FTX CrossFit – CrossFit

Warm-up

FTX Original Warm-up 5.0 (No Measure)

Stage 1 – 10 Reps of:

• Neck Movements
• Shoulder Shrugs
• Arm circles (Big to Small and Back)
• High Knees
• Butt kicks
• Over-the-Fence
• Ankle Rockers w/ Wrist Rotation
• Alt. Arm Swings
• Alt. Chest Hugs
• Torso Twist w/ a Slap

Stage 2 – 2:00 of: Running, Rowing or Jump rope
5 Reps of: Push-ups Squats Indian Sit-ups Pull-ups Dips Tuck Jumps

Stage 3 – 10 Reps of:

• Forward Step Toe-Touch
• Cross-body Woodchops
• Leg Swings
• 6 each of Alt. Scorpions / Alt. Iron Cross

Metcon

FTX O’Course (Time)

Indoor portion:

• Sled Drag 100m w/ 90lbs men and 60lbs women
• 10 Ground to Overhead of 3/4 Bodyweight /10 Wallball 20#/14# at 10′ and 8′
• 20 Burpees
• 30 Situps
• 10 Ring Dips (10 box dips )
• Climb over 12′ Wall / Climb up and down 12′ Wall / 5 wall hops
• Go under Chicken Wire Obstacle
• Cross Monkey Bars (15 Pull-ups)
• Climb 15′ Rope x2 (Ground to standing 5x)

Outdoor portion:

• 200m run*
• Climb Cargo Net (Up and Over) / Climb Cargo Net and just touch top bar / Climb 1/2 way
• 200m run*
• Weaver obstacle (Climb over weaver obstacle, i.e. no weaving)
• 200m run*
• High bar obstacle up and over / High bar obstacle just grab high bar
• 200m run*
• Body hurdles obstacle
• 200m run*
• The Pit obstacle (Go up one side and slide back down)
• 200m run*
• Tube Obstacle
• 200m run*
• Tire flip 10x
• 200m run*
• Tire obstacle
• 200m run*
• Balance beam obstacle
• 200m run*
• 1000m run (2 laps around church)

* On five of the ten 200m runs you will carry one of the following objects. Carry each one once in any order you choose. You choose when you’ll carry an object.

• 60#/40# Bag / 40#/20# Bag
• Tire
• 45#/30# DBs/ 35#/20# KBs
• Wood Palette / Chair
• Tub of water

In case of rain, we will do the indoor portion 2-3x with 5-7 minute rests in between.