Team WOD


CrossFit Dark Element – CrossFit

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1: Metcon (Time)

In teams of two complete the following:

20 Chest to Bar Pull ups while partner hold 225

60 Wallballs while partner hold chin over the bar

100 meter partner dumbell carry 45/25 lbs

40 Box jumps 24/20

2 Muscle ups

20 Chest to Bar Pull ups while partner hold 135

60 Wallballs while partner holds chin over the bar

100 meter partner dumbell carry

40 Box jumps

CrossFit

CrossFit Dark Element – CrossFit

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teams of two (Time)

WOD #1

21-15-9

Wall Balls

Burpees

WOD #2

3 rnds

10 Deadlifts (275/185)

10 Air Squats (45/25)

100m Run with (45/25)

WOD #3

15 Hang Cleans (135/95)

15 Toes to Bar

WOD #4

100 Double Unders

2 Thrusters (115/85)

75 DU

4 Thrusters

50 DU

8 Thrusters

25 DU

16 Thrusters
running clock… break as needed

CrossFit


CrossFit Dark Element – CrossFit

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Activation

Fonda 6 (2 sets of 10 reps)

Rivera 6 (2 sets of 10 reps)

Back program

Active Warm Up

Run/Row

5 min of Biomechanics/Stretch

10 min Roll out

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit


CrossFit Dark Element – CrossFit

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Activation

Fonda 6 (2 sets of 10 reps)

Rivera 6 (2 sets of 10 reps)

Plank Work 3 sets of 30on/30off

Active Warm Up

Run/Row/Jump Rope

5 min of Biomechanics

5 min Roll out

Power Hour

will consist of major lifts with short rests

1A: Front Squat (5 x 5)

1B: Romanian Dead Lifts (RDL) (5 x 5)

Conditioning

15-12-9-9-12-15

Front Rack Box Step Ups (24/20) (95#/65#)

Hollow Rocks

CrossFit


CrossFit Dark Element – CrossFit

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Activation

Fonda 6 (2 sets of 10 reps)

Rivera 6 (2 sets of 10 reps)

Core Blast

Active Warm Up

Run/Row

5 min of Biomechanics

5 min Roll out

Gymnastics Warm-Up

Shoulder P.T.’s 2 x 10

Candle Sticks 2 x 10

Hand Stand Hold (15 secs) x 2

Conditioning

OTM x 6 (15 on/45 off)

Even: Butterfly Technique

Odd: Pistol progessions

AMRAP 12 (AMRAP – Rounds)

10 ring dip pushups

20 burpees

30 cal row

CrossFit


CrossFit Dark Element – CrossFit

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Activation

Fonda 6 (2 sets of 10 reps)

Rivera 6 (2 sets of 10 reps)

Active Warm Up

Run/Row

5 min of Biomechanics

5 min Roll out

Power Hour

will consist of major lifts with short rests

1A: Clean + Press (5 x 5)

1B: Weighted Pull-ups

Conditioning

100 Double-Unders (Time)

Team WOD Beast Series


CrossFit Dark Element – CrossFit

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1: Metcon (Time)

In teams of two complete two rounds of the following:

2 Rounds:

Run 300 m (together)

30 sandbell wall jumps

30 squat cleans 135/95

60 Double Unders

30 Hspus

30 Burpees

60 m lunge (together)

CrossFit


CrossFit Dark Element – CrossFit

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Active Warm Up

Cone to Cone (40 yards apart)

High Knees up and back

Butt Kickers

20 yard back peddle and go (x 4)

A-Skips

Karaoke

Lunge L+R into a good morning

Mobility

Foam Roll

Hammy’s/Quads

IT/TFL

Low Back

Stretch:

Piriformis

Hamstring

Quads

Lats

Conditioning

50 burpees for time

50 Burpees (Time)

Power Clean (20 rep Max)

CrossFit


CrossFit Dark Element – CrossFit

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Active Warm Up

2 rounds of 10 reps

lunge w/twist

running in place (30 secs)

high kicks

hip stretch w/twist

jump squats

rhomboid push ups

Core Work

3 sets of ab complex **1 min rest**

Conditioning

8 x 100 meter sprints

30 sec res between sets

Muscle Snatch (find a mod/heavy and do 5 sets)

CrossFit


CrossFit Dark Element – CrossFit

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Active Warm Up

600 meter row

full bio and glute band work

Shoulder Complex

internal/external rotation 3×10

shoulder flexion/extension 3×10

shoulder abduction 3×10

Conditioning

OTM X 12

even: 10 box jumps 24/20

odd: 10 hr push ups

Metcon (Time)

21-15-9

Bent over row

Shoulder Press

Sumo Deads
choose weight ..