06262017

Warm-up

1 Round of:

200 meter jog

15 dive bombers

100 skips

15 sit-ups

15 russian swings

200 meter row

15 air squats

15 ring rows

15 broad jumps

 

Mwod

Spend 90 seconds each

calf smash

overhead tissue smash

 

 

Skill and Strength Practice

 

Hang cleans 

Build to a heavy double

-15 Minutes

 

 

Wod 

Three Minute Amrap:

60 Double-unders

5 Hang Cleans (60 percent of 2rm)

Rest Two Minutes

 

Four Minute Amrap:

40 Double-unders

5 Hang Cleans (70 percent of 2rm)

Rest 3 Minutes

 

Five Minute Amrap:

20 Double-unders

5 Hang Cleans (80 percent of 2rm)

 

 

Accessory

Three Sets of

20 Lateral Swings (10 right/10 left)

20 Kneeling Med-ball Slams

 

06262017

General Warm Up:

5 min freestyle mobility

10 empty bar Strict press

3 TGU Per Side

10 push ups

200 m row

x 2

WOD:

Part 1

Strict Press

4 x 6 with a 2 second pause at the top of the press

-Choose a starting weight that you can increase or maintain for all sets

– 2 Min Rest between sets

Part 2:

8 min AMRAP

Max distance/Cal Row

rest 2 min

4 x 100 m odd object carry

– this is plain grunt work, if class size is too big one group will start with the row while the other is working on their two sets

-rest 90 sec between sets

06242017

Warm Up

800 m Row

10 Pull Ups

20 Sit Ups

30 Squats

x 2 with a partner

MWOD:

Couch stretch 2 min

Super Front Rack  2 min

Hamstring smash 2 min

WOD:

With a Partner Complete

4 rounds

40 Partner Wall Ball shots

30 Cal Row

20 Ring Dips

10 Partner Synchro Burpees

5 Tire Flips

 

06232017

General Group Warm Up:

CrossFit Warm Up

x 2

Burgener Warm Up

x 1 pvc pipe

x 1 empty bar

WOD:

in 18 mins

establish a heavy complex of

Power Snatch + OHS + Full Snatch

1+2+1

– this does not have to be touch and go. Reps must be done within 15 seconds of each other

– Part 2:

2 Rounds

50 ft Farmer Carry(24/16)

15 Med Ball Cleans

1 min high plank

200 singles

1 min plate bear hug hold

15 Med ball Cleans

50 ft farmer Carry

06222017

Warm Up:

10 wall balls

10 banded good mornings

25ft Butt kicks

25ft High Knees

10 low box jumps

10 hollow rocks

100 m run

x 3

Then Calf and Ankle Smash

WOD:

“Helen”

3 rounds for time

400 m run

21 KB Swings(24/16)

12 Pull Ups

anytime left should be spent mobilizing or working a weakness

-ITS GONNA BE WARM SO DRINK A LOT OF WATER AND COME PREPARED!

-NO CAP. Get your work done but please be smart! Most of you are capable of Rx but leave the ego at the door and listen to your body and scale if needed!

06212017

MWOD:
Puppy Dog

Twisted Cross

Supine Twist

Tricep Smash

General Warm Up:

CrossFit/Burgener

WOD:

5 x 3 Push Press

-Build to a heavy 3 rep for the day in 5 sets

then

3x Sub Max Push Ups( 85% of ME)

3x Sub Max Toe to Bar

3x Sub Max Handstand Hold

3x Sub Max Ring support bottom position(Bottom of the ring dip)

-Focus on the Push Press

A. Solid Front Rack Position- the bar is on your shoulder not your chest!

B Bar Path- The bar should move down in the dip and up in the press in a straight line. Get your chin out of the way until the bar passes your forehead

-Focus on the Gymnastics

A. If you can’t complete a movement Rx scale it down and work the progression

B. All sets are sub max so be smart and only do about 85% of your ME

C. Ring supports should be tough. Keep the rings close and tight to your side like you’re squeezing them to you.

D. Have fun with it! This is practice so use it to get better

 

06202017

MWOD:

Seal Stretch

Scorpion

Standing Forward Fold

Quad smash

Side Lat smash (Back of the armpit)

2 min each

General Warm Up:

200 m run

10 Banded Good Mornings

10 push ups

down and back Lunge to reach

down and back bear crawl

10 kipping swings

x3

WOD:

8 Min EMOM

a.) 30 sec ME Cal Row

b.) 30 sec ME burpees

rest 3 min

8 min AMRAP

15 Russian Swings (24/16)

20 Sit ups