Thursday

CrossFit Pineville – CrossFit

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Warm-up

Hip HInge Warm-up

Samson Stretch x 30 sec each side (focus on flexing and relaxing the glute through the 30 sec)

Frog Stretch x 1 min (move through cat/cow during 30 sec)

Feet Together Glute Bridge x 20

KB Dimmel DL x 20 reps

Then..

2 Round

10 SA KB DL (right)

10 Russian Twists

10 SA KB DL (left)

10 Russian Twists

Weightlifting

Hang Clean (1 Clean Lift Off + 1 Hang Clean + 1 Clean)

E2MOM for 10 sets

*Build to a heavy complex

Metcon

Metcon (Time)

For time:

15 Power Clean (155/105)

30 Push-ups

10 Power Clean

20 Push-ups

5 Power Clean

10 Push-ups
*10 min cap

Home Workout

Accessories

Explosive Work

3 rounds for quality

5 Slam ball Scoop Throw

5 Max Vertical jump knee to chest (reset each rep)

20 speed high knees

rest 1-2 min

Metcon

Metcon (4 Rounds for reps)

4 rounds (24 min)

45 sec on

15 sec off

Station 1: Air squat + reverse lunge each leg

Station 2: Shoulder tap + mountain climber

Station 3: Superman + Scap Pull down

Station 4: Table Toe Touch

Station 5: Slider Mtn Climber

Station 6: Glute Bridge Sliders
complete barefoot if possible

Metcon (4 Rounds for reps)

2 Rounds

2 min AMRAP Renegade Rows

rest 2 min

2 Min AMRAP Toes to KB

rest 2 min

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

Overhead Prep

2 sets

10 Banded Pass Through

10 Reverse Snow Angels (Slow and Controlled)

3 sets

30-60 sec active hang

10 Plank Shoulder Taps

Gymnastics

15 min

Every 30 sec ALT for 3 min

Station 1: 3 False Grip Ring Pull-ups or Ring Rows

Station 2: 20 sec ME Push-ups

Rest 2:00

Every 30 sec for 6 min

1 Strict Ring MU or Strict C2B Pull-up

Metcon

Metcon (6 Rounds for reps)

3 times through

90 sec AMRAP

3 DB Devil’s Press (50/35)

6 DB Power Clean

9 DB Thrusters

Rest 90 sec

90 sec AMRAP

3 Burpees Over DBs

6 DB Clean & Jerk

9 DB Front Squats

Rest 90 sec

Home Workout

Metcon (No Measure)

RISE UP

1:20 on :30 off

1 time each station

4 times through

Station 1:

10 plank toe touches with pause at toe (5/side)

ME Bear Crawl remaining time

Station 2:

5 squat jumps

10 High knees (5/leg)

20 Air squats

Station 3:

KB/DB OH walking lunge 20′ (R)

5 Gob Squat

KB/DB OH Walking lunge 20′ (L)

5 Gob Squat

ME Inch worm pushups RT

Station 4:

AMRAP

Shuttle Run 20′

Tuesday

CrossFit Pineville – CrossFit

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Warm-up

10 min

Samson Stretch x 60 sec each side

Half Saddle Stretch x 30 sec each side

Followed by…

10 Cossack Squats each side

10 Kang Squats

Followed by…

2 rounds

30 sec Jump Squats

5 Spider Stretch each leg

Weightlifting

20 min

Back Squat (4,3,2,1,1,2,2,2,2)

E2MOM

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Rest 2:00 then..

