05/20/2014

Main – CrossFit

Warm-up

(No Measure)

400m
+
Ladder 1-10
Mountain Climbers
Slam Balls (30/20)

Weightlifting

Floor Press (10 Min EMOM – 2 Per Side (1.5/1))

Gymnastics

Handstand Push-ups (7 Min Practice or 7 Min EMOM)

EMOM:
3-5 Strict HSPU

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
Partner
***Split reps as necessary***

100 Burpees for Time (Time)

Partner
***Split reps as necessary***

Mobility

Wall Assisted Squat Drill (:60 work/:30 rest) x 5

05/19/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
200m Backwards
+
4 [email protected] 65%:
5 Air Squats
5 Scap Push Ups
5 Super Mans

Weightlifting

Push Press (10 Min EMOM @ 70%)

Metcon

Metcon (Weight)

3 sets of:
10 Back Squat (115/75)
:60 Rest
:60 Front Plank
:60 Rest

RX+
(135/95)
Add weight used for Back Squat as Score

Metcon (Time)

If no DU:
10 Rounds
20 Singles
10 Sit Ups

RX+
“Flight Simulator”

Double Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

***20 Minute Time Cap***
Rules:

1. You must complete each set consecutively before moving onto the next

Example: I must do 5 consecutive double unders without breaking before I can move to 10 double unders. I must do 10 consecutive double unders before I move to 15 double unders etc.

2. You will start over on the set you were attempting if you do not get the desired number consecutively.

Example: If I am on set 25 and I trip on 23 double unders…I will start over and try for 25 again and continue this until I either get 25 consecutive double unders or the time runs out.

3. You must break in between sets

Example: After I complete 5 consecutive double unders, I must come to a complete stop, THEN go to set 10 and so on.

Mobility

Calf and Ankle Mobility:
Lax Ball Smash
Bar Smash

05/17/2014

Main – CrossFit

Metcon

Metcon (Time)

Tester

7 sets @50-55-60-70-80-90-100%
400m Run
15 Thrusters (95/65)
15 BJ/SD (24/20)
200m Run
10 Power Snatch (95/65)
50 DU
Rest 4 min bw sets
If you fail to go faster from one set to the next, then the workout is over…no exceptions!!!!

05/16/2014

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

Close Grip Bench (15 Mins to Build to HS)

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

Metcon

2k Row (Time)

Max Effort 2k Row

Mobility

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

05/15/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
10 Bow & Bends
10 Push Ups
10 Fire Hydrants
10 Bird Dogs
x 3

Weightlifting

Front Squat (3 x 8-10 (115/75))

Gymnastics

Sorensen Holds (4 x :20-:30)

Metcon

Metcon (No Measure)

AD Sprints
:10 on/:50 rest
x 10

Mobility

Super Front Rack :60 Holds (per arm)
+
10 Super Mans

05/14/2014

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 (15 Minutes to Build to HS)

Gymnastics

Hollow Body (Tabata )

Metcon

Metcon (AMRAP – Reps)

15 Min AMRAP @ 90%
200m Suitcase Carry (1.5/1)
20 KBS (1.5/1)
15 Goblet Squats (1.5/1)

RX+
(2/1.5)

Mobility

Banded Lateral Opened
+
Banded Bully

05/13/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Skip

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

Shoulder Press (4 x 4 @ 70% (of clean))

Hang Power Clean (4 x 4 @ 65%)

Metcon

Metcon (AMRAP – Reps)

7 Sets:
:30 Work/:90 Rest
4 DL (115/75)
3 Hang Power Cleans (115/75)
2 Push Press (115/75)
Max Mountain Climbers

RX+
(155/115) = ‘DT’ Weight

Mobility

Banded Spider Man

Banded Pigeon Stretch

05/12/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Run
10 Super Mans
10 Scap Push Ups
10 Mountain Climbers
10 Air Squats
x 2

Weightlifting

Back Squat (15 Minutes Build to HS)

Weighted Pull-ups (Add 5# to Previous Weight)

Rest :90 btw sets

Metcon

Metcon (Time)

18-12-6
Thruster (95/65)
Burpee

RX+
(115/85)
Bar Facing Burpee

Mobility

Russian Baby Makers :45 x 2
Couch Stretch (w/ Wall Ball)

05/10/2014

Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

4 Person Teams
Station 1: Burpees
Station 2: Weighted Lunges OH (45/25)
Station 3: Step Up/Step Downs (24/20)
Station 4: Slam Balls (30/20)

Station 5: Row 500m (each person)
3 People Working @ 1 Time (except @ rowers) Resting athlete must be in plank position.

Time Component: Time it takes each person on Station 5 to complete 500m Sprint on Rower. 2 People Rowing at 1 time.

05/09/2014

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 @ 80%)

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

Metcon

Metcon (Time)

20 Burpees
200m Run
x 5

Mobility

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