Month: April 2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Run
200m Row
10 Air Squats
10 Slam Balls (30/20)
10 Spider Mans (Per Leg)
10 Cat/Dogs
200m Run
200m Row

Weightlifting

Front Rack Lunge (3 x 6/leg @ 50% of FS)

Gymnastics

L-Sit (:10-:20 Holds w/ 2:00 Rest x 4)

Metcon

Metcon (No Measure)

18 Min EMOM
Min 1: 10 Sit Ups
Min 2: 7 Goblet Squats (1.5/1)
Min 3: 200m Sprint

Mobility

:60 Wall Squat Holds
Rest :30
x 3

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

Deadlift (1 x 10 @ 65%)

Gymnastics

Static Hold from Bar (Tabata)

Metcon

Metcon (AMRAP – Reps)

Partner 18 Min AMRAP @ 80%
500m Row
10 DL (135/95)
10 Burpee over the Bar

RX+
500m Row
DL (225/185)
Burpee Over the Rower
Rotate btwn exercises.
Partner A Rows, Partner B DL, Partner A Burpees, Partner B Row, Partner A DL…

Mobility

Calf and Ankle Mobility

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic

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

Push Press (3 x 2 @ 85%)

Hang Power Clean (3 x 2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

10 Rounds:
10 Lunges
Max Unbroken Push Ups

Rest :60

Mobility

Banded Spider Man

Foam Roll IT Band

Main – CrossFit

Warm-up

Warm-up (No Measure)

6 Min @ 65%:
5 Bow & Bend
5 Slam Balls (30/20)
5 Dive Bombers
5 Spider Man (per leg)
:20 Russian Baby Maker

Weightlifting

Back Squat (1 x 10 @ 75%)

Farmer’s Carry (200m Suitcase Carry (1.5/1))

100m with one arm/100m with other arm

Rest :60 and repeat

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Mobility

Anterior/Posterior Shoulder Lax Ball Smash

Main – CrossFit

Metcon

Metcon (Time)

6 Rounds For Time

Run 400 meters
21 KBS (1.5/1)
15 Slam Balls (30/20)
9 Burpees

30:00 Cap
* Partner A does 21 KBS Partner B rests
* Partner B does 21 KBS Partner A rests

Move through the 21-15-9 like this until both Partners are done, then complete the Run together.

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

Weightlifting

Close Grip Bench (1 x 10 @ 70%)

Bent Over Row (4 x 6-8 (1.5/1))

Gymnastics

Weighted Ring Dips (4 x 6-8 (Add #5 to last week))

Metcon

Metcon (No Measure)

10 Min EMOM
Each Minute:
4 Hang Squat Clean (115/75)
6 Burpees

RX+:
4 Hang Squat Clean (135/95)
6 Burpee over Bars

Mobility

Russian Baby Makers :45 Hold/:30 Rest
x 4

Main – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog
+
6 Min:
5 Cat/Dogs
5 Super Mans
5 Lunges (per leg)
5 V Ups
5 Scap Push Ups

Weightlifting

Goblet Squat (3 x 6 w/ :05 pause at bottom (2/1.5))

Rest 2:00 btw sets

Gymnastics

Knees To Elbow

7 Mins Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

14 Min AMRAP
200m Run
8 KTE
200m Run
8 Weighted Lunges (1.5/1)

Mobility

Couch Stretch
1:00 per leg
x 3

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

Deadlift (1 x 10 @ 60%)

Gymnastics

Hollow Body (Tabata)

Double-Unders (7 Minutes of Practice)

Metcon

Metcon (AMRAP – Reps)

4 Minute AMRAP
5 Wall Balls
10 KBS (1.5/1)
15 No Push Up Burpees
20 DU
Rest 3 Minutes
x 3

Mobility

Calf and Ankle Mobility

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

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

Push Press (3 x 3 @ 80%)

Hang Power Clean (3 x 3 @ 80%)

Metcon

Metcon (Distance)

:60 Work
6 DL (135/95)
8 V Ups
Max Meters on Row
2:00 Rest
x 5

RX+
DL = (185/145)
V Ups = T2B

Mobility

Banded Spider Man

Foam Roll IT Band

Main – CrossFit

Warm-up

Warm-up (No Measure)

Run/Row
+
6 Min @ 65%:
5 Bow & Bend
5 Slam Balls (30/20)
5 Dive Bombers
5 Spider Man (per leg)
:20 Russian Baby Maker

Weightlifting

Back Squat (1 x 10 @ 70%)

Gymnastics

Weighted Pulls Ups (Add 5# to Last Week)

RX:
4 x 6-8
Scaled:
4 Negatives
4 Scapula Pulls

Handstand Push-ups (6 Mins of Practice)

Work on progressions
Wall Walk:Hand Stand:HSPU:Kipping HSPU

Metcon

Metcon (AMRAP – Reps)

7 Min AMRAP:
1 Wall Walks
1 Step Up/Step Down (24/20)
2 Wall Walks
2 Step Up/Step Down (24/20)
3 Wall Walks
3 Step Up/Step Down (24/20)
…..
Continue up ladder

RX+
Wall Walks = HSPU
BJ = Jump Up/Step Down (30/24)

Mobility

Anterior/Posterior Shoulder Lax Ball Smash