WOD

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WORKOUT OF THE DAY

MONDAY

CrossFit Monday

15 min EMOM

Min 1- 16 Single Arm Overhead Lunges (50#/35#)

Min 2- 13 Toes to Bar

Min 3- 10 Alternating DB Snatch (50#/35#)

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@ the 15:00 min mark begin

3 rds for time

16 Single Arm Overhead Lunges (50#/35)

13 Toes to Bar

10 Alternating DB Snatch (50#/35#)

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Catalyst Monday

3 rounds of:

12 Ring Rows

24 Walking Lunges

12 DB Push Press (50#/35#)

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Competition Monday

CrossFit

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Gymnastic Pulling Complex:

5 Unbroken Sets:

5 Strict Chest to Bar

5 Toes to Bar

5 Bar Muscle Ups

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3 Back Squats at 85% at 1RM

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TUESDAY

CrossFit Tuesday

“Big Clean Complex”

High Hang Clean

Hang Clean

Clean

Push Press

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High Hang Clean

Hang Clean

Clean

Push Jerk

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High Hang Clean

Hang Clean

Clean

Split Jerk

- Everything must be unbroken

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Competition Tuesday

CrossFit

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Gymnastics Pushing Complex:

5 Unbroken Sets:

7 Strict HSPU

7 Hand Release Push Ups

7 Kipping HSPU

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3 Deadlifts at 85% of 1RM

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WEDNESDAY

Catalyst Wednesday

AMRAP in 13 min:

15 Cal Row

10 DB Front Squats (50#/35#)

5 DB Power Cleans (50#/35#)

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CrossFit Wednesday

AMRAP in 10 min:

3 Overhead Squats at 95/65#

3 Chest to Bar

6 Overhead Squats

6 Chest to Bar

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Add 3 Reps every round

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Competition Wednesday

CrossFit

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Gymnastics Ring Complex:

5 Unbroken Sets:

3 Strict Muscle Ups

4 Ring Dips

5 Kipping Muscle Ups

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3 Overhead Squats at 85% of 1RM

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THURSDAY

CrossFit Thursday

"Bring a Friend Day"

- Bring a friend to try a CrossFit Class with us here at CrossFit Big D.

- Come one. Come all. Come all at once.

- Free Classes for anyone and everyone today!

3 Rounds:

500m Row

100 Double Unders

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FRIDAY

Catalyst Friday

For Time:

75 Kettlebell Swings

*EMOM perform 3 Burpees

(15:00 Time Cap)

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CrossFit Friday

From 0:00 to 4:00 min:

3 rounds:

• 7 Burpee Box Jump Overs

• 5 Deadlifts (225#/155#)

From 4:00 - 8:00 min:

3 Rounds:

• 8 Burpee Box Jump Overs

• 4 Deadlifts (315#/225#)

From 8:00 - 12:00 min:

• 9 Burpee Box Jump Overs

• 3 Deadlifts (365#/275#)

**Scaling options**

Rx) See Above

1) Burpees Box Jump Overs

&

Deadlift weight...

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Competition Friday

CrossFit

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Gymnastics Shoulder Complex:

5 Unbroken Sets:

12 Push Ups

3 Wall Walk

12 Push Ups

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3 Front Squats at 85% of 1RM

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SATURDAY

Catalyst Saturday

FREE WORKOUT AT 10AM!!

Open to anyone and everyone who wants to give CrossFit a try. Bring a friend, bring a family members, heck bring your dog but most importantly just bring it in and find how what BIG Things are waiting for you.

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CrossFit Saturday

Open Gym: 8:00am - 10:00am

- Make up something you missed

- Work on something you suck at

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FREE CrossFit Workout: 10:00am

- Come try CrossFit for free and get some quality coaching while you’re at it!

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Competition Saturday

Teams of Two:

20:00 AMRAP

1,600m Run

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Remainder of time perform AMRAP of:

10 Snatches (185/115)

20 Burpees

10 Bar Muscle Ups

*Run is done together, after that only 1 partner is allowed to work at a time.

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SUNDAY

CrossFit Sunday

Open Gym: 8:00am - 10:00am

- Make up something you missed

- Work on something you suck at

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Coach Led CrossFit Workout: 9:00am

- Come see the workout of the day and get some quality coaching while you’re at it!

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