06/07/2014

Main – CrossFit

Metcon (AMRAP – Reps)

Teams of 3:
10:00 AMRAP
800m Run
Max Thrusters (45/35) (in remaining time)
Rest 1:00
10:00 AMRAP
1K Row
Max Push Ups (in remaining time)
10:00 AMRAP
400m Run/500m Row
Max Sit Ups (in remaining time)
1 person work at a time. Workload can be divided however team decides.

06/06/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
5 Min @ 65%
10 Supermans
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

L-Sit Pull-ups (4 x 6-8 )

Scaled 4 sets of :20 L Sit Static Holds

Rest :90 btw sets

Metcon

Metcon (No Measure)

10 Min EMOM
7 Wall Balls (20/14)
7 Burpees

RX+
10 Wall Balls (20/14)
10 Burpees

Mobility

Calf Smash w/ Lax Ball

06/05/2014

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

Gymnastics

Double-Unders (5 Min Practice)

100 for time
5 Min Cap

Weightlifting

Floor Press (4 x 6-8 (1.5/1))

Deadlift (4 x 5 @ 70%)

Metcon

Metcon (AMRAP – Reps)

20:00 EMOM
Even – :30 Max Air Squats
Odd – :30 Max Push Ups

RX+
Even – Slam Balls
Odd – Dynamic Push Ups

Mobility

Banded Pigeon
+
Glute Lax Ball Smash

06/04/2014

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)
10 PVC Pass Throughs

Weightlifting

Shoulder Press ( 2 x 10 @ 60%)

Shoulder Press (2 x 8 @ 70%)

Shoulder Press (Max Reps @ 75%)

Gymnastics

Sorensen Holds (3 x :30-:45 Holds)

Rest :90-2:00 btw sets

Gymnastics

Weighted Ring Dips (4 x 6-8)

Use weighted parallettes.

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP @ 85%
200m Run
20 Air Squats
15 Step Up/Step Downs (24/20)
10 Slam Balls (30/20)

Mobility

Anterior/Posterior Delt Lax Ball Smashes

06/03/2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
10 Super Mans
10 Push Ups
10 Air Squats
200m Jog
10 Aqua Mans
10 Fire Hydrants
10 Dive Bombers

Weightlifting

Farmer’s Carry (200m (1.5/1) x 3)

:90 Btw Rounds

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

:90 Btw Rounds

Weightlifting

Bear Complex (2 x 3 (115/65))

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon

Metcon (Calories)

8 Rounds:
:20 Work/1:40 rest
Max Cals on Rower

Dampers @ ‘9’

Mobility

Assisted Wall Squats :90 Hold
x 2

06/02/2014

Main – CrossFit

Warm-up

Warm Up 3 (No Measure)

200m Jog
200m Skip
200m Backwards
+
10 Dive Bombers
10 Spider Mans (per leg)
10 Shoulder Reach Throughs

Weightlifting

Barbell Bicep Curl (3 x 8-10 (45/35/15))

Paused Front Squat (1.3.1.0 – Build to Heavy Single in 12 Minutes)

Metcon

Metcon (Weight)

16 Min EMOM
Even – 3 Power Clean @ 65% of 1RM
Odd- 5 Hand Release Pushup

RX+
HRPU = Kipping Hand Stand Push Ups
Enter weight used for PC

Mobility

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