Month: June 2014

Main – CrossFit

Warm-up

Warm Up 1 (No Measure)

200m Jog
+
6 Min @ 65%
5 Air Squats
5 Fire Hydrants (per side)
5 Scap Push Ups
5 Aqua Mans (per side)
5 Bird Dogs

Weightlifting

Bear Complex (4 x 4 (135/95))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (AMRAP – Reps)

1:00 Row (cals)
:30 Rest
1:00 Slam Balls (30/20)
:30 Rest
1:00 Burpees
:30 Rest
1:00 Step Ups (24/20)
:30 Rest

x3

Mobility

Banded Front Rack :90 Holds
+
Foam Roll Quad

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

Front Squat (Build to 1RM or HS)

Barbell Bicep Curl (3 x 6-8 (Add 5#-10# from last week))

Metcon

Metcon (Time)

5 Rounds:
6 Dead Lifts (115/75)
4 Hang Power Cleans (115/75)
2 Push Press (115/75)

Rest :30 btw rounds

RX+
(135/95)
Note total time including rest periods.

Mobility

Coach Stretch w/ Wall Ball :60 Holds per leg
:30 Rest
x 2

Main – CrossFit

Metcon (Time)

Teams of 5
4 Rounds for Time
100 Sit Ups
150 Push Ups
200 Air Squats

***All team members can work at any time. Each team will be assigned a bar w/ weight. Bar must be held at top of DL position entire time. Weight on bar will start at 145 and will increase each round completed. Weights will be 145/165/185/205. If bar touches ground team will have 200# sled push.

Time Cap: 25 Minutes

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
5 Min @ 65%
10 Aqua Mans
10 Single Leg DL
10 Bow & Bends
10 Shoulder Reach Throughs

Weightlifting

Standing Back Fly (6 x 8-10 (Add Weight from Last Week))

Rest :90 Btw Sets

Rear Foot Elevated Split Squat (6 x 8-10 (1.5/1))

:90 Rest btw sets

Metcon

Metcon (AMRAP – Rounds and Reps)

“Cindy-ish”
12:00
5 Pull Ups
10 Push Ups
15 Air Squats
100m Run

Mobility

Calf Smash w/ Lax Ball

Main – CrossFit

Warm-up

Warm-up (No Measure)

Run 400m
15 Air Squats
15 Push Ups
Run 200m
15 Air Squats
15 Push Ups
Run 400m

Gymnastics

Double-Unders (7 Mins of Practice)

150 reps for time if you have DU
7 Min Cap

Ring Push Ups (2 x 12-15)

Weightlifting

Floor Press (3 x 8-10 per arm (1/.5))

Metcon

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP:
400m Run
10 V Ups
10 Pull Ups
10 KBS (1.5/1)

Mobility

Banded Hamstring Stretch

Glute Lax Ball Smash

Main – CrossFit

Warm-up

Warm-up (No Measure)

6 Min @ 65%
200m Jog followed by:
5 Air Squats w/ :03 Pause
5 Dive Bombers
5 Lunges w/ Twist
5 Super Mans

Weightlifting

Shoulder Press (1 x 3 @ 80%)

Shoulder Press (2 x 2 @ 85%)

Shoulder Press (Max Reps @ 90%)

Gymnastics

Sorensen Holds (4 x :45-:60 Holds)

Rest :90-2:00 btw sets

Metcon

Metcon (AMRAP – Reps)

4 Rounds

2:00 AMRAP
Ladder:
Hang Power Cleans (75/55)
Bar Facing Burpee

Rest 2:00

1 HPC, 1BFB, 2 HPC, 2BFB, 3 HPC, 3…….

RX+
HPC (115/75)

Mobility

Lax Ball Ankle Mobilization (Plates)

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
+
Dynamic Warm Up

Weightlifting

Renegade Row (3 x 6-8 (1.5/1) )

:90 Btw Rounds

Single Arm KBS (3 x 8-10 per arm (1.5/1))

:90 Btw Rounds

Weightlifting

Deadlift (1 8-10 @ 80%)

Deadlift (1 x 6-8 @ 85%)

Metcon

Metcon (AMRAP – Reps)

3:00 Work
200m Run
15 Step Ups (24/20)
AMRAP Jumping Lunges
Rest 3:00
x 3

RX+
Weighted OH Lunges (45/25)

Mobility

Lateral Opener
+
Sink Mobilization

Main – CrossFit

Warm-up

Warm Up 1 (No Measure)

200m Jog
+
6 Min @ 65%
5 Air Squats
5 Fire Hydrants (per side)
5 Scap Push Ups
5 Aqua Mans (per side)
5 Bird Dogs

Weightlifting

Paused Front Squat (4 x 2 @ 90% 1.3.1.0)

Barbell Bicep Curl (3 x 6-8 (Add 5#-10# from last week))

Metcon

Metcon (Weight)

15 Min EMOM
Min 1 – 10 KBS (1.5/1)
Min 2 – 10 HRPU
MIN 3 – 10 Knees to Elbow

RX+
KBS (2/1.5)
HRPU = Hand Stand Push Ups
KTE = T2B

Mobility

Coach Stretch w/ Wall Ball :60 Holds per leg
:30 Rest
x 2

Main – CrossFit

Metcon (AMRAP – Reps)

In Teams of 3:
25:00 AMRAP
400M Run
Chin Over Bar Hold & Plank
Burpee Broad jump 2 ft

***Score will be total runs + burped broad jumps***
When the runner comes in, he will take over the hold. The person who was doing a hold, moves to burpees The peson on burpees moves to the run.

Follow this rule: From Min 0-10 Hold will be Chin Over the Bar. From Min 11-25 Hold will be Plank

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
5 Min @ 65%
10 Aqua Mans
10 Single Leg DL
10 Bow & Bends
10 Shoulder Reach Throughs

Weightlifting

Standing Back Fly (4 x 6-8 (Add Weight from Last Week))

Rest :90 Btw Sets

Rear Foot Elevated Split Squat (4 x 6-8 (1.5/1))

:90 Rest btw sets

Metcon

Metcon (No Measure)

15 Min EMOM
Min 1: 10 DL (115/75)
Min 2: 10 Box Jump/Step Downs
Min 3: 10 T2B

Mobility

Calf Smash w/ Lax Ball