CrossFit Rigor Nation

CrossFit Rigor – CrossFit

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Functional Strength DB KB Deadlift (5×3 ) Strength Deadlift (5×3)

Deadlift (Sumo OR Conventional) to 3RM No more than 6-10 sets including warm ups Accy Metcon (No Measure)

GHD Back Complex Skills Pull-ups (3×10 Pull Ups (banded if needed)) Metcon Metcon (AMRAP – Rounds and Reps)

Function:

7 min AMRAP: 3 KB Cleans 6 Ring Roes 9 Box Step Ups

Performanc…

CrossFit Rigor – CrossFit

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Functional Strength DB KB Deadlift (5×3 ) Strength Deadlift (5×3)

Deadlift (Sumo OR Conventional) to 3RM No more than 6-10 sets including warm ups Metcon Metcon (AMRAP – Rounds and Reps)

Function:

10 min AMRAP: 10 DB Snatch R Arm 10m Russian Lunge 10 DB Snatch L Arm 10m Russian Lunge

Performance:

10 min AMRAP: 10 KB Snatch R Arm (35/25) 10m Russian Lunge

CrossFit Rigor – CrossFit

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Functional Strength DB KB Press (5×3 (ea arm)) Strength Shoulder Press (5×3)

Work to last week’s heavy 3 then go for new 3RM Accy Metcon (Weight)

10 min Practice: TGU

For QUALITY. Get lots of reps on both sides with fairly light weights (25/20 DBs) Skills Pull-ups (Weighted Pull Ups/Static Holds above the bar to Ne) Metcon Metcon (2 Rounds for reps)

CrossFit Rigor – CrossFit

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Functional Strength DB KB Press (5×3 (ea arm)) Strength Shoulder Press (5×3)

Work to last week’s heavy 3 then go for new 3RM Metcon Metcon (AMRAP – Reps)

Function:

3 rounds (FGB style): Ring Rows Sledge Hammer Strikes Rope Lowers Row OR SkiErg (cal) DB OR KB Push Press

1 min Rest between rounds

Performance:

3 rounds (FGB style): Pull Ups Sledge Hammer…

CrossFit Rigor – CrossFit

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Functional Strength Goblet Squat (5×3) Strength Front Squat (5×3)

OPTIONAL Work to last week’s heavy 3 then go for new 3RM Accy Metcon (AMRAP – Reps)

10 min EMOM: 3-7 PERFECT Push Ups

For QUALITY. Do not rush! We are taking it easy on the legs after 16.5… Skills Pull-ups Metcon Metcon (Time)

Function:

w/a Partner: 30 KB Swings 500m Row

20 KB C+P 500m…

CrossFit Rigor – CrossFit

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Functional Strength Goblet Squat (5×3) Strength Front Squat (5×3)

OPTIONAL Work to last week’s heavy 3 then go for new 3RM Metcon Metcon (Time)

Function:

“16.5 – Masters Scaled” 21-18-15-12-9-6-3 Thrusters (45/35) Bar-Facing Burpees

Performance:

“16.5 – Scaled” 21-18-15-12-9-6-3 Thrusters (65/45) Bar-Facing Burpees

Competition:

“16.5 – Rx” 21-18-15-12-9-…

CrossFit Rigor – CrossFit

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Functional Strength DB KB Deadlift (5×3) Strength Deadlift (5×3)

Sumo OR Conventional. Work up to a heavy 3 then 5 sets at that weight. Accy Metcon (Weight)

3×10 Single Leg RDL (ea leg) Use 2xDB or KB Skills Pull-ups (3xME Strict Plank Pulls/Ring Rows) Metcon Metcon (Time)

Function:

100 Single Unders 50 Sit Ups 10 Ring Rows

80 Single Unders 40 Air…

CrossFit Rigor – CrossFit

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Functional Strength DB KB Deadlift (5×3) Strength Deadlift (5×3)

Sumo OR Conventional. Work up to a heavy 3 then 5 sets at that weight. Metcon Metcon (Time)

Function:

7 rounds: 7 cal Row 7 Ring Rows 7 DB Thrusters

Performance:

7 rounds: 7 cal AirDyne OR SkiErg 7 Pull Ups 7 Hang Clean Thrusters (95/65)

Competition:

7 rounds: 7 cal AirDyne 7 C2B Pull Ups 7…

CrossFit Rigor – CrossFit

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Functional Strength DB KB Press (5×3) Strength Shoulder Press (5×3)

Work up to a heavy 3 then 5 sets at that weight. Accy Metcon (Weight)

