Devil’s Plaything


AI- Irvine Newport – CrossFit

Warm-up

Double Under Practice and Warmup

Deadlift Tech Work

HSPU Skill Review (Kipping)

Metcon (AMRAP – Rounds)

20 min EMOM

min 1: 20/10 Cal Row

min 2: 30 Double Unders

min 3: 8 Deadlifts 225#/185#

min 4: 8 HSPU

Holiday In Cambodia

AI- Irvine Newport – CrossFit

Tabata Warmup 3 (No Measure)

Tabata Warmup 20 sec on 10 sec off for 5 Rounds Each Movement

*Run 50 Meters

*Banded Squats

*Mountain Climbers

*Hollow Rocks

*Back Extensions

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

5 DB Squat Clean (20-25/35-40#)

10/7 Calories On Assault Bike

15 Wall-ball Ball Russian Twist 14/20#

( on-top on Bench)

*Rest 3 Minutes

6 MIN AMRAP

5 DB Box Step Ups ( 5 on each leg) (30-35/50-55#) 20/24″

10 Inverted Ring Rows

15 GHD Back Extensions

Search and Destroy


AI- Irvine Newport – CrossFit

Burgener & Skills Transfer (No Measure)

Run 200 Meters

Junkyard Dog(partner)

-Jump Overs

-Over Unders

Burgener Warm Up (PVC)

-Down Up

-Elbows High & Outside

-Muscle Snatch

-Snatch Land

-Snatch Drop

Skills Transfer (PVC)

-Snatch Grip Push Press

-Overhead Squat

-Pressing Snatch Balance

-Heaving Snatch Balance

-Snatch Balance

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

3 Muscle Ups

6 Power Snatches 95#/65#

9 Wallballs 20#/14#
RX Bar

RX+ Ring MU

RX+ Power Snatch 135#/85#

Civil War

AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

Metcon (Time)

Cash in: 800m row

10 Burpees

30 Hang Power Cleans (95#/65#)

10 Burpees

30 S2OH (95#/65#)

10 Burpees

30 GHD Back Ext

10 Burpees

30 OH Squats (95#/65#)

10 Burpees

30 GHD Abs

10 Burpees

30 Ring Push Ups

10 Burpees

Cash Out: 800m Run
Modifications (NO RX 4 U):

OH Squats to Front Rack Squats

Ring Push Ups to Hand Release Push Ups

CF OPEN WOD 17.5

AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap
Scaled:

Men: 9 thrusters, 65#

35 single-unders

Women: 9 thrusters, 45#

35 single-unders

Paradise City

AI- Irvine Newport – CrossFit

Partner Wallball Warmup 2 (No Measure)

Dynamax Ball Partner Warm Up

30 sec for each station

Back to back alternating side twists

Interlocked feet sit ups

Alternating seated chest throws

Granny throws

Standing overhead throws

Thruster throws

Around the world / one person does burpees

Metcon (Time)

Partner WOD

Divide the workout however Team chooses

600 Meter Run ( one goes one rest then switch)

60 Renegade Rows (push up+2 db rows=1 rep)

60 Wall Ball Shots 16/25 or 30#

60 Cal Row

60 Bar over burpees

60 D-Ball Slams 20/30

60 K2E
Renegade Rows 20-25/35-40#

Knockin’ on Heaven’s Door

AI- Irvine Newport – CrossFit

Warm-up (No Measure)

2 rounds skiping rope

50 single turns

40 high knee

30 alternating single foot

20 DU

10 crossovers

3x

10 yard banded lateral steps

10 yard spiderman crawl w/elbow drop

10 pillar 2 plank ( Hips Stable)

30 second side plank L&R

Sumo Deadlift (5-5-5-5-5)

Metcon (Time)

Met-Con

3 Rounds For Time

10 S2OH 115/75#

10 Front Rack Single Arm KB Box Step Ups 53/35#

3 Rope Climbs

RX+ 135/95#

Legless Rope Climb
*KB Box Step Ups 10L & 10 R = 1 set

*Box Height Femur should be parallel to the knee cap

Sweet Child O’ Mine

AI- Irvine Newport – CrossFit

Jeffs Gen Warmup 1 (No Measure)

500 Meter Row

All exercises done in a 10m space

Butt Kickers

HighKnees

Side Shuffle

Karaoka

25 Air Squats

Burpee Broad Jumps

Inchworms (reach our as far as poss)

5 Scorpions front & back

10 v-roll ups

Metcon (AMRAP – Rounds and Reps)

7m AMRAP

200m Run

15 GHD

30 DU

Rest 3m

7m AMRAP

200m Row

15 Ring Dips

30 Russian KB Swings 35/53#

Rest 3m

7m AMRAP

15/12 Calorie Assault Bike

30 Air Squats

Row/Run/Bike counts as 1 rep per interval

Score a running total of Rounds + Reps after all 3 AMRAPs

Welcome To The Jungle

AI- Irvine Newport – CrossFit

Warm-up (No Measure)

Heavy Sledding

3 Rounds

Drag 50 meters

Pull 50 Meters

Push 50 Meters

Suitcase Carry 50 meters
Use Black Straps For Sled Warmup

Sled weight Men 3 plates

Sled weight women 2 plates

KB Suitcase Weight ( one KB only 70# / 44# )

Metcon (AMRAP – Rounds and Reps)

5x3min amrap

Power cleans 3 reps 135/85#

Front Rack Lunge 6 reps 135/85#

Burpee Pullups 9 reps

Rest 1 min
Each round starts on the last movement you were on. Example: time expired, and you completed 5 burpee pull-ups. Next round start on burpees and finish your 4 burpees!

Casey Jones

AI- Irvine Newport – CrossFit

Warm-up

Coach’s Choice

DodgeBall Warmup (No Measure)

Dodgeball Warmup 2 rounds

1st Round Is 5 minutes Total Playing Time. Once a player is hit they must step out to the side and complete 5 burpees to buy back into the game.

2nd Round Is Elimination, once you’re hit you’re out! Last man or woman standing wins!

Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP

3 Round Of “Cindy”

10 Box Jumps + 200 Meter Run
1 Round Of “Cindy”

5 Pull-ups

10 Push-ups

15 Air Squats