups and 3 more
  • Optional Accessory: FT: Sled Drag
  • Post Workout:

25

  • Warm Up:
  • 2 RFT: Thrusters and Muscle-ups
  • Scaled Version: 2 RFT: Thrusters and Jumping Muscle-ups
  • Garage Version: 2 RFT: Dumbbell Thrusters and Muscle-ups
  • Optional Accessory: Alt EMOM 12 mins: Ring Rows and Air Squats
  • Post Workout:

26

  • Rest Day

27

28

29

30

31

Jun | 1