CrossFit


2017-11-18


Saturday
Warm-up
Grab a partner and all your equipment for the Metcon and complete:
30 total reps of
SDHP
T2B
Wallballs
Air Squats
Burpees
Banded Pull-aparts
*Run 400 Meters Together after all the work is complete. Complete all work in whatever sets the athlete desires.
Metcon
Metcon (AMRAP - Rounds and Reps)
With a running clock with a partner:
0:00-10:00
20 SDHP (53, 35)
20 Wallballs (20, 14)
200 Meter Run

12:00-22:00
20 T2B
20 Medball Cleans (20, 14)
200 Meter Run

24:00-34:00
20 Burpees
20 Air Squats
200 Meter Run

L2: (45, 25) (14, 10)
L1: (35, 25) (10, 8)
Accessory Work
Arms + Abs Finisher (Time)
As fast as possible:
50 Reverse Barbell Curls
50 Barbell Curls
50 Hollow Rocks
*Use an empty bar


CrossFit


2017-11-17


Friday
Metcon
3 Sets of:
5 Cook Squats w. OH Reach (each)
5 Cook Squats
5 Reverse Lunges in place
Then grab an empty BB and complete:
3 Muscle Snatches
4 Overhead Squats
10 Walking Lunges w. plate OH
5 Back Squats
5 Goodmornings
Mobility
2 Sets of:
10 Glute Bridge on floor
10 X-band Walks left/right
Strength
Speed Back Squat (6 x 4 @75%, every 60-90s.)
Metcon
Bear Grylls (AMRAP - Reps)
In 7:00
400 Meter Run
Remaining time: Max Bear Complex (135, 95)
- Squat Clean Thruster + Back Squat Thruster
*Score = total reps.

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner Option: DB Man Makers
Accessory Work
Banded Pullthroughs (Accumulate 100 reps)


CrossFit


2017-11-16


Thursday
Warm-up
400 Meter run then
Dynamic Warm-up
*Consistent light/easy movement
*Set-up sleds or rowers/teams
Mobility
Lax Ball x 60s each
- Calves
Metcon
1: Metcon (Time)
8 Rounds total with a partner,of:
Row 200 Meters
25:00 Cap
2: Metcon (Distance)
With a partner:
8:00 Max Distance
Front Rack Kettlebell Carry. Athlete choice of weight.


CrossFit


2017-11-15


Wednesday
Warm-up
Upper Body Warm-Up
Strength
1a: Barbell Row (Accumulate 60 Reps, AHAP. Rest 90s.)
- Accumulate the first 30 reps with a pronated grip and the last 30 with a supinated grip.
1b: Banded Pushdowns (Perform 10 Slow and Controlled between sets)
Metcon
Metcon (4 Rounds for time)
4 Rounds, each for time:
18/15 Calorie Row
15 Box Jumps w. step down (24, 20)
12 Push Press (135, 95)
9 Pull-ups
Rest 60s.
*Score = slowest split

L3: (115, 75)
L2: (20, 15) (95, 65) (Band Assisted)
L1: (20, 15 Step-ups) (65, 35) (Ring Rows)
20:00 Cap
Accessory Work
1a: DB Pull-overs (3 x 10. Rest 30s.)
1b: Bent-over Rear Delt Raises (3 x 15-20. Rest 30s.)
2: Plank (Accumulate 2:00. Use weight if needed. )


CrossFit


2017-11-14


Tuesday
Warm-up
5:00 of Funnell Tag then,
20 Walking Lunges
40 Single Unders
20 Abmat Sit-ups
40 Single Unders
20 KBS (Metcon weight)
40 Double Unders or Attempts
Mobility
1a) High to Low Plank x 10 passes
1b) Shoulder Taps x 20 (alternating)
1c) Banded Lat Stretch x 20s each
x 2 rounds
Metcon
600 (Time)
For time:
100 Double Unders
100 Walking Lunges
100 Abmat Sit-ups
100 KBS (53, 35)
100 Shoulder Taps
100 Double Unders
L2: (Double Under Attempts) (45, 30)
L1: (50-75 reps per movement) (Single Unders) (35, 25 Russian Swings)
20:00 Cap
Accessory Work
Glute March (Max reps in 2:00)
Double Leg Banded Leg Curls (Accumulate 100)
Single Arm Farmer Carry (100 meters each AHAP)


CrossFit


2017-11-13


Monday
Warm-up
Grab a barbell and complete:
5 Deadlifts
10 Lateral Bar Hops
5 Front Squats
10 Burpees
5 Power Cleans
5 Front Squats
*Add weight
2 Power Cleans
2 Lateral Burpees
2 Squat Cleans
2 Lateral Burpees
*Rest as needed between sets.
Strength
Front Squat Box Squat (2RM. Rest 2:00)
- Beginner: Work up to a challenging set of 5.
- Use a 13-15" Box
Metcon
Times 3 (AMRAP - Reps)
AMRAP 5:
3 Squat Cleans (135, 95)
6 Lateral Burpees

Rest 2:00

AMRAP 5:
3 Power Cleans (135, 95)
6 Lateral Burpees

Rest 2:00

AMRAP 5:
3 Power Cleans
3 Squat Cleans
6 Lateral Burpees

L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Regular Burpees)
Metcon (AMRAP - Reps)
Beginner Metcon:
AMRAP 5:
10 Goblet Squats (53, 35)
6 Lateral Burpees

Rest 2:00

AMRAP 5:
10 Deadlifts (135, 95)
6 Lateral Burpees

Rest 2:00

AMRAP 5:
3 Deadlifts
10 Goblet Squats
6 Lateral Burpees
Accessory Work
1a: Bulgarian Split Squat (3 x 6-8 ea. Rest 30s.)
1b: Reverse Crunch + Deadbug (3 x 10. Rest 30s.)