2 rounds: 2x:30/:30 DB Push Press (20/15) Rest 2 min Skills Pull-ups (Pull Ups: Active Hang to Strict Pull Up) Metcon Metcon (Time)

Function:

21 KB OHS 600m Row 15 KB OHS 400m Row 9 KB OHS 300m Row

Performance:

21 OHS…

CrossFit Rigor – CrossFit

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Functional Strength DB KB Press (5×3) Strength Shoulder Press (5×3)

Work up to a heavy 3 then 5 sets at that weight. Metcon Metcon (AMRAP – Rounds and Reps)

Function:

3 min AMRAP: 9 Dbl KB Deadlifts 9 Burpees

1 min Rest

3 min AMRAP: 6 Dbl KB Deadlifts 6 Burpees

1 min Rest:

3 min AMRAP: 3 Dbl KB Deadlifts 3 Burpees

Performance:

3 min AMRAP: 9 Deadlifts…

CrossFit Rigor – CrossFit

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Functional Strength Goblet Squat (5×3) Strength Front Squat (5×3)

Work up to a heavy 3 then 5 sets at that weight. Accy Metcon (Weight)

3×10 Bulgarian Split Squats w/3 sec pause The pause will limit the weight. Nothing wrong with unloaded BGSS either! Skills Pull-ups (Pull Ups: Static Hold to negative to active hang) Metcon Metcon (AMRAP – Rounds…

CrossFit Rigor – CrossFit

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Functional Strength Goblet Squat (5×3) Strength Front Squat (5×3)

Work up to a heavy 3 then 5 sets at that weight. Metcon Metcon (Calories)

Function:

In Teams: 10 min AMRAP: Ski OR Row for max cal.

Performance:

In Teams: 10 min AMRAP: Ski OR Row for max cal

Competition:

In Teams: 10 min AMRAP: AirDyne for cal

Split into small teams of 3-4 athletes.…

CrossFit Rigor – CrossFit

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Functional Strength Metcon (Weight)

3 rounds: 10 Dbl KB Swing 10 Dbl KB High Pull 10 KB B/O Row Rest 1-2 min between rounds Strength Metcon (Weight)

3 rounds: 10 DB Front Raise 10 DB Lateral Raise 10 DB B/O Row Rest 1-2 min between rounds Skills Weighted Pull-ups (For Max Weight or Weighted Static Holds) Metcon Metcon (Time)

Function:

10 Burpees 10 Ring…

CrossFit Rigor – CrossFit

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Functional Strength Metcon (Weight)

3 rounds: 10 Dbl KB Swing 10 Dbl KB High Pull 10 KB B/O Row Rest 1-2 min between rounds Strength Metcon (Weight)

3 rounds: 10 DB Front Raise 10 DB Lateral Raise 10 DB B/O Row Rest 1-2 min between rounds Metcon Metcon (AMRAP – Rounds and Reps)

Function:

12 min AMRAP: 10 Wall Balls 10 Box Jumps 200 m Row

Performance:

12 min…

CrossFit Rigor – CrossFit

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Functional Strength Goblet Squat (4x:30/:30) Strength Back Squat (4x:30/:30)

(75/45) Skills Plank Pulls (3xME Feet Elevated Ring or Static Bar Rows) Metcon Metcon (AMRAP – Rounds)

Function:

10 min AMRAP: +1 Ring Row +1 Push Up (any variation) +1 Squat

Performance:

10 min AMRAP: +1 Pull Up (chin over bar) +1 Ring Dip +1 Walking Lunge

Competition: 10 min…

CrossFit Rigor – CrossFit

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Functional Strength Goblet Squat (4x:30/:30) Strength Back Squat (4x:30/:30)

(75/45) Metcon Metcon (Time)

Function:

50-40-30-20-10 Single Unders (2:1) Bear Crawl (m)

Performance:

50-40-30-20-10 Double Unders Bear Crawl (m)

Competition:

50-40-30-20-10 Double Unders DB Bear Crawl (m – 2×25/15)

Score is time.

CrossFit Rigor – CrossFit

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Functional Strength DB KB Clean and Press (12×2/side) Strength Clean and Jerk (12×2/:30)

use 60% 1RM short breaks speed focus Skills Pull-ups (3×10)

3×10 Partner assisted Metcon Metcon (AMRAP – Reps)

Function:

10 min AMRAP: 10 Dbl KB Deadlifts 10 Push Ups 10 Dbl KB Front Squats 10 Sit Ups

Performance:

10 min AMRAP: 10 Deadlifts (135/95) 10 Push Ups 10…