02/17/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic
+
4 Min @ 65%
5 Air Squats
5 Push Ups
5 Bow & Bends
5 Lunges (per leg)

Gymnastics

Tabata Hollow Body

Gymnastics

Kipping Practice

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

Weightlifting

Push Press (1RM or Heavy Single)

Metcon

Metcon (Time)

10 Thrusters (95/65)
2 Pull Ups/Ring Rows
8 Thrusters
4 Pull Ups/Rings Rows
6 Thrusters
6 Pull Ups/Rings Rows
4 Thrusters
8 Pull Ups/Rings Rows
2 Thrusters
10 Pull Ups/Rings Rows

RX+
(115/85)
CTB

Cool Down

Frog Stretch 30 second holds/30 second rest x 3

02/14/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Partner Warm Up
Partner Dynamic Warm Up
+
6 Minutes @ 65%
10 Slam Balls each partner
10 Burpees each partner
10 Single Leg DL each partner

Gymnastics

Weighted Ring Dips (Weighted 3 x 4-6)

Weightlifting

Front Squat (3 x 1 @ 90%)

Metcon

“Valentine’s Day Massacre” (AMRAP – Reps)

Partner 12 minute AMRAP:
150M Row
4 Shoulder Press w/ KB (each arm)
8 V-Ups
12 KBS (1.5/1)
(Each partner must complete each section before moving on)

RX+:
Shoulder Press w/ 115
KBS (2 Pood)
Sub T2B for V-Ups

02/13/2014

Main – CrossFit

Warm-up

PVC Warm Up (No Measure)

Dyanamic Warm Up

+

3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat

10 Scapula Push Ups

Weightlifting

Snatch (Skill Work – Light Weights)

7 Minutes on the Clock
Focus is 100% on Technique
Hip Drive going vertical

Weightlifting

Deadlift (3×2 @ 85%)

Metcon

Metcon (AMRAP – Reps)

“Death by Burpees”

Cool Down

Frog Stretch – 30 Sec on/30 Sec off
Scorpion Stretch

02/12/2014

Main – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic
+
Animal Crawls
+
5 Min @ 65%
5 Side Hurdles
5 Bird Dogs
5 Prone Leg Raises
5 Side Lunges

Gymnastics

Double-Unders (7 Min Work)

Weightlifting

Clean (4×1 @ 85%)

Metcon

2k Row (Time)

Max Effort 2k Row

Cool Down

Couch Stretch
Pigeon Stretch
10-15 Shoulder Dislocates w/ PVC

02/10/2014

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

Clean & Jerk Practice (No Measure)

5 Min:
Focus on Technique
Never over 40% of 1 RM

Weightlifting

Back Squat (10 Mins to Find HS or 1RM)

Metcon

C2 Baseline Test (Time)

For Time:
400m Run
40 Air Squats
30 Situps
20 Push Ups
10 Pull-ups
400m Run
All members must test. We will re-test as a box in 45 days.