CrossFit


2017-11-12


Sunday
Warm-up
General Warm-up x 5:00
Then,
10 Back Squat w. bar
10 Goodmornings
10 BB Rows
*Add light weight + repeat
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
Back Squat (5 x 4 @ 75%)
Ring Rows (5 x 8-10)
Metcon
Metcon (No Measure)
5 Rounds of:
40m Sledpush (Moderate Weight)
Rest 60s-90s
5 Rounds of:
40m Front Rack Carry (53, 35s)
Rest 60s-90s
5 Rounds of:
40m Sledpush (empty Sled)
Rest 60-90s
*No score. For quality.
Accessory Work
Banded Leg Curls (Accumulate 100 each)
Banded Hip Flexor Pulls (Accumulate 100 (total))


CrossFit


2017-11-11


Saturday
Warm-up
Funnell Tag x 5:00
Run 400 Meters as a Group
*Partner up and complete:
30 Partner Wallballs
30 Partner Medball Chest-passes
30 Ball Russian Twists
30 Partner Wallballs
Mobility
Foam Roll x 30s each:
- Quads
- IT Bands
- Thoracic Spine
- Lats
- Hamstrings
Skill Work
Review all Tests. All tests can be done in random order.
Metcon
1: Metcon (Distance)
Max Distance Broad Jump
3 Attempts
2: Metcon (AMRAP - Reps)
Max UB Wallballs
20/14
3: Metcon (Calories)
Max Calories on the Rower in 8:00
4: Metcon (AMRAP - Reps)
Max Push-ups in 60s
5: Metcon (Distance)
Max Distance Run 12:00
6: Metcon (AMRAP - Reps)
Max Sit-ups in 60s
7: Metcon (AMRAP - Reps)
Max Burpees in 60s
Accessory Work
Metcon (AMRAP - Rounds)
30 Banded Pull-aparts
20 Alternating DB Curls
15m Single Arm Farmer Carry (alternate sides)


CrossFit


2017-11-10


Friday
Warm-up
AMRAP 8 of:
5 Deadlifts
5 Thrusters
10 Alt. Step-ups
100m Run
Metcon
Andy (Time)
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.
U.S. Army Sgt. 1st Class Andrew T. Weathers, 30, of DeRidder, Louisiana, died Sept. 30, 2014, at Landstuhl Regional Medical Center in Germany.

Weathers was wounded Sept. 28 in Helmand Province, Afghanistan, when he heroically ran to a rooftop through hundreds of incoming rounds to repel an attack of insurgents who were attempting to overrun his position. His actions saved the lives of five U.S. Green Berets and nine Afghan Commandos at his location. Weathers was assigned to the 2nd Battalion, 7th Special Forces Group, at Eglin Air Force Base in Florida.

Weathers is survived by his parents, Michael and Jere; sister, Carrie; brother, Dusten; and many other friends and family.
To learn more about Andy click here
Rx+:(Wear a 20# Vest)
L3: (95, 65)
L2: (75, 55) (20, 14)
L1: (65, 35) (25 Deadlifts each set) (30, 20, 15 Step-ups each set) (800m Run)


CrossFit


2017-11-09


Thursday
Warm-up
Abmat Pizza Game
- 1 Drop = 5 Push-ups, 10 Air Squats, 15 Sit-ups
Mobility
- Couch Stretch x 60s each
- Banded Ankle Mobility x 30s each
Skill Work
Metcon (No Measure)
Accessory WOD
EMOM 10:
ODD Minutes: 50 Ft Bottoms-up KB Carry
EVEN Minutes: *Athlete Choice
*Choose one accessory movement for a body-part that needs work. Coaches should give direction. This can relate to body-composition or be skill related
Metcon
Metcon (AMRAP - Reps)
AMRAP 4:
Calories Assault Bike

Rest 1:00

AMRAP 4:
Max 100 Meter Farmer Carries (70, 53)

Rest 1:00
AMRAP 4:
Max Turkish Get-ups (athlete choice of weight)

Rest 1:00

AMRAP 4:
8 Max Ball Slams (30, 20)
8 SDHP (95, 65)

*Alternate Options
- Assault Bike: 100m Shuttle Runs (50 out 50 back) or Rower
- Ball Slams: Sledgehammer Tire Hits or Hollow Rocks
Accessory Work
Metcon (AMRAP - Rounds)
AMRAP 6:
X-Band Walks x 10 steps each direction
Banded Leg Curls x 25 reps each leg
15s each Side Plank


