Vette City CrossFit

Strength:

Barbell Complex:

Build to a heavy:

1 Power Clean

2 Front Squats

3 Push Jerks

-Then-

“Rack City”

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

“Spikeball”

3 Rounds:
100′ Walking Lunge
20 WallBalls (20/14)
100′ Walking Lunge
20 Wallball Squats (20/14)

Teams of 3
AMRAP 30:
5 Toes to Bar
7/5 Calorie Assault Bike
5 Hang Power Snatches

Bar Increases Every 6 Rounds (Twice Per Teammate):
Weight 1: 75/55
Weight 2: 95/65
Weight 3: 115/85
Weight 4: 135/95
Weight 5: 155/105 (AMRAP)

“Crash Test”

For Time:
1,500 Meter Row
30 Deadlifts (245/165)
45 Lateral Barbell Burpees

On the 3:00 x 6 Rounds:
24 AbMat Sit-ups
16/12 Calorie Assault Bike
6 Barbell Strict Presses

*Build in Strict Press Weight*

“Opening Day”

21-15-9:
Wallballs (20/14)
Pull-up
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

“Tri Sprint Intervals”

5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/14 Calorie Assault Bike
AMRAP 10 Meter Shuttles

4 Minutes Rest Between Rounds.

Strength:

Back Squat

Build to a heavy 3

-Then-

“Dumbledore”

For Time:
50/35 Calorie Bike
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50 Single Dumbbell Goblet Squats (50/35)
30 Single Arm Dumbbell Hang Clean and Jerk (50/35)
50/35 Calorie Bike

“Carousel”

5 Rounds:
9 Push Preses (115/85)
15 Kettlebell Swings (53/35)
21/15 Calorie Assault Bike

Rest 1 Minute Between Rounds

“Lethal Weapon”

AMRAP 20:
1 Round of “The Chief”
200 Meter Run
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run
…
Continue to Add 1 Round Until Cap
_______________________
1 Round of “The Chief”:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats

“Blue Steel”

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

50/35 Calorie Assault Bike

3 Rounds:
7 Power Snatches (75/55)
7 Toes to Bar
7 Box Jumps (24/20)

Strength:

Pausing Front Squat Complex:

1 Pausing Front Squat

1 Front Squat

-Then-

“Four Loko”

On the 4:00 x 5 Rounds:
20/15 Calorie Row
40 Double Unders
7 Front Squats (165/115)

3 Rounds:
12 Lateral Dumbbell Burpees
21 Pull-ups

Directly Into…

3 Rounds:
12 Alternating Dumbbell Snatches (50/35)
21/15 Calorie Bike

Strength:

Clean and Jerk

Build to a heavy single

-Then-

“Air Fryer”

3 Rounds:
50 Air Squats
10 Power Clean and Jerks (135/95)

“Upper Crust”

10 Rounds:
4 Strict Pull-ups
8 Push-ups
12/8 Calorie Bike

“Bike Drop”

Teams of 3:
For Time (30 Minute Cap):
75/50 Calorie Assault Bike
75 Power Snatches (75/55)
75 Thrusters (75/55)

75/50 Calorie Assault Bike
60 Power Snatches (95/65)
60 Thrusters (95/65)

75/50 Calorie Assault Bike
45 Power Snatches (115/85)
45 Thrusters (115/85)

75/50 Calorie Assault Bike
30 Power Snatches (135/95)
30 Thrusters (135/95)

75/50 Calorie Assault Bike
15 Power Snatches (155/105)
15 Thrusters (155/105)

“Marston”

AMRAP 20:
1 Deadlift (315/205)
10 Toes to Bar
15 Lateral Barbell Burpees

Strength:

Pausing Push Jerk

Build to a heavy 2

“iMax”

On the 3:00 x 5 Rounds:
15 Alternating DB Snatches (50/35)
10 Box Jump Overs (24/20)
5 Push Jerks

*Build to a Heavy Set of 5 On Push Jerk

“Airplane Mode”

2 Rounds:
50/35 Calorie Assault Bike
1k Row
50 Wallballs (20/14)

Strength:

Pausing Power Clean

Build to a heavy 2

“Zoolander”

AMRAP 15:
30 Double Unders
10 Power Cleans (155/105)
30 Double Unders
10 Lateral Barbell Burpees