EMOM for 4 sets

2 reps @ 80%

*Focus on speed out of the bottom on the 4×2

Metcon

Metcon (Time)

For time:

40 Wall Balls (20/14)(Rx+ 30/20)

20 Burpee Box Jump-Overs (24/20)

30 Wall Balls

15 Burpee Box Jump-Overs

20 Wall Balls

10 Burpee Box Jump-Overs
12 min cap

Home Workout

Metcon (AMRAP – Rounds and Reps)

Every 75 sec until you cant finish in time

10 wallballs

8 Burpees
15 round cap

rest remaining time inside 75 sec

*complete until you cannot finish all wall balls and burpees inside time frame

Accessories

4 rounds

double tabata

40 sec on 20 sec off

Flutter kicks

Hollow rocks

Monday

CrossFit Pineville – CrossFit

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Warm-up

3 Rounds

10 Banded Pass Throughs

10 Arm Circles Forward/Backward

5 KB Windmills Each Arm

30 sec Active Bar Hang

Weightlifting

15 min

Shoulder Press (5×3)

*Build to a heavy 3RM

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

400m Run

8 Strict Pull-ups

12 Strict HSPU

Home Workout

Dumbbell Z-Press (3x ME weak arm)

Start with weak arm, Complete as many reps as possible

then switch arms and complete the same number of reps

rest 2-3 min b/t sets

Metcon

Metcon (Time)

4 rounds

Round 1

15 Right arm DB thrusters

30 Alt V-ups

Round 2

15 Left arm DB thrusters

30 Alt v-ups

repeat both arms on more time

rest 2 min

4 Rounds

Round 1

10 SA (R) DB Snatch

20 Lateral hops over DB (over and back is 1)

Round 2

10 SA (L) DB Snatch

20 Lateral hops over DB

repeat both sides again
Rx+ dual DB

Accessories

Accessory Armor

100 banded pullaparts (for quality, not speed!)

every break complete 30 sec side plank each side

A Look Ahead : Programming Week of 05/18

Happy Sunday athletes!  We’re entering week 2 of Phase 1 here in NC and we’re hopeful that means Phase 2 is set to begin this coming weekend and we can reopen as of next week!!!  Woohoo!!  We’re not holding our breath just yet, but we do have preparations under way for reopening as of Monday, May 25th…Memorial Day!  And you. know what that means…Memorial Day Murph!!

We can’t wait to share a workout with you guys!  Y’all have been an incredible support and source of motivation for us during these weeks of “At Home” workouts.  Have no fear, if you’re not ready to come in yet we will continue to supply “At Home” WODs for a while once we do open, but we’re ready to sweat it out in the gym like old times 😉  Fingers crossed we’re only a week out!!!

Here’s your look ahead…

Monday – It’s a strict kind of day…working some strict press first, working up to a heavy 3 rep.  Then, 15 minutes of running, strict pull-ups and strict hspu!

At Home WOD – Db/kb z-press to start us off!  Then, a few rounds of single arm db/kb thrusters, V-ups, single arm db snatches, and lateral hops over the db/kb with some built in rest.  A little shoulder/back accessory work to close things out.

Tuesday – Back squat day!  Then, some wallballs and burpee box jump over fun!

At Home WOD – Some interval work of wallballs and burpees!  Then, double Tabata work of flutter kicks and hollow rocks.

Wednesday – Starting off with some gymnastic work – pull-ups/ring rows + push-ups, then strict muscle up or chest to bar.  After, 90 sec intervals of a devil’s press, db clean and thruster complex or a burpee, clean and jerk, front squat complex!

At Home WOD – Interval work today – 1:20 on/30 sec off!  Full body!  Go hard and enjoy that rest!

Thursday – First up, a little clean complex to begin with, followed by a couplet of power cleans and push-ups!

At Home WOD – 5×400 m runs today!  Followed by some renegade rows and toes to kb.

Friday – Weighted step-ups, strict hspu and strict chin-ups up first.  Afterwards, 2 rounds of a rowing, t2b, and suitcase walking lunge triplet!

At Home WOD – 20 minute AMRAP of single arm sumo deadlift high pulls, slam balls and Russian twists!  Afterwards, a little jumping lunge finisher.

Saturday – A fun full body workout awaits!  We’ll see you on zoom!