CrossFit


2017-11-08


Wednesday
Warm-up
10-8-6-4-2
Squat Thrusts
Push-ups
Air Squats
Hollow Rocks
Then grab a band and complete:
50 Banded Pull-aparts
30 Banded Pushdowns
Mobility
3-Way Banded Shoulder/Lat Stretch x 20s each position
Strength
1a: Shoulder Width Grip Pull-up Clusters (4 x 2.2.2 (10s). Rest 90s.)
- Rest 10s between set of 2.
- Adv: Use added weight
- Int. Bodyweight
- Beg: Partner Assisted.
*All sets should be challenging. Similar to last week, but done with a pronated grip.
1b: DB Neutral Grip Floor Press (4 x 5. Rest 90s.)
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)
Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Accessory Work
Rolling Tricep Extensions (3 x 10)
Banded Face Pull-apart (3 x 15)
1-Arm KB Squat (3 x 20 (10 each side))


CrossFit


2017-11-07


Tuesday
Warm-up
Dynamic Warm-up
Skill Work
Metcon (No Measure)
Gymnastics Skill + Gymnastics Static Hold

EMOM 8:
ODD Minutes: 20-30s Kipping.
Adv: T2B, Butterfly Pull-up
EVEN Minutes: 10-20s L-Sit or L-Hold
Adv: HS Walking
Metcon
Metcon (4 Rounds for time)
Every 5:00 x 4 Sets:
Row 500 Meters
50 Double Unders
25 Russian KBS (70, 53)

L3: (53, 35)
L2: (35, 25) (60s of Double Under Attempts)
L1: (35, 25) (75 Single Unders)
*Alternate Row Scaling: 60s Bike or 400m run
Cool Down
Complete 5:00 of "cooldown work" ie. bike, run or rower at a zone 1 pace.
Then,
Complete 5:00 of Tissue Work/Static Stretching


CrossFit


2017-11-06


Monday
Warm-up
5:00 Dynamic Warm-up then,
20 X-Band Walks each side
Then grab a BB:
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squat
5 Good Morning
5 Thrusters
Mobility
2 Sets of:
20s Pigeon Pose each side
10 Lateral Squats w. Light KB in goblet Position
Strength
1: Clean Grip Deadlift (Work up to heavy touch n go set of 3. Rest 90s.)
*Beginner: 5 x 5, only adding weight if form permits.
2: 1-Arm KB Row (3 x 8 ea. Rest 60s.)
3: Metcon (No Measure)
3 Rounds of 5 Power Clean/10 Walking Lunges BW. Rest 90s. These are done at 90% effort.
Metcon
Short + Sweet (Time)
3 RFT:
10 Power Cleans (135, 95)
20 Double KB Walking OH Lunges (53s, 35s)

L3: (115, 75) (35s, 25s)
L2: (95, 65) (Weighted walking lunges)
L1: (65, 35) (BW Lunges)
Beginner:
Clean Grip Deadlifts in place of Power Cleans (135, 95)
11:00 Cap
Accessory Work
Banded Leg Curls (3 x 30 each)
Banded Hip Flexor Pulls (3 x 20 (total))
Banded Paloff Press (3 x 10 with 1 count hold)


CrossFit


2017-11-05


Sunday
Warm-up
Limber 11
Strength
Power Clean + Front Squat + Jerk (Work up to a moderate set of 1 each)
6 sets. Rest 90s-2:00 between sets.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 w. a partner:
5 Burpees
10 S20H (115, 75)
15 Air Squats
*One athlete completes a full round.

Rest 1:00
Metcon (AMRAP - Rounds)
AMRAP 10:
Max 100 Meter Run or 150 Meter Rows
*One person works


CrossFit


2017-11-04


New Open Gym time for Sundays 9:30am-10:30am
Saturday
Warm-up
Musical Medballs
*Have your athletes complete an exercise of your choice around the medballs. When you stop the music they will sit on a medball. Whoever does not get a medball will perform either:
5 Reverse lunges in Place
5 Air Squats
5 Push-ups
5 Sit-ups
*In any combination.
Take one medball away and go until there are only two people left with 1 ball.
Skill Work
Rope Climb
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 with a partner:
1 Rope Climb
200 Meter Run
10 KBS (70, 53)
*One athlete completes a full round at a time.

Rx+:(Legless Rope Climbs)
L3: (53, 35)
L2: (5 Strict Pull-ups) (45, 25)
L1: (7-10 Ring Rows) (100 meter run) (35, 25 Russian Swing)
Finisher
Metcon (AMRAP - Rounds and Reps)
AMRAP 6:
30 Shoulder Taps (total)
20 Alternating DB Curls
10 Straight Leg Raises


CrossFit


2017-11-03


New Open Gym time for Sundays 9:30am-10:30am
Friday
Warm-up
Lower Body Warm-up
Strength
Speed Front Squat ( 8 x 2 @80%, every 60s.)
*Beginner: 5 x 5 at a moderate load or Goblet Squat 4 x 8. Rest 90s
Metcon
Green Light (Time)
For time:
15-12-9
Squat Clean Thrusters (135, 95)
Burpee Box Jumps (24, 20)

Rx+:(155, 105) (30, 24)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
8:00 Cap
Accessory Work
Metcon (No Measure)
Choose One:
- 10:00 Max Trips of Farmer Carry x 40m/Heavy Sledpush x 20m
- Front Rack Double KB Step-ups: Accumulate 60 Reps.


