Month: July 2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
+
10 Single Leg DL (per leg)
10 Bow and Bends
10 Scorpions (per side)
10 Spider Mans
x 2

Gymnastics

Pull-ups (Pull Up Progression)

Level 1 (No Strict Pull Ups)

A. 25 Ring Rows

B. 3 x Max Effort Static Hang
rest :60 btw

C. 3 x 5 Self-Assisted Pull Ups

Level 2 (1-6 Strict Pull Ups)

10 Min EMOM
2-3 Strict Per Min

Level 3 ( 7+ Strict Pull Ups)

10 Min EMOM
4-6 Weighted Strict Per Min

Weightlifting

Squat Clean (2 x 4@ 75%)

Squat Clean (2 x 4 @ 80%)

Metcon (AMRAP – Reps)

5 Min Max Wall Balls
Rest 3:00 Btw

Metcon (Calories)

5 Min Max Row (Cals)

Mobility

Acc. 2:00 Corpse Stretch

Main – CrossFit

Warm-up

Warm Up 2 (No Measure)

1:00 Row @ 60%
1:00 Air Squats
1:00 Lunges
200m Jog
+
10 Cobra
10 Scap Push Ups
10 Mountain Climbers

Weightlifting

Close Grip Bench (3 x 5 @ 80%)

Double-Unders (Race to 150 (5:00 Time Cap))

Metcon

Metcon (No Measure)

12:00 AMRAP
200m Run
20 Air Squats
200m Run
10 Burpees

Mobility

:90 Couch Stretch per Leg

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

Gymnastics

Ring Dips (3 x 6-8 Reps)

Add weight if able to hit more than 8 Strict

***Scale to 3-4 negatives if unable to extend full ROM***

Weightlifting

Deadlift (5 x 4 @ 80%)

Metcon

Metcon (AMRAP – Rounds and Reps)

18:00 AMRAP
400m Run
10 DL (135/95)
15 Box Jumps/Step Downs (24/20)
20 Burpees

RX+
DL = (225/165)
BJ = (30/24)

Mobility

:90 Lax Ball Smash w/ KB in Hamstring
+
Anterior Delt Lax Ball Smash

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

Warm-up

(No Measure)

100m Waiters Carry
(50m per arm)
(1.5/1)
:90 rest
x 3

Weightlifting

Push Press (4 x 3 @ 80%)

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Cool Down

Banded OH Distraction :90 per arm

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
2 Rounds (Not for Time)
10 Air Squats
10 Cobras
10 Scap Push Ups
10 Rocking Sumo’s

Gymnastics

Hollow Body (Tabata Handstand Holds)

Weightlifting

Back Squat (2 x 5 @ 75%)

Back Squat (2 x 4 @ 80%)

Metcon

Metcon (Time)

10 HPC (115/75) AFAP
:60 Rest
15 Burpees AFAP
:60 Rest
200m Sprint
:60 Rest
x 3

RX+
HPC (135/95)
Burpee over the Bar

***Record total time including rest

Mobility

2:00 Corpse Stretch

Main – CrossFit

Metcon (Time)

Partner “Badger-ish”

3 Rounds:

40 Goblet Squats (1.5/1)
40 Pull Ups
800m Run
Partners may split work load up however they choose. Both partners must complete 800m run together before moving to next station.

Main – CrossFit

Warm-up

(No Measure)

400m Jog
+
10 Single Leg DL (per leg)
10 Bow and Bends
10 Scorpions (per side)
10 Spider Mans
x 2

Gymnastics

Pull-ups (Pull Up Progression)

Level 1 (No Strict Pull Ups)

A. 25 Scap Push Ups

B. 3 x Max Effort Static Hang
rest :60 btw

C. 3 x 5 Barbell Curls

Level 2 (1-6 Strict Pull Ups)

10 Min EMOM
1-2 Strict Per Min

Level 3 ( 7+ Strict Pull Ups)

10 Min EMOM
3-5 Weighted Strict Per Min

Weightlifting

Squat Clean (1 x 3 @ 65%)

Squat Clean (1 x 3 @ 70%)

Squat Clean (1 x 3 @ 75%)

Metcon (AMRAP – Rounds and Reps)

“Death by Thrusters”
45/35

RX+
95/65

Mobility

Acc. 2:00 Corpse Stretch

Main – CrossFit

Warm-up

Warm Up 2 (No Measure)

1:00 Row @ 60%
1:00 Air Squats
1:00 Lunges
200m Jog
+
10 Cobra
10 Scap Push Ups
10 Mountain Climbers

Weightlifting

Sorensen Holds (3 x :45 Holds)

Close Grip Bench (3 x 5 @ 75%)

Metcon

Metcon (No Measure)

15 Min EMOM
Min 1: 6 Push Press (115/75)
Min 2: 10 Lateral Hops over Bar
Min 3: :20 Hollow Body Hold

RX+
Push Press (135/95)
Bar Facing Burpees

Take bar from the floor

Mobility

:90 Calf Smash w/ Lax Ball (per leg)

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

Gymnastics

Ring Push Ups (3 x 6-8 Reps)

Strict

***Scale to 3-4 negatives if unable to extend full ROM***

Weightlifting

Deadlift (5 x 5 @ 75%)

Metcon

Metcon (AMRAP – Rounds and Reps)

6:00 AMRAP @ 85%
15 No Push Up Burpees
20 Box Jumps/Step Downs (24/20)
25 Wall Balls
Rest 4:00
6:00 AMRAP @ 85%
15 No Push Up Burpees
20 Box Jumps/Step Downs (24/20)
25 Wall Balls

Mobility

:90 Banded OH Distraction
+
Anterior Delt Lax Ball Smash

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

Push Press (3 x 4 @ 75%)

Kipping Practice

Work on keeping hollow body (feet aligned), drive shoulders back and down to initiate. Simply working on form, not volume.

Metcon

Metcon (AMRAP – Reps)

:45 AMRAP
20m Plate Pinch Carry (45/25)
Max Hand Release Push Ups
Rest 2:15
x 6

RX+
Max HSPU

Cool Down

Banded OH Distraction :90 per arm