Sunday Endurance – More running intervals!  Always feel free to adapt to bike, rower, burpees, jump rope, whatever you fancy 😉

***If you are planning to perform Murph Monday (either with us in person *hopefully* or at home), maybe make Sunday a light recovery day and a rest day!  Be smart!!***

We cannot WAIT to see everyone at the box!  It’s feeling closer than ever!!

Sunday Endurance

CrossFit Pineville – CrossFit

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Metcon

Metcon (Distance)

Run Conditioning

10 sets

1:00 Easy Jog

1:00 Mod Jog

*No rest b/t paces

Right into

10 sets

:15 Fast Run

:45 Easy Jog
*30 min of continuous running

Saturday

CrossFit Pineville – CrossFit

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Home Workout

Metcon (3 Rounds for reps)

5 min AMRAP

Burpees

Rest 3 min

10 min AMRAP

10 High Knees

20 Air Squats

30 DU

Rest 3 min

5 min AMRAP

American KBS (1.5/1)

Friday

CrossFit Pineville – CrossFit

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Warm-up

500m Row

then…

Empty Barbell x3

5 Hang Power Clean

5 Front Squat

5 Shoulder Press

**Wrist/Front Rack Stretch b/t rounds

Fran Sandwich (Time)

For time:

1000m Row

Right into..

21-15-9

Thrusters (95/65)

Pull-ups

Right into…

800m Run

Accessories

2 sets

20 Bodyweight Split Squats + 30 sec lunge hold (each leg)

*Rest 60 sec b/t legs

*Rest 2 min b/t sets

Home Workout

Metcon (Time)

Mini Murph

800 M run

4 rounds

20 pushups

25 sit ups

30 Squats

800 M run

Accessories

3 rounds

21 Banded Good Mornings

15 Banded Pull aparts

9 Pike Handstand puhsups

rest 2-3 min

Thursday

CrossFit Pineville – CrossFit

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Warm-up

Two sets of:

Perform 30 seconds of the following movements…

*Station 1 – Banded Sword Pulls x each side

*Station 2 – Banded Lateral Monster Walk Back and Forth

*Station 3 – Single-Leg Glute Bridge Hold x each side

*Station 4 – Side Plank Hold x each side

*Station 5 – Dynamic Bulgarian Split Squat Jumps x each side

Metcon

Metcon (Time)

4 RFT

400m Run

10 DL (275/185)

15 T2B
*15 min cap

Home Workout

Metcon (AMRAP – Rounds and Reps)

BUBBLES

10 min amrap

10 burpees

25 DU/SU

Metcon (Weight)

3 Sets For Quality

50′ OH lunge (R)

50′ OH lunge (L)

50′ Broad Jump

rest as needed

Wednesday

CrossFit Pineville – CrossFit

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Warm-up

3 min Assault Bike

Then…

3 Rounds

5 Sumo Inch Worm with Push-up

30 sec Hollow Hold

Weightlifting

Floor Press (5×5)

E2MOM for 5 sets

Build to 5 rep

Then…

Floor Press (2xME)

E3MOM for 2 sets

ME @90% of today’s heaviest 5 rep set.

Metcon

Metcon (4 Rounds for reps)

20 min ALT EMOM (4 sets of each):

Minute 1 – 18/13 Cal Assault Bike

Minute 2 – 12-15 T2B

Minute 3 – 10-12 Stationary or Ring Dips

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

Home Workout

SA Tempo Front squat

4 x 5/arm with 3 count descend and 3 count pause at bottom

rest 3-4 min between sets

Metcon (4 Rounds for time)

4 rounds

20 Alt DB Snatch

20 DB Thrusters (10/arm)

rest 1 min
goal is ub each round

Accessories

Tabata 8 rounds 20 on 10 off

Right arm, DB/KB grip hold

then…

Tabata 8 rounds 20 on 10 off

Left arm, DB/KB grip hold

** pick a weight that is tough but doable unbroken.