CFM2 – M2-45
Warm-up
Warm-up (No Measure)
AMRAP x 7 MINUTES
10 Reverse Lunges
5 Up-Downs Broad Jumps
10 DB Strict Press
5 Glute Bridge-Ups
Strength
Metcon (AMRAP – Reps)
EMOM x 10 MINUTES
MIN 1 – :25 Single Leg Glute Bridge-Up (R) + :25 Single Leg Glute Bridge-Up (L)
MIN 2 – :45 Max Curtsey Squats
(Score is Reps)
Workout
Metcon (Time)
6 ROUNDS FOR TIME
20 Reverse Lunges
10 Up-Down Devils Press (35/20)|(20/15)
(Score is Time)
KG DB: (15/9)|(9/7)
Partner Workout Option
Metcon (Time)
IN TEAMS OF 2…
4 ROUNDS FOR TIME*
40 Synchro Reverse Lunges
40 Up-Down Devils Press (35/20)|(20/15)
(Score is Time)
*Do the lunges together. P1 works while P2 Holds Top of Push-Up Plank in DP…switch as needed.
KG DB: (15/9)|(9/7)
CFM2 – CrossFit
Warm-up
Warm-up (No Measure)
4:00 Free Foam Roll
Immediately Into…
AMRAP x 6 MINUTES
5/5 Clam Shells
10 Bootstrappers
10 Alt. Groiners
10 Tempo Air Squats (Barbell Optional) (2121)
Strength
Metcon (Weight)
ON A 12:00 RUNNING CLOCK
Build to a Mod-Heavy Set of 5 Back Squats
(Score is Weight)
Workout
Metcon (Time)
FOR TIME
2 SETS
20 Back Squats (135/95)|(95/65)
10 Toes to Bar
Immediately Into…
60 Burpees Over Bar
Immediately Into…
2 SETS
10 Back Squats (185/135)|(135/95)
20 Toes to Bar
(Score is Time)
KG BB1: (60/45)|(45/30)
KG BB2: (85/60)|(60/45)
Partner Workout Option
Metcon (Time)
FOR TIME
2 SETS
40 Back Squats (135/95)|(95/65)
20 Toes to Bar
Immediately Into…
120 Burpees Over Bar
Immediately Into…
2 SETS
20 Back Squats (185/135)|(135/95)
40 Toes to Bar
(Score is Time)
KG BB1: (60/45)|(45/30)
KG BB2: (85/60)|(60/45)
CFM2 – M2 At Home
Daily-5 Warm-Up
Warm-up (No Measure)
1:00 Cardio Choice
into…
AMRAP x 1 MINUTE
Max Reverse Lunges
into…
AMRAP x 1 MINUTE
Max DB Upright Rows
into…
AMRAP x 1 MINUTE
Max High Knees
into…
AMRAP x 1 MINUTE
Max Push-ups
(No Measure)
Bodyweight Pump
Metcon (AMRAP – Rounds and Reps)
AMRAP x 3 MINUTES
10 Tuck Jumps
20 Plank Shoulder Taps
40 Single Unders
-:30 Rest-
AMRAP x 3 MINUTES
10 Tuck Jumps
20 Plank Shoulder Taps
40 Single Unders
(Score is Rounds + Reps)
Sunday Sweat
Metcon (AMRAP – Reps)
EMOM x 24 MINUTES
MIN 1 – :50 Cardio Choice
MIN 2 – :50 Quad Heel Taps
MIN 3 – :50 Double Unders
MIN 4 – :50 Squat Rotations
(Score is Reps)
NCMOBILITY
Warm-up (No Measure)
Check out today’s NCMOBILITY from The Ready State!
CFM2 – M2-45
Warm-up
Warm-up (No Measure)
2 ROUNDS
200m Run
5 Scap Pull-Ups + 5 Kip Swings
5/5 Single Arm Ring Row
5 Push-Ups
Strength
Metcon (No Measure)
5 SETS FOR QUALITY
2-4 Strict Pull-Ups
+
2-4 Kip Swings
+
2-4 Kipping Pull-Ups
(No Measure)
Workout
Metcon (6 Rounds for time)
6 SETS
200m Run
15 DB Floor Press (50/35)|(35/20)
10 Pull-Ups
-Rest 1:00 b/t Sets-
(Score is Each Set for Time)
KG DB: (22.5/15)|(15/9)
CFM2 – CrossFit
Warm-up
Warm-up (No Measure)
3 SETS (10:00 Cap)
:30 Superman Hold
:30 Hollow Body Hold
5/5 Tempo SA Ring Rows (2111)
7/7 Single Leg KB RDL
9 KB Sumo Deadlifts
Workout
Metcon (Time)
WORKOUT
FOR TIME
25-20-15-10-5
Deadlifts (225/155)|(155/105)
2-4-6-8-10
Ring Muscle Ups
(Score is Time)
KG BB: (100/70)|(70/55)
Option 1 RMU: Jumping RMU/BMU
Option 2 RMU: Strict Pull-Up
CFM2 – M2 At Home
Daily-5 Warm-Up
Warm-up (No Measure)
1:00 Cardio Choice
into…
4 SETS (:20 ON / :10 OFF)*
MOVT 1 – Air Squats
MOVT 2 – Alt. Groiners
*Both movements = 1 Set
(No Measure)
Saturday Squats
Metcon (Weight)
3 SETS FOR MAX REPS
1:00 – DB Goblet Split Squats (R)
1:00 – DB Goblet Good Mornings
1:00 – DB Goblet Split Squats (L)
1:00 – Glute Bridge Hold
(Score is Load)
Full-Body Workout
Metcon (AMRAP – Reps)
ON A 2:30 RUNNING CLOCK…
Max DB Thrusters
-1:30 Rest-
3 SETS FOR MAX REPS
1:00 – Max DB Goblet Curtsey Squats
1:00 – Max Jumping Air Squats
1:00 – Max Wall Sit
-1:30 Rest-
ON A 2:30 RUNNING CLOCK…
Max DB Thrusters
(Score is Reps)
NCMOBILITY
Warm-up (No Measure)
Check out today’s NCMOBILITY from The Ready State!
CFM2 – M2-45
Warm-up
Warm-up (No Measure)
2 ROUNDS (8:00 CAP)
8 Air Squats
8/8 Single DB Strict Press
8 Step-Ups
1:00 Row (Moderate Pace)
-Into-
2 ROUNDS
8 Air Squats
8/8 Single DB Strict Press
8 Box Jumps
1:00 Row (Workout Pace)
Strength
Metcon (Weight)
7-7-5-5-3*
Thrusters
*Build to a moderate-heavy weight.
(Score is Weight)
Workout
“TIGER DREAMS” (AMRAP – Rounds and Reps)
AMRAP x 15 MINUTES
20 Box Jumps (24/20)
5 Thrusters (115/75)|(75/55)
15/12 Cal Row
5 Thrusters
(Score is Rounds + Reps)
KB BB: (50/35)|(35/25)