Olive Branch CrossFit

“Surf and Turf”

For Time:
70/50 Calorie Row
50 AbMat Sit-ups
30 Wreck Bag Ground to Shoulder (70/50)
50 AbMat Sit-ups
70/50 Calorie Row

Power Clean

Build to Heavy Touch and Go 5-Rep

Guard Rail – Part One

AMRAP 3:
9/6 Calorie Assault Bike
9 Power Cleans (115/80)

Rest 3 Minutes

Guard Rail – Part Two

AMRAP 3:
9/6 Calorie Assault Bike
7 Power Cleans (135/95)

Rest 3 Minutes

Guard Rail – Part Three

AMRAP 3:
9/6 Calorie Assault Bike
5 Power Cleans (155/105)

Snatch Complex

In 10 minutes
Build to Heavy Set of: Snatch Pull + Hang Squat Snatch + Squat Snatch

Back Squat

3 Sets of 9 (76%-80%-84% of 1RM Back Squat)

“Dirty Thirty”

For Time: (25 Minute Time Cap)
30 Box Jumps (24/20)
30 Chest to Bar Pull-ups
30 Kettlebell Swings (53/35)
30 Front Squats (115/80)
30 Toes to Bar
30 Push Press (115/80)
30 Deadlifts (115/80)
30 Wall Balls (20/14)
30 Burpees
30 Double Unders

Good Luck to everyone running in the 24 hour race this weekend. Here’s what we’ll do Saturday at the gym:

“Stop Drop & Roll”

Teams of 3
For Time (30 Minute Cap):
1200 Meter Wreck Bag Run (70/50)
140/100 Calorie Assault Bike
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)

“Tread Water”

For Time:
2k Row
150 Double Unders
10 Rounds of “Cindy”

1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats

“You’re only one workout away from a good mood.”

Split Jerks

A) Pausing Split Jerk: 3×2
B) 3 Jerk Drives + 1 Split Jerk: 3×1 Complex
C) Split Jerk: 5×1

Enter heaviest Split Jerk into SugarWoD or comments

“Long Gone”

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike
1 Minute Rest

*Score is lowest rep total across the five rounds.

Overhead Squat

Build to a heavy single

Snatch Balance

Build to a heavy single

Snatch

Build to a heavy single

Gymnastic Conditioning

AMRAP 6:
1 Strict Toes to Bar
1 Strict Handstand Push-ups
2 Strict Toes to Bar
2 Strict Handstand Push-ups
3 Strict Toes to Bar
3 Strict Handstand Push-ups
…
Continue to Climb by 1 Rep Each

Directly Into…

AMRAP 4:
1 Toes to Bar
1 Handstand Push-ups
2 Toes to Bar
2 Handstand Push-ups
3 Toes to Bar
3 Handstand Push-ups
…
Continue to Climb by 1 Rep Each

Skill

5 Rounds:
– Handstand Hold max effort
– Weighted Strict Pull-Ups, Climbing
– 5, 3, 2, 1, 1, 1

* Round 1 – max effort handstand hold plus 5 strict pull-ups.
Round 2 – max effort handstand hold plus 3 strict pull-ups………

MetCon

EMOM x 10
– Even – Alternating Single Arm Dumbbell Power Snatches (35/20)
– Odd – Max Effort Wall Balls (20/14)

*Rep scheme for even minutes – 20, 18, 16, 14, 12

**Score is Total Reps of Wall Ball Shots

Midline

100 AbMat Sit-Ups

MetCon

For Time:
– 1 Mile Run
– 1000m Row
– 100 Calorie Bike

Mobility

10:00 Hip Mobility Work

Midline

5:00 Plank

“31 Heroes”
Teams of 2, AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
Continuous run with Sandbag (45/25)

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

The weight selection for thrusters should be something that athletes could complete 10+ repetitions unbroken when fresh. This is a heavier stimulus, but something that could be completed in 1-2 sets within the workout.

Run Modifications:
Row – 500/400 Meters
Schwinn Bike – 40/30 Calories
Assault Bike – 25/18 Calories