CFP, please join us for our annual “Robert Rosas” WOD in memory of Border Patrol Agent Robert Rosas. Please remember to hydrate the night prior as a portion of the workout is outside.
“Robert Rosas”
For Time:
-2.55 Mile Run
-51 Push-Ups
-51 Sit-Ups
-51 Kettlebell Swings
-51 Wallballs
-51 Double-Unders
“PUENTES”
For Time
-7 Wall Walks
-503ft Run with Partner*
-21 Burpee box Step-ups with Partner*
-503ft Run with Partner*
-20 Kettlebell Swings
-503ft Run with Partner*
-15 Over head Walking lunges (15 per Leg)
-503ft Run With Partner*
*Partner for this work out will be a 53/35lb kettlebell
WARM-UP
2 ROUNDS
12/10 Cal Bike
12 Alt. Deadbugs
6/6 KB/DB Suitcase Deadlift
12 Scap Push-Ups
12 Alt. Shoulder Taps
Into…
EMOM x 4 MINUTES (:40 ON / :20 OFF)
MIN 1 – KB/DB Suitcase Hold*
MIN 2 – Cal Bike (Workout Pace)
MIN 3 – V-Ups/Tuck-Ups
MIN 4 – Hand Release Push-Ups/Knee
Push-Ups
*:20 with the right arm and :20 with the left arm.
WORKOUT (ALL)
AMRAP × 25 MINUTES
200m KB or DB Farmers Carry (Athlete
Choice)*
35/25 Cal Bike
25 V-Ups or Tuck-Ups
15 Hand Release Push-Ups or Knee PushUps
*Use a pair of Light or Light-Moderate KBs
(Score is Rounds + Reps)
FINISHER (ALL)
EMOM × 6 MINUTES
MIN 1 – :45 KB Alt. Around the Worlds MIN 2 – :45 KB Hollow Body Flutter Kicks
WARM-UP
2 ROUNDS
250/200m Row
10 Bootstrap Squats
10 Alt. Elbow Punches
5 BB Strict Press
5 Scap Pull-Ups
Into…
2 ROUNDS
250/200m Row
10 Alt. Elbow Punches
5 Front Squats*
5 Push Press*
5 Kip Swings
*Combine for 10 Thrusters in Round 2
STRENGTH (ALL) — 3×5 Tempo Back
Squat (31X1)
Back Squat for load:
1. 5 reps
2. 5 reps
3. 5 reps
“JACKIE (PERFORMANCE)”
FOR TIME
1000/800m Row
50 Thrusters (45/35)
30 Pull-Ups
(Score is Time)
“JACKIE (FITNESS)”
FOR TIME
750/600m Row
40 Thrusters (45/35)
30 Jumping Pull-Ups
(Score is Time)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
5 Up Dog to Down Dog
1:00/1:00 Empty Barbell Quad Smash
100m EZ Row
-Rest as Needed b/t Sets-
WARM-UP
25ft LINE DRILLS…
Side Shuffle (down+back)
Floor Scrapers (down)
Quad Stretch with Calf Raise (back)
Carioca (down+back)
Samson Lunges (down)
Straight Leg Kick (back)
Butt Kickers (down)
Forward Lean High Knees (back)
Into…
200m Jog*Optional/Time Permitting
Into…
2 ROUNDS
50 Single Unders*
5 DBL DB Deadlift
10 Alt Lunges**
*Round 2 → 10 DBL DB Farmers Lunges
WORKOUT (PERFORMANCE)
EMOM × 20 MINUTES
MIN 1 – 50 Double Unders
MIN 2 – 20 DB Front Rack Alt. Lunges (50/35)
MIN 3&4 – 400m Run
MIN 5 – Rest
(Score is Slowest 400m Run)
WORKOUT (FITNESS)
EMOM × 20 MINUTES
MIN 1 – 100 Single Unders
MIN 2 – 20 DB Farmer Alt. Lunges (35/20)
MIN 3&4 – 300m Run
MIN 5 – Rest
(Score is Slowest 300m Run)
FINISHER (ALL)
AMRAP × 6 MINUTES*
6 Single DB Curls
6 DB Overhead Tricep Extensions
12 DB Weighted Glute Bridge-Ups
*Use the same Moderate DB for all movements.
WARM-UP
1 ROUND
6 Cat Cow
6 Groiners + ½ Split
10 PVC Pass Throughs
10 Snatch Grip BTN Strict Press
Into…
1 ROUND
6 Slow Arm haulers
6 Bootstrappers
10 PVC Cuban Press
10 Power Snatch Balance
Into…
6 Snatch Deadlifts
6 Hang Muscle Snatch
10 V-Ups
10 Scap Pull-Ups + 10 Kip Swings
STRENGTH (ALL) — 5×3 Snatch
Snatch for load:
#1 3 reps
#2 3 reps
#3 3 reps
#4 3 reps
#5 3 reps
WORKOUT (PERFORMANCE)
AMRAP × 10 MINUTES
2-4-6-and so on…
Power Snatch (115/75)
Toes to Bar
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 10 MINUTES
2-4-6-and so on…
Power Snatch (75/55)
Toes to Something
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
1:00/1:00 Couch Stretch
10/10 Seated Single Leg Lifts
10 Seated Double Leg Lifts
-Rest as Needed b/t Sets-
WARM-UP
AMRAP X 4 MINUTES
6/4 Cal Bike
8 BB Good Mornings
4 High Hang High Pulls
8 Alt. Elbow Punches
4 Strict Press
Into…
AMRAP x 4 MINUTES
6/4 Cal Bike
8 Clean Deadlifts
4 High Hang Muscle Cleans
8 Back Rack Alt. Elbow Punches
4 Push Press
WORKOUT (PERFORMANCE)
EMOM × 12 MINUTES MIN 1 – 15/12 Cal Bike
MIN 2 – Max Cleans (225/155)*
MIN 3 – Rest
*Option for Power or Squat.
