CrossFit Valley Forge – Daily WOD
Warm-up
Warm-up (No Measure)
Daily Mobility and Activation
Metcon
Metcon (AMRAP – Reps)
“Bergeron DBeep Test”
On the Minute For As Long As Possible:
7 Single Dumbbell Goblet Thrusters
7 Alternating Single Dumbbell Power Snatches
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement
Metcon (AMRAP – Reps)
“Bergeron DBeep Test”
On the Minute For As Long As Possible:
7 Odd Object Thrusters
7 Odd Object Ground to Overhead
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement
Murph Prep
Metcon (Time)
Week 4: Round 1 – New Rules
*30s Rest and make sure to continue updating your new Max Pushups if you continue breaking it
Recap:
Take your Max Set of Pushups and multiply by 4. With that number, complete in as few sets as possible without gaming it.
Additional Rule: Take your Total Rep Number and add 50% more reps to it.
For example:
Max pushups = 20
20×4=80
80 x 50% = 40
80 + 40 = 120
New total is 120!
Complete 120 pushups in as few sets as possible, maxing out every set. Rest 30s between sets.
Note your sets to compare to the last session.