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Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

3 OS Shoulder Band Stretch

2 Rounds

10 tri fecta

20s Hang

30 Jumping Jacks

40 Internal External Rot.

Dumbell Snatches

Burpee Box Jump

3 Rounds

4 DB Snatch

2 Burpee Box Jumps

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

CrossFit Games Open 17.1 Scaled (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)

F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes

Cool Down

Shoulder Box stretch

3x:45 R.:15

Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Dynamic Warm up (No Measure)

Line Passes down and back

Metcon (Time)

For Time w/ Partner

800 Meter Run

Then 1 Round of:

100 Burpees

80 Pull-ups

60 Pistols/Air Squats

40 Kettlebell Swings (53/35)

20 Handstand Push-Ups/ Push ups

Then 800 Meter Run

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Metcon (No Measure)

“Foam Roll Lats

Foam Roll Quads/Inner Thigh

2 Rounds

10 Trifectas

10 Scorpion

10 Iron Cross

5 Min Emom

10 Air Squats ( Slow controlled should take full minute)

2 Rounds

5 Push Press

5 Front Squat

5 Thrusters

10 Hollow Arch Swing

3 Hollow arch swing + 3 Kipping Knee Raises

3 Hollow Arch Swing + 3 Kipping knee Raise + 3 T2B

Metcon (AMRAP – Rounds and Reps)

As Many Rounds as Possible

(AMRAP) in 10 minutes

8 Toes-to-Bar

8 Dumbbell Thrusters

(35/25 lbs)

12 Front Rack Dumbbell Walking Lunges

(35/25 lbs)

Cool Down

Foam Roll lats, quad glutes

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Metcon (No Measure)

Jump Rope 2 Min

Thereaband

3 rounds

10 pass throughs

10 around the head

10 pull aparts

5 hanging knee raise

Metcon (Time)

Run-Jump-Walk

5-4-3-2-1 Rope Climb

50 Double Unders

50 ft Handstand walk (10 ft

segements)

2 for 1 Rope Pulls and Singles for Doubles

Cool Down

LAX Ball through lats 1 min each

Thread the needle 1 min each

Tuesday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Metcon (No Measure)

“Foam roll

Quads, IT Bands, Inner thigh, Lats

Glutes, Back

Side Saddle each Leg 2 Min

Saddle 2 Min

thread the needle 2 min each side

Teams of 2

10cal row /Plank,Squat

20s hang on bar (passive)

30 Jumping Jacks

20 lateral lunge

10 Partner burpees (5 each)”

Metcon (Time)

50 Cal Row

25 Box Jumps

Cool Down

Metcon (No Measure)

Box Pigeon Stretch 2 Min Each Leg

Monday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Dynamic Warm up (No Measure)

Line Passes down and back
High Knees

Butt Kickers

Straight leg kicks

inchworms

spider lunge

Lateral Lunge

Hollow arch rolls x2

bear crawls

crab walk

duck walk

Hero : Metcon (AMRAP – Rounds and Reps)

Jenkins

AMRAP (with a Partner)

in 40 minutes

50 Burpees

400 meter Run

50 Kettlebell Swings (53/35lb)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run
This British Hero WOD was designed by CrossFit NW1 (Conwy, Wales) in memory of member and athlete Lt. Garreth Jenkins of Colwyn Bay, Conwy, who collapsed at the Commando Training Centre, Lympstone, Devon, while on a 30-mile (48km) march on Thursday, May 28, 2015.

Lt Jenkins, who was in his mid-20s, died during the so-called “30-miler” march, the last major test undertaken as part of the 32-week Commando course. Trainees must complete it carrying at least 32lbs (15kg) of equipment in a maximum time of eight hours.

Boxes in the UK and around the world have since memorialized the soldier, CrossFitter with this workout.

Cool Down

Foam Roll

Calves glutes IT Bands

Saturday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm up

Part 1

Metcon (Time)

“800m run

100 wall balls

100 sit ups

400m run

50 wall balls

50 sit ups

200m run

20 wall balls

20 sit ups “

Cool Down

Metcon (No Measure)

Butterfly stretch

3x30s rest 10

Friday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“Dynamic Warm up

High knees

Butt Kicks

Side Shuffle…..

2 rounds T-Band

10 pass throughs

10 around the head

10 pull aparts



“DEMO: Pull ups and KBS russian and American

2 rounds

200m Run

10 Russian swings

5 pull ups “

Part 1

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Metcon (No Measure)

“Foam Roll

Lats 2min each side”

Thursday

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Triumph Strength & Conditioning – CrossFit

Warm-up

Warm-up (No Measure)

“3 position shoulder band stretch

PVC

2 rounds

10 pass through

10 around the head

10 good mornings

10 OHS”

Warm-up (No Measure)

Snatch Warm up

Part 1

Snatch (E2MOM 3-2-1-1-1-1-1-1)

Part 2

Metcon (Time)

Max Handstand Hold

1 attempt

Cool Down

Metcon (No Measure)

Foam roll

2min quads and IT band