05/08/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Row
10 Air Squats
10 Push Ups
x 4

Weightlifting

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

Gymnastics

Double-Unders (7 Minutes Practice)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Death by 10 Meters”

Mobility

:60 Frog Stretch Holds
Rest :30
x 3

05/07/2014

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 @ 70%)

Gymnastics

Muscle-ups (7 Min Ring Practice)

Weightlifting

Floor Press ( Single Arm 3 x 6-8 (1.5/1))

Metcon

Metcon (AMRAP – Reps)

6:00 AMRAP @ 80%
200m Run
15 Wall Balls (20/14)
10 BJ/SD (24/20)

Rest 4:00

Repeat

RX+
WB = Thruster (95/65)
BJ (30/20)

Mobility

Calf and Ankle Mobility

05/06/2014

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 (4 x 1 @ 90%)

Hang Power Clean (4 x 1 @ 90%)

Metcon

Metcon (Distance)

3 sets:
5 Power Cleans (115/75)
7 No Push Up Burpees
Row 15 Strokes AFAP
4:00 Active Rest

RX+
(135/95)

Mobility

Banded Spider Man

Foam Roll IT Band

05/05/2014

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 @ 80%)

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

Rest :90 btw sets

Metcon

Spring 2014 Nutrition Challenge (Time)

4 Rounds for Time:
200m Run
5 Pull Ups
10 Push Ups
15 Air Squats

Mobility

Anterior/Posterior Shoulder Lax Ball Smash

05/03/2014

Main – CrossFit

Metcon

Metcon (No Measure)

A1. 15 KBS Unbroken (2/1.5) x6; rest 1 min
A2. 10 Burpees AFAP x6; rest 1 min
A3. 15 Pull Ups x6; rest 3 min

Metcon (Time)

2 Rounds
21-15-9
Wall Ball (20/14)
Burpee
800m Run

****100 Double Under Buy Out

05/02/2014

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 @ 75%)

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 (AMRAP – Reps)

:60 KBS (1.5/1)
:60 Rest
:60 T2B (V Ups)
:60 Rest
:60 Push Press (115/75)
:60 Rest
x 3

Mobility

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