Workout Routine

Free

My CrossFit Skills Work

by calluna

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Scaled skills work to improve handstand, push-ups, work towards Toes-to-Bar, Sprinting, Burpees and Running endurance

Starting TM is 90% of 1RM.

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Push-up Skill Work

Planche Knee Push-ups

Set
Reps
Rest time
1
3 +
amrap
100 sec
2
3 +
amrap
100 sec
3
3 +
amrap
100 sec

Planche Knee Push-ups

3×3+

push-ups

Set
Reps
Rest time
1
3 +
amrap
100 sec
2
3 +
amrap
100 sec
3
3 +
amrap
100 sec

push-ups

3×3+

plank

Set
Time
Rest time
1
45 sec
100 sec
2
45 sec
100 sec
3
45 sec
100 sec

plank

3×45 s

Handstand Skill Work

Handstand kick-ups

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5
100 sec

Handstand kick-ups

3×5

Handstand Holds

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

Handstand Holds

3×60 s

Pike Push-up on Box

Set
Reps
Rest time
1
3
100 sec
2
3
100 sec
3
3 +
amrap
100 sec

Pike Push-up on Box

3×3+

Toes-to-Bar Progression

Overhead Squat

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
10
90 sec
2
85% 1RM
21 lbs
10
90 sec
3
85% 1RM
21 lbs
10
90 sec
4
95% 1RM
24 lbs
10 +
amrap
Prog. Overload
90 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overhead Squat

4×10+

v-ups

Set
Reps
Rest time
1
3
100 sec
2
3
100 sec
3
3 +
amrap
100 sec

v-ups

3×3+

v-sit

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

v-sit

3×30 s

Weighted Sit-ups

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
13 lbs
10
100 sec
2
85% 1RM
21 lbs
10
100 sec
3
85% 1RM
21 lbs
10
100 sec
4
85% 1RM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Weighted Sit-ups

4×10+

Hollow Hold

Set
Time
Rest time
1
30 sec
100 sec
2
30 sec
100 sec
3
30 sec
100 sec

Hollow Hold

3×30 s

Pull-ups Progression

lat pulldown

Set
Intensity
Weight
Reps
Rest time
1
50% 1RM
23 lbs
10
120 sec
2
95% 1RM
43 lbs
3
120 sec
3
95% 1RM
43 lbs
3
120 sec
4
95% 1RM
43 lbs
3 +
amrap
Prog. Overload
120 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

Overload: After 1 successful session, 1RM will be suggested to increase by 6 lbs.

Deload: After 1 uncompleted session, 1RM will be suggested to decrease by 10 %

lat pulldown

4 sets

renegade row

Set
Intensity
Weight
Reps
Rest time
1
95% 1RM
24 lbs
3
100 sec
2
95% 1RM
24 lbs
3
100 sec
3
95% 1RM
24 lbs
3 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 3, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

renegade row

3×3+

Ring Row

Set
Reps
Rest time
1
5
100 sec
2
5
100 sec
3
5 +
amrap
100 sec

Ring Row

3×5+

Bicep Curls

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
21 lbs
10
100 sec
2
85% 1RM
21 lbs
10
100 sec
3
85% 1RM
21 lbs
10 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 10, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3-4 reps, increase 1RM by 2 lbs
Extra 5+ reps, increase 1RM by 3 lbs

Bicep Curls

3×10+

Sprinting Capacity

Sprint

Set
Time
Rest time
1
30 sec
200 sec
2
30 sec
200 sec
3
45 sec
200 sec
4
60 sec
200 sec
5
45 sec
200 sec
6
30 sec
200 sec
7
30 sec
200 sec

Sprint

7 sets

Burpees

burpees

Set
Reps
Rest time
1
10
200 sec
2
10
200 sec
3
10
200 sec
4
10
200 sec
5
10
200 sec

burpees

5×10

Running Endurance

Jogging

Set
Time
Rest time
1
600 sec
200 sec
2
600 sec
200 sec
3
600 sec
200 sec
4
600 sec
200 sec

Jogging

4×600 s