Month: March 2014

Main – CrossFit

Warm-up

Glute Activation (No Measure)

Dynamic
+
5 Minutes of:

5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)

Gymnastics

Handstand Push-ups

10 Minutes of
HSPU Progressions:

Scaled:
Wall Walks (3 x 3-5)
Rest 2 Minutes between

RX:
HSPU (3 x 3-5)
Rest 2 Minutes between

RX+:
Kipping HSPU (3x 6-8)
Rest 2 Minutes between

Weightlifting

Single Arm Push Press w/ KB (1.5/1)

Metcon

Metcon (No Measure)

21-15-9 ***Not for Time***
Air Squats
Push Ups
Double Unders
If No DU:
60/45/30 Singles

Mobility

Lax Ball QL Smash
+
Banded Spider Man Hold

Main – CrossFit

Warm-up

Posterior Chain (No Measure)

6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups

Gymnastics

Pull-ups

7 Minutes of
Pull Up Progression Practice:

Scaled:
Negatives (3×3) & Scap Pulls (3×5)

RX:
Kipping
3 x 6-8

RX+:
L-Sit (3×6-8)

**Static Holds at bottom at end of each set**

Weightlifting

Back Squat (3 x 5 (@ 50% of 1 Rep Max))

Rest 2:00 between sets
**Focus on perfect form

Metcon

Metcon (No Measure)

5 rounds ***Not for time***
200M Jog
15 KBS (1.5/1)

Mobility

Russian Baby Makers
3 x :30 (Rest :30)
+
Anterior/Posterior Lax Ball Smash Mobilizaiton
(1 min per side per shoulder)

Main – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

WOD:
A. Tabata Hollow Body

+
B.
In teams of 2:
10 minutes max distance row
(switching every 20 strokes)

Rest 3 minutes

C.
In teams of 2:
AMRAP in 20 min
15 Sit Ups
15 Push Ups
15 Air Squats
15 Box Jumps/Step Down (24/20)
200m Run

**Only 1 teammate working at a time
** Cannot move to next station until both partners finish

Main – CrossFit

Metcon

CrossFit Games Open 14.5 (Time)

For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees

Main – CrossFit

Warm-up

Glute Activation (No Measure)

Dynamic
+
5 Minutes of:

5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Cook Drills (per leg)
5 Prone Leg Raises (per leg)

Gymnastics

Double-Unders

7 Minutes Practice

Weightlifting

Bent Over Row (3 x 5 )

Metcon

Metcon (Time)

200m Run
Rest Equal Time
400m Run
Rest Equal Time
800m Run

Mobility

Lax Ball QL Smash
+
Foam Roll Glute/IT Bands

Main – CrossFit

Warm-up

Posterior Chain (No Measure)

6 Mins:
5 Bow & Bends
5 Single Leg DL
5 Prone Single Leg Raises
5 Bird Dogs
5 Scap Push Ups

Gymnastics

Muscle-ups

7 Minutes Pratice
Bar Muscle Ups
Ring Muscle Ups
Ring Tech Work

Weightlifting

Close Grip Bench (3 x 6-8 @ 65% (Of 1RM))

Metcon

Metcon (Time)

21-15-9
KBS (1.5/1)
Push Ups

RX+
KBS (2/1.5)
HRPU

Mobility

Super Front Rack (Banded)
+
T Spine Mobilization Drills

Main – CrossFit

Warm-up

PVC Warm Up (No Measure)

Dyanamic Warm Up

+

3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat

10 Scapula Push Ups

Gymnastics

L-Sit

7 Minutes

Practice :20 Holds
Rest 2:00
x 3
*Hold From Bar

Spend 3-4 Minutes working on Floor Progressions

Weightlifting

Push Jerk (3 x 5 (@ 75% of Press 1 RM))

Metcon

Metcon (3 Rounds for reps)

4 Mins @ 60%
1-5-1 Ladder
Thruster (75/45)
Burpee
Rest 4 Min
3 Mins @ 80%
1-5-1 Ladder
Thruster (75/45)
Burpee
Rest 3 Min
2 Mins @ 95%
1-5-1 Ladder
Thruster (75/45)
Burpee

RX+
Thruster (95/65)
Burpee over the Bar

Mobility

Lax Ball Anterior Smash
+
Banded Spider Man

Main – CrossFit

Warm-up

Warm-up (No Measure)

5 Min Row @ 65%
+
3 Rounds
6 Primal Pass Throughs
6 Bow & Bends
6 Cat & Dogs
6 Scorpions

Weightlifting

The CrossFit Total (Total Weight)

10 Minutes to Find Each #

Metcon

Metcon (Time)

200 Walking Lunges

RX+
Weighted (45/25)

Warm-up

:45 Wall Squat Stretch
x3

Main – CrossFit

Metcon

Metcon (Time)

“Batman and Robin”

In teams of 2*
26 Minute AMRAP

Partner A runs 400M Sprint
Partner B does AMRAP Hang Power Cleans + Jerks (135, 95)
Switch and repeat.

Partner A runs 400 M
Partner B does AMRAP Goblet Squats
Switch and repeat.

Partner A runs 400 M
Partner B does AMRAP Double Unders
Switch and repeat.

Partner A runs 400 M
Partner B does AMRAP Burpees
Switch and repeat.
If above is completed in less than 26 minutes, start over and continute until 26 minute cap.

Main – CrossFit

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups