08/15/2014

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. 20 Ring Rows w/ 3 second negatives

B. 3 x Max Effort Chin Over Bar Holds
rest :30 btw

C. 3 x 5 Self-Assisted Pull Ups

Level 2 (1-6 Strict Pull Ups)

15 Min EMOM
2 Strict Per Min

Level 3 ( 7+ Strict Pull Ups)

15 Min EMOM
5 Weighted Strict Per Min

Weightlifting

Squat Clean (2 x [email protected] 85%)

Squat Clean (2 x 2 @ 90%)

5k Row (Time)

Max Effort 5k Row
Partner Row
Must rotate every :30

Mobility

Acc. 2:00 Corpse Stretch

08/14/2014

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

Close Grip Bench (2 x 5 @ 90%)

Slam Ball Toss (3 x 4-6 (30/20) )

Metcon

Metcon (Time)

150m Row Sprints
1:00 Rest
x 6

Mobility

:90 Couch Stretch per Leg

08/13/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
200m Backwards
200m Jog
200m Backwards
+
10 Bow & Bends
10 Single Leg DL’s
10 Shoulder Reach Throughs
x 2

Gymnastics

Ring Dips (3 x 8-10 Reps)

Strict (Add weight if able to hit 10+)

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

Weightlifting

Deadlift (5 x 2 @ 90%)

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats
100m Run
Rest 2:00
x 2

Mobility

Prone Wall Squat Drills :60
x 2

08/12/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

400m Jog
+
5 Min @ Medium Pace
5 Rocking Sumo Squat Stretch
5 Spider Mans
5 Super Mans
5 Primal Pass Throughs

Warm-up

(No Measure)

100m Farmers Walk
(1.5/1)
:90 rest
x 4

RX+
(2/1.5)

Weightlifting

Push Press (1 x 3 @ 85%)

Push Press (4 x 2 @ 90%)

Metcon

Metcon (AMRAP – Reps)

:45 AMRAP
8 Push Ups
8 Slam Ball Squats (30/20)
Max Slam Balls (30/20)
:90 Rest
x 5

RX+
PU = Dynamic Push Ups on SB
SB Squats = Slam Ball Thrusters

Cool Down

IT Band Roll Out

08/11/2014

Main – CrossFit

Warm-up

(No Measure)

200m Jog
+
3 Rounds (Not for Time)
10 Single Leg DL
10 Cobras
10 Shoulder Reach Throughs (total)
10 Lunges (total)
10 Rocking Sumo Squat Stretches

Gymnastics

Handstand Walk (Tabata Hand Stand Holds)

Weightlifting

Back Squat (3 x 3 @ 85%)

Back Squat (2 x 2 @ 90%)

Metcon

Metcon (Time)

1-10
Mountain Climbers
10-1
KBS (1.5/1)

RX+
MC = HSPU
KBS = KB Snatches

Mobility

:60 Frog Stretch
x 2

08/09/2014

Main – CrossFit

Metcon (AMRAP – Reps)

Parter 8:00 AMRAP:
3 GTO (95/65)
6 BJ/SD
9 Deadlifts (95/65)
12 Burpees

Rest 4:00
x 2
Partners must select 2 movements before workout begins. Each partner will perform these 2 movements for duration of the workout.

Partners will swap movements for 2nd round.

08/08/2014

Main – CrossFit

Warm-up

(No Measure)

400m Jog
+
10 Single Leg DL (per leg)
10 Scap Push Ups
10 Scorpions (per side)
10 Spider Mans

Gymnastics

Pull-ups (Pull Up Progression)

Level 1 (No Strict Pull Ups)

A. 3 x 5 Scap Pulls

B. 2 x Max Effort Chin Over Bar Holds
rest :30 btw

C. 3 x 5 Barbell Curls

Level 2 (1-6 Strict Pull Ups)

10 Min EMOM
3 Strict Per Min

Level 3 ( 7+ Strict Pull Ups)

10 Min EMOM
5-7 Weighted Strict Per Min

Weightlifting

Squat Clean (2 x [email protected] 80%)

Squat Clean (2 x 2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

:30 Slam Balls (30/20)
:30 Rest
:30 Wall Balls (20/14)
:30 Rest
:30 Weighted Lunges (30/20)
:30 Rest
x 5

RX+
WB w/ Slam Ball (30/20)
Weighted OH Lunges (45/25)

Mobility

Acc. 2:00 Corpse Stretch

08/07/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog
+
4:00 @ Moderate Pace:
5 Bridge Drills
5 Supine Leg Raises (per leg)
5 Prone Leg Raises (per leg)
5 Bow & Bends

Weightlifting

Close Grip Bench (3 x 5 @ 85%)

Bent Over Row (3 x 8-10 (1.5/1) )

Off side of bench or box

Metcon

Metcon (No Measure)

16 Min EMOM
Min 1: 10 Lateral Hop Over Bars
Min 2: 3 Wall Walks
Min 3: 100m Row
Min 4: :20 Hollow Body Holds

Rx+
Min 1: Bar Facing Burpees
Min 2: 5 HSPU
Min 3: 10 Cals on Rower
Min 4: 15 Hollow Rocks

Mobility

:90 Couch Stretch per Leg

08/06/2014

Main – CrossFit

Warm-up

Warm Up (No Measure)

400m Jog
+
5 Min @ Medium Pace
5 Rocking Sumo Squat Stretch
5 Spider Mans
5 Super Mans
5 Primal Pass Throughs

Weightlifting

Deadlift (5 x 3 @ 85%)

Metcon

Metcon (Time)

4 Round:
8 Dead Lifts (95/65)
6 Hand Power Cleans (95/65)
4 Push Press (95/65)
200m Run

RX+
(135/95)

Mobility

:90 Lax Ball Smash w/ KB in Hamstring
+
Prone Wall Squat Drills :60

08/05/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

400m Jog
+
3 Min @ 65%
5 Slam Balls (30/20)
5 Scap Push Ups
5 Lunges per leg

Warm-up

(No Measure)

100m Suitcase Carry
(50m per arm)
(1.5/1)
:90 rest
x 4

RX+
(2/1.5)

Weightlifting

Push Press (3 x 3 @ 85%)

Metcon

Whitney (Time)

3 Rounds:
22 KBS (1.5/1)
22 BJ (24/20)
400m Run
22 Burpees
22 WB (20/14)

Cool Down

Banded OH Distraction :90 per arm