Forged Fitness Of Raleigh, Forged Fitness of Cary – CrossFit
CHOOSE YOUR OWN ADVENTURE DAY
Weightlifting
WTLT1: Metcon (No Measure)
Warm-up – Clean and Jerk Progression
3 reps of each exercise, repeat entire progression 1-3 times with
empty bar
Clean High Pull
Muscle Clean + Strict Press
Tempo Front Squat 53X1
Power clean
Clean pull under + push jerk
Hang squat clean + split jerk
A. Power Jerk – 15 x 1 @ 65%+, EMOM (go every
minute) –
B. Power snatch – build to a heavy double (2) for the day
C. Back squat
●C1. Build to a heavy double (2) for the day
●C2. Back off sets – 3 sets x 4 reps @ 80+% C1 (start
@ 82% of C1, add load on each set)
Weightlifting
WTLT2: Metcon (No Measure)
Warm-up – Air squats, and lower weighted squats
Back squat – 5 sets x 4 reps – build to a heavy set of 4 in
5 sets (start counting sets from 70% up)
Rest 2 min, then:
3 Push press @ as heavy as form allows
Rest 1 minute
5 Dumbbell bent over row @ as heavy as form allows,
Rest 2 minutes then repeat for
5 rounds/sets
Rest 2 min then
10 Single arm KB press @ AHAFA,
Rest 1 minute
10 Single arm KB row @ AHAFA,
Rest 1 minute then repeat for 3 rounds/sets
Metcon
AMRAP: Metcon (AMRAP – Rounds and Reps)
AMRAP:
20 wall balls (20/14)
10 Deadlifts (225/155)
20 Burpees
10 Chest to Bar Pull ups
20 Calorie Row
15 Box Jumps
5 toes to Bar
This workout is done in intervals 2 minutes Work, 2 min Rest–for 8 rounds. Pick up where you left off after each rest period.
Metcon
Metcon (Time)
You can alternate sets of intervals between row or Assault Bike. Active recovery (AR) can be just walking around, slow row or bike
OR mobility work.
30 sec @ 100% effort (row/Bike)
30 sec rest/AR
30 sec @ 100% effort (row/Bike)
30 sec rest/AR
30 sec @ 100% effort (row/Bike)
30 sec rest/AR
Rest 1 minute
5 rounds
30 sec @ 100% effort (Double unders)
30 sec rest/AR
30 sec @ 100% effort (Double unders)
30 sec rest/AR
30 sec @ 100% effort (Double unders)
30 sec rest/AR
Rest 1 min
5 rounds
Wall Balls (20/14)
Burpees
18-15-12-9-6-3
(10 min time cap)