“Grim Reaper”

AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar

Rest 5 Minutes

AMRAP 5:
15-12-9
Thrusters (95/65)
Chest to Bar Pull-ups

“Double Zero”

AMRAP 15:
15/12 Calorie Assault Bike
30 Russian Kettlebell Swings (70/53)
60 Double Unders

“Quarter Pounder”

2 Rounds:
400 Meter Run
30 Single Dumbbell Box Step-Ups (24/20)
400 Meter Run
30 Single Dumbbell Hang Clean & Jerks
400 Meter Run
30 Single Dumbbell Power Snatches

Dumbbell: 50/35

“Speedo”

Teams of 3
AMRAP 20:
300 Meter Row
20 Plate Hops
10 Thrusters (65/45)

*Complete Full Rounds Before Switching

Strength:

RDL

Build to a moderate 6

-Then-

“Cheaper By the Dozen”

AMRAP 12:
3 Deadlifts (205/145)
3 Toes to Bar
3 Calorie Bike
6 Deadlifts (205/145)
6 Toes to Bar
6 Calorie Bike
…
Up By 3’s Until Finish

Happy New Year!!

9 am Only!

“Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:
• Deadlift 1.5x bodyweight
• Benchpress 1x bodyweight
• Clean 3/4x bodyweight

No Classes After Lunch!!!

For Time:
Buy-In: 50/35 Calorie Assault Bike

21-15-9
Shoulder to Overhead (135/95)
Pull-ups

Cash-Out: 50/35 Calorie Assault Bike

“Fight or Flight”

AMRAP 20:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row

“Wet Suit”

5 Rounds:
21/15 Calorie Row
2 Rounds of “Strict Cindy”

1 Round of “Strict Cindy”:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

“Perfect Bar”

Teams of 3
For Time (30 Minute Cap):
120 Deadlifts (155/105)
600 Meter Run
90 Hang Power Cleans (155/105)
600 Meter Run
60 Push Jerks (155/105)
600 Meter Run

150/105 Calorie Assault Bike

60 Push Jerks (135/95)
600 Meter Run
90 Hang Power Cleans (135/95)
600 Meter Run
120 Deadlifts (135/95)
600 Meter Run

“Water Weight”

3 Rounds:
25 Overhead Squats (75/55)
15 Chest to Bar Pull-ups
25/18 Calorie Row
15 Burpee Box Jumps (24/20)

9 am only!!

“Punching Bag”

5 Rounds x AMRAP 3:
10 Russian Swings (70/50)
20 Double Unders
10 Kettlebell Reverse Lunges (70/50)
20 Double Unders

Rest 1 Minute Between Round

No Class!!

Merry Christmas!!

“Dopamine”

Every 5 Minutes x 5 Rounds:
20/14 Calorie Row
20 x 10 Meter Shuttle Sprints
20/14 Calorie Assault Bike

Strength

Back Squat

3×5

-Then-

“Ballroom”

27-21-15-9:
AbMat Situps
Wallballs (20/14)

For Time:
1 Thruster (135/95)
2 Hang Power Cleans (135/95)
3 Deadlifts (135/95)
4 Burpees
5 Toes to Bar
6 Box Jumps (24/20)
7 Hand Release Push-ups
8 Reverse Lunges
9 Kettlebell Swings (53/35)
10 AbMat Sit-ups
11 Wallballs (20/14)
12 Calorie Assault Bike

“Blitzen”

5 Rounds:
20/15 Calorie Row
10 Thrusters (115/80)

“Eighth Grade”

Tabata:
Kettlebell Swings (53/35)
Assault Bike Calories
Kettlebell Box Step-ups (53/35 to 24/20)
Assault Bike Calories

TABATA
8 Rounds:
20 Second On
10 Second Off

“Happy Hour”

3 Rounds:
12 Power Cleans (135/95)
12 Chest to Bar Pull-ups
12 Push Jerks (135/95)
12 Toes to Bar

Strength:

Power Snatch

Build to a heavy 3

-Then-

“Castaway”

For Time:
100 Air Squats
50/35 Calorie Row
25 Hang Power Snatches (115/85)

“Side Hustle”

AMRAP 15:
20 Russian Kettlebell Swings (70/53)
300′ Single Kettlebell Farmers Carry (70/53)
400 Meter Row