(Score is Total Clean Reps)
KG BB: (100/70)
WORKOUT (FITNESS)
EMOM x 12 MINUTES
MIN 1 – 12/10 Cal Bike
MIN 2 – Max Cleans (155/105)*
MIN 3 – Rest
*Option for Power or Squat.
(Score is Total Clean Reps)
KG BB: (70/47.5)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
:30 Wrist Flexion Stretch (Palms Up)
1:00 Foam Roll
:30 Wrist Extension Stretch (Palms Down)
1:00 Foam Roll
-Rest as Needed b/t Sets-
WARM-UP
2 ROUNDS
50′ Side Shuffles (25′ down/ 25′ back)
25′ Forward Run
25′ Back Pedal
10 Alt. Plank Shoulder Taps
5 Tuck-Ups + V-Ups
5/5 Single Arm Ring Row
Into…
3-4 SETS (:20 ON/:10 OFF)
MOVT 1 – Up-Downs
MOVT 2 – Kip Swings
MOVT 3 – Ring Rows
*1 SET = MOVT 1-3
WORKOUT (ALL)
TABATA (8 SETS / :20 ON/ :10 OFF)*
TABATA 1 – Up-Downs
TABATA 2 – Toes to Bar or Toes to Something
TABATA 3 – Shuttle Runs**
TABATA 4 – Ring Rows***
*Complete a full Tabata before moving to the next after 1:00 rest.
**1 Rep= 25′ Down.
***Option for Strict Pull-Ups or Strict
Chin-Ups
-Rest 1:00 b/t Tabatas-
(Score is Total Reps)
POST WORKOUT STRENGTH (ALL)
3 SETS
15-20 Empty Barbell Reverse Curls
12-15 Empty Barbell Upright Rows
8-12 SLOW Barbell Cheater Curls
-Rest As Needed b/t Sets-
WARM-UP
1 ROUND
10 PVC Pass Thrus
50 Single Unders
10 Barbell BTN Snatch Grip Strict Press
5 Push-Up to Pike
Into…
1 ROUND
5 PVC Cuban Press
20/20 Single Leg Single Unders
10 PVC OHS
5 BB Snatch Deadlifts
Into…
1 ROUND
1:00 Jump Rope Practice (Singles or
Doubles)
8 Hang Muscle Snatches
1:00 Jump Rope Practice
8 Snatch Balance (Power or Squat)
STRENGTH (ALL) — 3-3-3-2-2-1-1 Snatch
Snatch for load:
#1:1 rep
WORKOUT (PERFORMANCE)
FOR TIME
100 Double Unders
50 Hang Power Snatches (75/55)
100 Double Unders
(Score is Time)
KG BB: (35/25)
WORKOUT (FITNESS)
FOR TIME
200 Single Unders
40 Hang Power Snatches (65/45)
200 Single Unders
(Score is Time)
KG BB: (30/20)
OPTIONAL COOL DOWN (ALL)
EMOM × 9 MINUTES
MIN 1 – 5 Slow Eccentric Calf Raises w/:01
Pause in Bottom*
MIN 2 – 12 Alt. Bird Dogs** MIN 3 – 10 Slow Alt. Scorpions
*Stand on an Elevated Surface.
**Focus on keeping ribs pulled down towards hips when arm/leg is extended.
WARM-UP
*GENERAL WARM-UP* EMOM × 9 MINUTES
MIN 1 – 10 Jumping Jacks + 6 Alt Groiners
MIN 2 – 10 Alt. Shoulder Taps + 20
Crunches
MIN 3 – 10 Step Ups + 6 Box Push-Ups
into…
*FINISHER/SHOULDER PREP*
EVERY 3:00 × 3 SETS
12/12 Single Arm DB Row
20-25 Supinated Band Pull-Aparts
*Today, let’s use the finisher as part of our prep workout / bullet-proofing the upper body!
-Rest w/ Time Remaining-
WORKOUT (PERFORMANCE)
AMRAP × 20 MINUTES
20 Air Squats
10 DB Farmers Alt. Step-Ups (50/35)|
(24/20)
20 Hand Release Push-Ups
10 DB Farmers Alt. Step-Ups
20 Sit-Ups*
*GHD Optional.
(Score is Rounds + Reps)
KG DB: (22.5/15)
WORKOUT (FITNESS)
AMRAP × 20 MINUTES
20 Air Squats
10 DB Farmers Alt. Step-Ups (35/20)|(20)
20 Push-Ups
10 DB Farmers Alt. Step-Ups
20 Sit-Ups
(Score is Rounds + Reps)
KG DB: (15/10)
FINISHER (ALL)
EVERY 3:00 × 3 SETS
12/12 Single Arm DB Row
20-25 Supinated Band Pull-Aparts
-Rest w/ Time Remaining-