CrossFit


2017-11-02


New Open Gym time for Sundays 9:30am-10:30am
Thursday
Warm-up
Rowling with a partner x 10:00
*Resting athlete completes:
10 Banded Pull-aparts
20s Elbow Plank
Mobility
Worlds Greatest Stretch x 20s each pose
Skill Work
Metcon (No Measure)
"Accessory EMOM"
EMOM 8:
ODD Minutes: *Athlete Choice
EVEN Minutes: *Athlete Choice
*Choose one accessory movement for a body-part that needs work. Coaches should give
direction. This can relate to body-composition or be skill related
Metcon
Metcon (No Measure)
AMRAP 20 w. a partner:
90s Assault Bike
*AMRAP of:
30 Mountain Climbers (2 Count)
15 Slamballs (30, 20)
*One athlete rows, bikes, or runs while their partner completes AMRAP work then both
athletes will rotate.
*Alternate Options
Assault Bike = 500m row, or 400m Run
*Score = total calories on AB for the entire workout.
Accessory Work
Metcon (AMRAP - Reps)
AMRAP 6:
X-Band Walks x 10 steps each direction
Banded Double Leg Curls x 25 reps
Landmine Twist or Russian Twists x 30 Reps


CrossFit


2017-11-01


New Open Gym time for Sundays 9:30am-10:30am
Wednesday
Warm-up
Upper Body Warm-up
Strength
Close Grip Chin-ups
1a: Close Grip Chin-Up Clusters (4 x 2.2.2 (10s). Rest 90s.)
Rest 10s between set of 2.
- Adv: Use added weight
- Int. Bodyweight
- Beg: Partner Assisted.
*All sets should be challenging
1b: Single Arm DB Neutral Grip Push Press (4 x 5 ea. Rest 90s.)
- Work up to a challenging weight
Metcon
Metcon (Time)
For time:
50-40-30-20-10
Air Squats
25-20-15-10-5
Barbell Rows (115, 75)
5-4-3-2-1
Wall Climbs
Rx+:(135, 95) (Strict HSPU in place of Wall Climbs)
L3: (65, 35)
L2: (55, 25) (Half Wall Climb)
L1 Metcon:
21-15-9
Air Squats
Russian KBS (53, 35)
Box Push-ups
16:00 Cap
Accessory Work
Elbows out tricep extensions (3 x 10)
Banded Face Pull-apart (3 x 15)
1-Arm KB Squat (3 x 16 (8 each))


CrossFit


2017-10-31


New Open Gym time for Sundays 9:30am-10:30am
Tuesday
Warm-up
Partner up and grab a barbell. Perform w. the empty bar:
AMRAP 10:
5 Power Cleans
5 Front Squats
5 Push Press
5 Burpees
20 Double or Single Unders
*Perform all BB movements without putting bar down then switch with partner. Add weight
each round working up to desired metcon weight.
Skill Work
8 Minutes of Metcon Preparation:
3 Power Cleans (adding weight to Metcon weight)
3 Front Squats
3 Bar Facing Burpees
21 Double Unders or Attempts
*Rest as needed between sets.
Metcon
Monster Mash (Time)
With a partner for time:
60 Power Cleans (135, 95)
600 Meter Run
60 Front Squats (135, 95)
600 Meter Run
200 Double Unders
120 Burpees
600 Meter Run
60 T2B
600 Meter Run
60 S20H (135, 95)
*One person works at a time. Split as needed.
L3: (115, 75)
L2: (95, 65) (1x Single Unders) (Knee Lifts)
L1: (75, 55) (1x Single Unders) (Knee Lifts)
*35:00 Time Cap
Cool Down
Complete 5:00 of "cooldown work" ie. bike, run or rower at a zone 1 pace.
Then,
Complete 5:00 of Tissue Work/Static Stretching


CrossFit


2017-10-30


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Monday
Warm-up
Grab a Wallball and Barbell
Complete:
10-8-6-4-2
Wallballs
Deadlifts
*Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between
sets.
Mobility
Pigeon Pose on Box: 60s on Each side. Between sets test Air Squat x 5 reps to see if you
notice a change after mobilizing.
Strength
Zercher Squat (3RM. Rest 2-3:00.)
- 5-6 sets progressively adding weight each set.
- Beginner: Perform sets of 5 adding weight if form permits.
Metcon
Dead Ball V2 (AMRAP - Rounds and Reps)
AMRAP 10:
10 Deadlifts (225, 155)
20 Wallballs (20, 14)
L3: (185, 125)
L2: (155, 105) (14, 10)
L1: (135, 95) (10, 8)
Accessory Work
1-Arm KB Row (3 x 10 each)
Band Resisted Russian KBS (3 x 15)
Hollow Rock (3 x 20)


CrossFit


2017-10-29


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Sunday
Warm-up
1 Time Through:
75 Single Unders
Then with empty barbell:
5 Muscle Snatches
5 OHS
10 Reverse Lunges in place
3 Power Snatch
3 OHS
30s Pec Stretch each side on Rig
3 Squat Snatch
Mobility
Foam Roll x 30s each
-Lats
-Thoracic Spine
-Glutes
-It Bands
-Calves
Strength
Squat Snatch (Technique work completing sets of 2 reps)
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1
DB Bench Press (1/2 RM regular bench press)
Hang Power Clean (BW)
Strict Pull-up
L3: (3/4 BW)
L2: (1/2 BW)
L1: (Including Push Ups) (Coaches Choice of Loading) (Band Assisted Pull-ups)
20:00 Cap


