Month: March 2014

Main – CrossFit

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)

Weightlifting

Hang Power Snatch

Snatch Tech Work
5 Muscle Snatches
5 Scare Crows
5 Hang Power Snatch

RX+
Hang Power Snatch + Snatch Push Press + OHS
(3+2+1) x 2 (95/65)

Weightlifting

Clean Grip Dead Lift (3 x 6-8 @ 70% (Of 1RM of Clean))

Metcon

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Cool Down

Prone Wall Squat Holds
:30 Sec x 4

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Gymnastics

Pull-ups

RX:
3 x 8-10 Pull Ups
RX+:
3 x 4-6 L-Sit Pull Ups

***
Scaled
2 x 3 Negatives
2 x 5 Scap Pulls

Weightlifting

Thruster (Build to a Heavy 3 Rep in 10 Min)

Metcon

Metcon (AMRAP – Reps)

6 Rounds of:
:90 AMRAP
20 Wall Balls
20 Lunges
Max Burpees

Rest :90
**Score is total burpees**

Mobility

Lax Ball Smash for Upper Back Soft Tissue
Foam Roller T-Spine Mobilization

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

Wall Balls (3 sets of 10-20 Unbroken)

Rest 2 Min Between Sets
Work on finding a rhythm
Drive through the heals
Elbows Tights

RX+
3 Sets of 25 UB

Weightlifting

Close Grip Bench (1RM or Heavy Single)

10 Minutes to Find Number

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP:

35 Air Squats
25 Slam Balls (30/20)
15 No Push Up Burpees
5 Wall Walks

RX+
35 Slam Ball Squats (30/20)
25 Slam Balls (30/20)
15 Slam Ball Burpees
5 HSPU

Mobility

Anterior Smash w/ Lax Ball
Posterior Smash w/ Lax Ball
Banded Toe Touches
Banded Overhead Distraction

Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

Teams of 3:
5 Min per Station
1 Min Rest Between Stations
A: Slam Balls (30/20)
B: Max Laps Prowler (270#)
C: Goblet Squats (1.5/1)
D: Max Cals on AD
E: Pull Ups (Ring Pulls)
F: Max Cals on Rower
2 People Working

Main – CrossFit

Metcon

CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic
+
5 Min @ 65%
5 Bridge Drills
5 Primal Pass Throughs
5 Bow & Bends
5 Spider Mans

Gymnastics

Handstand Walk

Weightlifting

Push Press (3 x 2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

12 Min EMOM
Min 1 – 20 Sec AD Sprint
Min 2 – 20 Sec Row Sprint
Min 3 – 20 Sec Max Laps FW (1.5/1)

Mobility

Banded Spider Man/Knee Break Up/Pigeon

Main – CrossFit

Warm-up

Warm Up (No Measure)

Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause

Gymnastics

Kipping Practice

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.

Mobility

Banded Super Front Rack

Weightlifting

Front Squat (3×3 @ 80%)

Metcon

Metcon (AMRAP – Reps)

4 Rounds of:
3 Min AMRAP
15 No Push Up Burpees
20 Box Jumps (24/20)
25 Wall Balls (20/14)

2 Min Rest Between AMRAPs

Mobility

Frog Stretch 30 sec/45 sec/1 min holds

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

Weightlifting

Snatch Tech Work

5 Muscle Snatches
5 Scare Crows
5 Power Snatchs
KB Snatch Practice

Weightlifting

Deadlift (3×4 @ 75%)

Metcon

Metcon (Time)

1k Row Trial
Rest 4 Min
800m Run

Mobility

QL Lax Ball Smash
+
Russian Baby Makers 30 sec x 3

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic
+
5 Min @ 65%
5 Scap Push Ups
5 Scorpions
5 Primal Pass Throughs
5 Squat Jumps

Gymnastics

Muscle-ups

Tech Work
*Low ring transition work*

Weightlifting

Hang Power Clean (1RM or Heavy Single)

10 Mins to Find #

Metcon

Metcon (Time)

3 RFT:
10 Thrusters (95/65)
10 Bar Facing Burpees

RX+
21-15-9
Thrusters (95/65)
Burpee over Bars

Mobility

T Spine Foam Roll
+
Anterior Shoulder Lax Ball Smash