04/08/2014

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
200m Run
20 WB (20/14)
Max Burpees

Rest 2:00 Between Rounds

Mobility

Shoulder Mobility

04/07/2014

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 @ 60%)

Warm Up to 60% of 1RM
Set of 10 is UB

Gymnastics

Weighted Pulls Ups

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

Metcon

Metcon (Time)

3 Rounds:

10 KBS (1.5/1)
10 Goblet Squats (1.5/1)
200m Run

RX+
10 KBS (2/1.5)
10 Squat Cleans (135/95)
200m Run

Mobility

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

04/04/2014

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 (50% of 1RM)

Focus on Perfect Form

Metcon

Metcon (No Measure)

25 minutes to complete all of the following after the jog, in any order:

800m Jog
+
50 DU
50 V Ups
50 Jumping Pullups
50 Super Mans
50 KBS (1.5/1)
50 Step Up/Step Downs (24/20)
+
800m Jog

Mobility

Sink Mobilization
:60 Holds x 3
Rest :30-:45

04/03/2014

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

Weightlifting

Hang Power Clean (50% of 1RM)

***Focus on perfect form***

Weightlifting

Bent Over Row (1.5/1)

Metcon

Metcon (No Measure)

3 Min @ 60%:
5 Wall Walks
5 Lunges (Per Leg)
5 Dive Bombers

Rest 3 Minutes

3 Min @ 60%:
5 T2B (or V Ups)
5 Goblet Squats (1.5/1)
5 Scap Push Ups

Mobility

Ankle Mobilization:
Bands
Lax Ball
Foam Roll

04/02/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
200m Skip
+
5 Minutes @ 65%
5 Slam Balls
5 Air Squats
5 Cobras
5 Scorpions

Warm-up (No Measure)

Tabata Hollow Body

Weightlifting

Deadlift (50% of 1RM)

Focus on perfect form

Gymnastics

Strict Toes-To-Bar

8 Minutes Practice

Scaled:
Static L Sit Hold
(3 x :20)
Rest 2 Minutes Between

RX:
3 x 5-8

Metcon

Metcon (No Measure)

4 Rounds ***Not for Time***
:60 Plank Hold
7 Wall Balls (20/14)
:30 Right Side Plank
:30 Left Side Plank
7 Slam Balls (30/20)
200m Jog

Mobility

Shoulder Mobilization:
Lax Ball
Banded
Super Friend Assisted