Athlete Spotlight – Troy Minske
Athlete Spotlight – Troy Minske
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Crossfit Beyond Sport Blog

CODY

Strength

Front Squat

1-1-1-1-1

WOD

Complete as many rounds as possible in 15 mins of:

3 Muscle-ups

10 Push-ups

15 AbMat Sit-ups

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Strength

Deadlift

1-1-1-1-1

WOD

Complete as many rounds as possible in 15 mins of:

15 AbMat Sit-ups

15 Kettlebell Swings, 53/35 lbs

15 Goblet Squats, 53/35 lbs

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Strength

Push Press

1-1-1-1-1

WOD

Complete as many rounds as possible in 15 mins of:

15 Double Unders

15 Toes To Skies

15 Jumping Alternating Lunges

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“Murph”

For time:

1 Mile Run

100 Pullups

200 Push Ups

300 Squats

1 Mile Run

Optional with 20lb weight vestmurph

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WOD

4 Rounds 4 Time

Run 400 m

15 Tire Flips

15 Kettlebell Swings 53/35lbs

15 Box Jumps

TomFlip

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“Dirty Thirty”

For time:

30 Box Jumps, 24/20 in

30 Jumping Pull-ups

30 Kettlebell Swings, 35/26 lbs

30 Lunges

30 Knees To Elbows

30 Push Press, 45/33 lbs

30 Back Extensions

30 Wall Balls, 20/14 lbs

30 Burpees

30 Double Unders

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Strict Press

1-1-1-1-1

WOD

For time:

21 Press, 95/65 lbs

Run, 200 m

21 Push Press, 95/65 lbs

Run, 400 m

21 Push Jerks, 95/65 lbs

Run, 600 m

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Strength

Back Squat 1-1-1-1-1

WOD

For time:

“Baseline”

Row 500m

40 Air Squats

30 Abmat Sit Ups

20 Push Ups

10 Pull-Ups

 

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Strength

Squat Clean 3-3-3-3-3

WOD #1

Death By Double Under

With a continuously running clock perform:

5 Double Unders in the first 1 min,

10 Double Unders in the second 1 min

15 Double Unders in the third 1 min …

Continuing this for as long as you are able.

WOD#2

Death By Jump Rope (Singles)

With a continously running clock perform:

10 Jump Rope (Singles)s in the first 1 min

20 Jump Rope (Singles)s in the second 1 min

30 Jump Rope (Singles)s in the third 1 min …

Continuing this for as long as you are able

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Strength

Overhead Squat 3-3-3-3-3

WOD

1 Mile Time Trial

This is an all out effort for time

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