04/19/2014

Main – CrossFit

Metcon

Metcon (Time)

Partner WOD:
250m Row
50 Slam Balls (30/20)
500m Row
50 Burpees
750m Row
50 Air Squats
1K Row
50 Air Squats
750m Row
50 Burpees
500m Row
50 Slam Balls (30/20)
250m Row
Work load can be split however team decides

04/18/2014

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 @ 65%)

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)

18 Min EMOM
Min 1 – 7 Weighted SU/SD (1.5/1) (24/20)
Min 2 – 7 Squat Jumps (1.5/1)
Min 3 – :30 Front Leaning Rest

Mobility

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

04/17/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

800m Jog
+
Dynamic

Weightlifting

Farmer’s Carry (200m (Plate Pinch 25/15) x 3 w/ 2:00 Rest)

Gymnastics

Muscle-ups

7 Mins Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP @ 60%
Buy In: 200m FW (1.5/1)
20 Russian Step Ups (24/20) (per leg)
20 K2E
20 KBS (1.5/1)
20 WB (20/14)

Mobility

Couch Stretch
1:00 per leg
x 3

04/16/2014

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)

Weightlifting

Deadlift (1 x 10 @ 55%)

Gymnastics

Kipping Practice (7 Min of Bar or Ring Practice)

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

Static Hold from Bar (4 Sets of :20 Holds (Rest :90))

Metcon

Metcon (AMRAP – Reps)

3 Min AMRAP @ 60%
10 Lunges (per leg)
3 Wall Walks
10 V Ups
Rest 2 Min
3 Min AMRAP @ 80%
10 Lunges (per leg)
3 Wall Walks
10 V Ups
Rest 2 Min
3 Min AMRAP @ 98%
10 Lunges (per leg)
3 Wall Walks
10 V Ups

RX+
Lunges (45/25)
Wall Walks = HSPU
V Ups = T2B

Mobility

Calf and Ankle Mobility

04/15/2014

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 4 @ 75%)

Hang Power Clean (3 x 4 @ 75%)

Metcon

Metcon (AMRAP – Reps)

3 Rounds:
3:00 AMRAP
150m Row
20 WB (20/14)
Max Burpees

Rest 2:00 Between Rounds

Mobility

Shoulder Mobility

04/14/2014

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 @ 65%)

Gymnastics

Weighted Pulls Ups (Add 5# to Last Week)

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

Metcon

Metcon (Time)

18-15-12-9
Goblet Squats (1.5/1)
Push Ups

RX+
Squats (2/1.5)
HRPU

Mobility

Posterior Shoulder Lax Ball Smash
+
Foam Roll/Lax Ball Smash Lats

04/12/2014

Main – CrossFit

Metcon

Metcon (Time)

30 Min AMRAP:
200m Run w/ Teams Equipment
100 KBS (1.5/1)
100 WB (20/14)
100 Walking Lunges
Only 1 partner working at a time.
Each partner will perform 3 Burpees at the top of every minute

04/11/2014

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 @ 60%)

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

Gymnastics

Weighted Ring Dips (4 x 6-8)

Metcon

Metcon (No Measure)

15 Min EMOM
Min 1 – :20 AD Sprint
Min 2 – :20 Hollow Body Hold
Min 3 – :20 Static Hold from Bar

Mobility

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

04/10/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

800m Jog
+
Dynamic

Weightlifting

Snatch Tech Work

5 Muscle Snatches
5 Scare Crows
5 Power Snatchs

Gymnastics

Double-Unders

7 Mins Practice

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP @ 60%
200m Run
5 Wall Walks
10 KBS (1.5/1)
15 Slam Balls (30/20)

Mobility

Couch Stretch
1:00 per leg
x 3

04/09/2014

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)

Warm-up (No Measure)

Tabata Hollow Body

Weightlifting

Deadlift (1 x 10 @ 50%)

Gymnastics

Strength Axle

10 meters
Rest :90
x 4

Metcon

Metcon (AMRAP – Reps)

3 Rounds:
1:00 Burpee BJ (24/20)
1:00 Rest
1:00 Wall Balls (20/14)
1:00 Rest
1:00 Row (max calories)
1:00 Rest

Mobility

Calf and Ankle Mobility