CrossFit


2017-10-28


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Saturday
Warm-up
Abmat Pizza Game (or another fun game that includes movement)
*For every drop athletes will complete:
10 Lunges in Place alternating
10 Shoulder Taps
10 Banded Pull-aparts
Skill Work
Warm-up all Movements + Set-up
Metcon
Metcon (AMRAP - Reps)
With a running clock with a partner:
0:00-10:00
Run 1000 Meters
60 Front Squats (135, 95)
Remaining time Max:
Burpee Box Jumps (24, 20)
12:00-22:00
Run 1000 Meters
60 Push Press (135, 95)
Remaining time Max:
Burpee Pull-ups
24:00-34:00
Run 1000 Meters
Remaining time: Max Distance Farmer Carry (70, 53)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Burpees no pull-up)
Score = total reps + distance farmer carry
Accessory Work
Barbell Curls (3 x 15 Empty Barbell)
Banded Pushdowns (3 x 30)
Side Plank Crunch (3 x 10 each)


CrossFit


2017-10-27


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Friday
Warm-up
Row 500 Meters then complete:
20 X-Band Walks each direction
20 Banded Goodmornings
20 Walking Lunges
20 Banded Goodmornings
20 X-Band Walks
Mobility
- Pigeon Pose on a Box:
Accumulate 60s on each side.
- Foam Roll Adductors:
60s each side.
Strength
1: Speed Front Squat ( 9 x 2 @70%, every 60s)
2: Deadlift
Work slightly above desired Metcon weight for a set 2
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
L3: (185, 125)
L2: (155, 105) (Push-ups)
L1: (135, 95) (Box Push-ups)
*Sub 800m run for 55 cal row if needed.
Accessory Work
Banded Ab Pulldowns (Accumulate 100)
Banded Pullthroughs (Accumulate 100)


CrossFit


2017-10-26


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Thursday
Warm-up
Run 400 Meters as a group (or 500m Row)
Then complete:
20 Walking Lunges
20 Sit-ups
20 Air Squats
20 Scorpions
Then Run 200 meters (or Row 250m)
Gymnastics
Metcon (No Measure)
Double Alternating Tabata of:
1a) Handstand Hold, Handstand Walk, or HSPU practice
1b) Gymnastics Strength: Hollow Hold
Metcon
Metcon (No Measure)
5 Rounds with a partner for QUALITY:
- Sledpush Sprint x 100 meters (light to moderate weight on sled)
- TGU x 2 each side
- Ring Rows x 12
Rest as needed.
*One person works. Work is not split, but you will rest while your partner completes the listed work.
25:00 Cap
*Alternate Scaling Sled Sprints: 60s Row or Bike


CrossFit


2017-10-25


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Wednesday
Warm-up
Upper Body Dynamic Warm-up
Strength
1a: Push Press Clusters ( 5 x 2.2.2 (10s). Rest 2:00.)
- These are NOT done touch n go. Reset on each rep.
- Goal for today is 80% of 1RM.
1a: Push Press (Beginners: 5 x 5, adding weight if form permits)
1b: Banded Pull Aparts (In between sets perform 10-15, slow and controlled)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
1 Rope Climb
12 Alternating DB Snatches (50, 30)
200 Meter Run
Rx+: (Legless Rope Climb)
L3: (40, 20)
L2: (30, 15) (5 Strict Band Assisted Pull-ups)
L1: (25, 15) (5 Strict Band Assisted Chin-up)
Accessory Work
KB Hammer Curls (3 x 12)
KB Tricep Extensions (3 x 12)
Banded Paloff Press (3 x 20s isolation hold each side)


CrossFit


2017-10-24


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Tuesday
Warm-up
AMRAP 8 of:
10 KBS
10 Alt. Step-ups
10 Abmat Sit-ups
20s Sprint on AB
30 Double Unders
40 Single Unders
Mobility
Foam Roll x 10 passes each:
- Hamstrings
- IT Bands
- Lats
- Calves
Metcon
Tabata Something Else (AMRAP - Reps)
8 intervals of 20s Work/10s rest
1) KBS (53, 35)
2) Alternating Stepups (53, 35)
3) Calories Rower or Assault Bike
4) Abmat Sit-ups
5) Double Unders
*Score = Total Reps
L2: (45, 25) (25, 20) (Double Under Attempts)
L1: (35, 25 Russian Swings)
(Body weight step-ups) (Single Unders)
*All for 60s rest from moving to the next movement.
These can be done in ANY order to facilitate the class
Finisher
1a: KB Single Leg RDL (3 x 8 each)
1b: Russian Twists (3 x 20 with a plate)
1c: 1-Arm KB Row (3 x 8 each)
Accessory Work
Glute March (Accumulate 100 reps)
Banded Face Pull-apart (Accumulate 100)


