May 11, 2017

Exodus Elite – CrossFit


Warm-up (No Measure)

Shoulder mobility

Skill Practice Warm UP

Turkish Get Up

Spend 8 minutes working on Turkish Get Ups. Perform at least 4 per side.


Dockworker (Calories)

For calories – 5 ‘cycles’

In 3 min

6 ‘heavy’ power cleans or squat cleans (Health: 65lb / Athletic: 105lb* / Performance: 155lb)

15 push-ups (Health: 10 scaled / Athletic: 10*/ Performance: 15)

Row for max calories

2 min rest

*Women’s “Performance” weights and reps (Rx)

Scaling Guide: 80-160 Calories, about 20-25 calories per round. Scale Up: 185/135lb cleans and kipping handstand push-ups instead of push-ups.

Coaching tip:

Warm-up (No Measure)

Choose a clean load that you will have to break up on the second round by the latest. The goal is to start the push-ups around the 60 second mark, and finish them no later than the 120 second mark. If you hit the second minute and you haven’t finished push-ups, go to the rower anyways and subtract one calorie for each unfinished push-up at the end of the workout. Keep the push-ups ‘legit’ and don’t let yourself start worming. Start each row off with a couple short pulls to get the flywheel up to speed, and then row hard because of the 2-minute rest. Adjust the load (of the barbell for cleans) during the rests if necessary!

Rowing sub: 2 muscle cleans (65/95lb or about 50% of max), 2 burpees = 4 cal