CrossFit


2017-10-23


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Monday
Warm-up
Lower Body Warm-up
Strength
Back Squat (Work to a challenging set of 3+)
- Take
5-6 sets progressively building in a weight.
- Goal for today is to work up to 85-90% of current
1RM.
- Last set is an "AMRAP" set meaning athletes will attempt 3 or more reps, however all
athletes should not exceed 10 Reps.
- Beginners: 5 x 5, focusing on technique and only
adding weight if form permits
Metcon
Full Speed (Time)
For time:
21-15-9
Power Cleans (135, 95)
Bar Facing Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Burpees)
8:00 Cap
Accessory Work
Rear Foot Elevated Split Squat (3 x 6 each.)
Double Leg Banded Leg Curls (3 x 25)
Abs with a plate switch (3 x 30s Max Reps)


CrossFit


2017-10-22


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Sunday
Warm-up
General Warm-up
5:00
+
Power Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Power Clean x5
Then,
10 Back Squat w. bar
10 Goodmornings
Mobility
– Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
– Foam IT Bands x 10 passes each
Strength
1: Power Clean (6 x 3, adding weight each set. Rest 90s.)
2: DB Split Squats (3 x 8 ea. Rest 60s.)
Metcon
Metcon (3 Rounds for time)
Every 6:00 x 3 Sets:
10 Power Cleans (115, 75)
20 Calorie Row or 15 Cal Bike
30 Walking Lunges
40 Double Unders

L3: (95, 65)
L2: (75, 55)
L1: (65, 35)


CrossFit


2017-10-21


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Saturday
Warm-up
Review all movements + scaling then have athletes partner up and complete:
AMRAP 6:
5 Burpees
7 Pull-ups
9 KBS (each)
Run 200 Meters (each)
*One person works while partner rests.
*You’ll have 20 minutes to get athletes prepared today.
Metcon
Partner Eva (Time)
5 RFT:
Run 800 Meters
30 Pull-ups
30 KBS (70, 53)
*35:00 Cap
L3: (53, 35)
L2: (Band Assisted Pull-ups) (45, 25)
L1: (Ring Rows) (35, 25 Russian Swings)
Accessory Work
Hang Power Clean (Accumulate 100 (with an empty bar))
DB Bench Press (Accumulate 100 (light weight))
Banded Pull Aparts (Accumulate 100 (heavy band))


CrossFit


2017-10-20


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Friday
Warm-up
3 Rounds of:
5 Cook Squats w. OH Reach (each)
5 Cook Squats
5 Reverse Lunges in place
Then grab an empty BB and complete:
3 Muscle Snatches
4 Overhead Squats
10 Walking Lunges w. plate OH
5 Back Squats
5 Goodmornings
Prep
2 Sets of:
10 Glute Bridge on floor
10 X-band Walks left/right
Strength
Squat Snatch (Work up to a challenging double. Rest 2:00.)
– Take 8-10 total sets and build to a challenging double that does not compromise form.
– Rx+:(1RM)
– L3: (Work up to 80-85% for a double)
– L2: (Light loads focusing on technique)
– L1: (Snatch Grip Deadlift or Overhead Squat: 6 x 4 at moderate loads)
*Note: Between sets L1 athletes should work on mobility or PVC OHS if needed)
Metcon
Dani (AMRAP - Reps)
10 Minutes on the clock:
1k Row
50 Overhead Walking Lunges w. plate (45, 25)
Remaining time: AMRAP Squat Clean Thrusters (135, 95)

Rx+:(155, 105)
L3: (115, 75)
L2: (25, 15) (95, 65)
L1: (BW Lunges) (DB Thrusters)
Score = total squat clean thrusters
Accessory Work
Banded Ab Pulldowns (3 x 25. Rest 60s.)


CrossFit


2017-10-19


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Thursday
Warm-up
Dynamic Warm-up
Metcon
Metcon (AMRAP - Reps)
Tabata, 8 intervals of 20 work/10 rest. Complete all intervals before moving to next exercise
1) Mountain Climbers (2 count)
Rest 1:00
2) Alternating Step-ups w. weight (24, 20) (Athlete Choice of Weight)
Rest 1:00
3) Push-ups
Rest 1:00
4) Double Unders or Attempts
Rest 1:00
5) Squat Thrusts + Air Squat Combo
Finisher
1a: Single Leg RDL (3 x 6-8 with two KBs. Rest 30s.)
1b: Lateral Raises (3 x 12-15 with a DB. Rest 30s.)
1c: Banded Alphabet (3 x 1 set each side. Rest 30s.)


CrossFit


2017-10-18


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Wednesday
Warm-up
Kettlebell Warm up,
30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
etc..
Prep
2 Sets of:
15 Light DB Rows (squeeze scaps)
10 DB Kickbacks
*Rest as needed between sets
Strength
1: Speed Bench Press (Speed Bench Press: 9 x 3 @50-60%. Rest 60s.)
*Change grip every 3 sets ie. close, medium, wide.
2: 1-Arm KB Row (3 x 8 ea. With Rotation. Rest 90s.)
Metcon
Metcon (No Measure)
EMOM 20:
Minute 1: 2/1 Legless Rope Climbs
Minutes 2: 10/8 T2B
Minute 3: 10/8 Calorie Bike (or 100m Run)
Minutes 4: 10 Burpees
Minute 5: Rest
Rx+:(15/12 of T2B)
L3: (Rope Climb w. legs)
L2: (5 Strict Chin-ups per round band assisted per set) (Knee Lifts) (30s Bike)
L1: (10 Ring Rows per set) (Abmat Sit-ups) (30s Bike)
Accessory Work
Banded Face Pull-apart (3 x 25)
Single Arm Banded Pushdowns (3 x 25)
Russian Twists (3 x 30 with a plate)


CrossFit


2017-10-17


New Open Gym time for Sundays 9:30am-10:30am
Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Tuesday
Warm-up
Run 200 Meters then
30 Double or Single Unders
20 Walking Lunges
15 Sit-ups
10 Push-up
15 Hollow Rocks
20 Walking Lunges
30 Double or Single Unders
200 Meter Run
Mobility
Tissue Work x 30s each w. Lax Ball
– Pecs
– Scapular
– Triceps
– Calves
Skill Work
Metcon (No Measure)
EMOM 10:
ODD MINUTES: 10-20s of Static Hold
Choices: L-Sit, Hollow-hold, Handstand Hold, L-Hold, Free-standing HS Hold
EVEN MINUTES: 30s of 1 Gymnastics Skill
Choices: Kipping, Kipping or Butterfly Pull-ups, Ring or Bar Muscle-ups, Rope Climbs or Pistols
Metcon
Metcon (AMRAP - Reps)
In a 5:00 Window:
Run 400 Meters
Remaining time AMRAP: Wallballs (20, 14)
Rest 2:00

In a 5:00 Window
Run 400 Meters
Remaining time AMRAP: TGU (53, 35)
Rest 2:00

In a 5:00 Window
Run 400 Meters
Remaining time AMRAP: Wallballs (20, 14)
Rest 2:00

In a 5:00 Window
Run 400 Meters
Remaining time Max Distance: Front Rack Carry (53, 35)
Score = Total Wallballs Completed.

L2: (14, 10) (Light TGU) (Light FR Carry)
L1: (10, 8) (Light TGU) (Light FR Carry)
*If needed scale 400m run to 500m row or 2:00 on Bike
Cool Down
5:00 of static stretching or perferred tissue work


CrossFit


2017-10-16


Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Monday
Warm-up
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
Prep
With an empty barbell, 2 sets of:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Goodmornings
*Add light weight
Strength
Power Clean (1RM. Rest 2:00)
– 8-10 Total Sets
– Beg: 10 x 2 working technique or Clean Grip Deadlifts up to a challenging set of 2-3.
– We will be performing speed work with the power clean next month so it’s important to get a number today.
Metcon
Cornerback (Time)
For time:
21-15-9
- Deadlift (135, 95)
- Hang Power Cleans (135, 95)
- Front Squats (135, 95)

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
9:00 Cap
Accessory Work
Banded Pullthroughs (3 x 25)
Serratus Crunch (3 x 20)
Glute Bridges on Bench (3 x 15. 1 ct squeeze at top)


CrossFit


2017-10-15


Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Sunday
Warm-up
Barbell Warm-up x 3 sets:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Squat Cleans
5 Wallballs
5 Sit-ups
*20s pigeon pose ea side after each set. Add weight after each set but keep loads light.
Prep
World’s Greatest Stretch x 20s each pose
GPP
Metcon (Distance)
GPP Work w. a partner:
In 12:00 AMRAP Sledpull farmer carry.
*Alternate every 60s. Use a moderate weight on sled and lighter weight KBs for carry.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 w. a partner:
Row 500 Meters
15 KBS (53, 35)
9 Thrusters (95, 65)
*One athlete rows 500 meters while other athlete AMRAPs KBS/Thruster
L3: (45, 25) (75, 55)
L2: (35, 20) (65, 35)
L1: (35, 20 Russian Swings) (55, 45)


CrossFit


2017-10-14


Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Saturday
Warm-up
5:00 Dynamic Warm-up
then grab a PVC
2 Rounds of:
8 Pass Thrus
8 Around the Worlds
8 PVC OHS
4 Yoga Push-ups
20 Banded Pull-aparts
Prep
Partner up and Warm-up Metcon Movements to weights/scaling option you plan on using for Metcon
Overhead Squats
Double Unders
Pull-ups
Metcon
Metcon (Time)
“Bull” with a parnter:
2 RFT:
200 Double Unders
50 Overhead Squats (135, 95)
50 Pull-ups
Run 1 Mile
*One person works. Split as needed.
L3: (115, 75)
L2: (100 Double Under Attempts) (95, 65) (Band Assisted Pull-ups)
L1: (Single Unders) (95, 65 Front Squats) (Ring Rows)
Accessory Work
Banded Pushdowns (Accumulate 100)


CrossFit


2017-10-13


Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Friday
Warm-up
3 Rounds of:
5 Cook Squats w. OH Reach (each)
5 Cook Squats
5 Reverse Lunges in place
—–
Then grab an empty BB and complete:
5 Muscle Cleans
5 Front Squats
10 Lateral Jumps over the Bar
5 Back Squats
5 Goodmornings
Activation
2 Sets of:
10 Glute Bridge on floor
10 X-band Walks left/right
Strength
1: Speed Back Squat (5 x 4 @70%, every 60s.)
2: Box Jumps (4 x 5 @ a challenging height. Rest 60s.)
– Same height as last week
– Adv: use a 20-30# weighted vest.
Metcon
Time Domain Tugboat (AMRAP - Rounds and Reps)
AMRAP 8:
8 Power Cleans (115, 75)
8 Lateral Burpees
L3: (95, 65)
L2: (75, 55)
L1: (65, 35) (Regular Burpees)
Alternate Movement:
– Power Cleans: Clean Grip Deadlifts, moderate weight.
Accessory Work
Banded Ab Pulldowns (3 x 25. Rest 60s.)


CrossFit


2017-10-12


Fall strength clinic is starting November 1st with Coach Paul and Coach Matt! Sign up today!
Spartan Sprint OCR Workshop with Rich THIS Friday (10/13) sign up at the events page
Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Thursday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll x 10 passes
– Adductors
– Lats
– Throacic spine
– Quads
Metcon
Metcon (Distance)
8:00 Max Distance Farmer Carry (70, 53)
Metcon (Distance)
8:00 Max Distance Front Rack Carry (53, 35)
Metcon (Distance)
8:00 Max Distance Sledpush (Medium Load)
Metcon (Calories)
Alternative to Sledpush
8:00 Max Calories Rower
Finisher
Rear Foot Elevated Split Squat (Accumulate 50 @ bodyweight)
Front Plate Raise (Accumlate 50)
Side Plank Crunch (Accumulate 50 each)
Accessory Work
Banded Leg Curls (Accumulate 150)


CrossFit


2017-10-11


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Wednesday
Warm-up
AMRAP 8:
Run 100 meters
10 Walking Lunges
8 Push-ups
10 BB Rows (empty)
Activation
Review Muscle-up Scaling
+
1 Set of:
50 Banded Pushdowns
50 Banded Pull-aparts
Strength
1: Speed Bench Press (9 x 3 @50-60%. Rest 60s.)
*Change grip every 3 sets ie. close, medium, wide.
2: 1-Arm KB Row (3 x 8 ea. With Rotation. Rest 90s.)
Metcon
Jason (Time)
100 Squats
5 Muscle-ups
75 Squats
10 Muscle-ups
50 Squats
15 Muscle-ups
25 Squats
20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here
L3: (Ring Dips in place of Muscle-ups or Bar Muscle-ups)
L2: (Push-ups in place of Muscle-ups)
L1: (Reps of 75-50-25-10 Air Squats) (DB Push Press in place of Muscle-ups)
18:00 Cap
Accessory Work
Banded Face Pull-apart (3 x 25)
Single Arm Banded Pushdowns (3 x 25 each)
Russian Twists (3 x 30 with a plate)


CrossFit


2017-10-10


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Tuesday
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
Skill Work
Metcon (No Measure)
Skill EMOM 10:
ODD Minutes: 1 TGU each side
EVEN Minutes: T2B Cycling
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 28:
400 Meter Run
30 Double Unders
20 Russian KBS (70, 53)
10 Burpees
Rest 60s after each completed round
L3: (20 Double Unders) (53, 35)
L2: (40 Singles) (45, 25) (8 Burpees)
L1: (Run 200m) (30 Singles) (35, 35) (6 Burpees)
Cool Down
Row, Bike or Run for 10:00 at a Conversational pace.


CrossFit


2017-10-09


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Monday
Warm-up
Row 500m or Run 400m
Then,
Grab a barbell and complete:
4 Clean Grip Deadlifts
4 Muscle Cleans
4 Push Press
4 Back Squat
4 Goodmornings
*Add weight and complete
3 Power Cleans
3 Front Squats
3 Jerks
Activation
Glute/Hamstring/Quad Circuit
1a) X-Band Walk x 10 ea
1b) Banded Goodmorning x 15
1c) Terminal Knee Extensions x 15 ea
x 2 Rounds
Strength
Zercher Box Squat (3RM. Rest 2:00)
– Adv: 1RM.
– Take 5-6 sets and build to a 3RM.
– Use a 13-15″ Box
– Same technique as speed box squats, but does not need to be wide stance
Front Squat (Beginner Movement: 5 x 5)
Metcon
Rowing Grace (Time)
3 RFT:
500 Meter Row
10 Clean and Jerks (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
12:00 Cap
*Alternate Scaling
Sub 400m Run for 500m Row
Metcon (Time)
Beginner Option:
3 RFT:
Row 500m
15 DB Thrusters (Light)
*Alternate Scaling
Sub 400m Run for 500m Row
Accessory Work
Banded Pullthroughs (3 x 25)
Serratus Crunch (3 x 20)
Glute Bridges on Bench (3 x 15)
1 ct squeeze at top


CrossFit


2017-10-08


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Sunday
Warm-up
“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land 5. Snatch drop
6. Hang power snatch
Prep
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
4 Hang Muscle Snatch
4 Hang Power Snatch
4 Muscle Cleans
4 Front Squats
Strength
Squat Snatch (Work technique to a challenging weight)
Metcon
Metcon (No Measure)
EMOM 20:
Minute 1: 3 Power Cleans, add weight each round.
Minute 2: 100m Run
Minute 3: 6 Front Squat (same weight used for cleans)
Minute 4: 10 Burpees
Minute 5: Rest
Alternate Scaling Options:
– Power Cleans: 10 Deadlifts each round
– 100m Run: 150m row, 30s Assault bike or ski erg, 50 meter sledpush, or 50 Double unders.
Accessory Work
Banded Pushdowns (Accumulate 50-100)
Banded Pull Aparts (Accumulate 50-100)


CrossFit


2017-10-07


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Saturday
Warm-up
Abmat Pizza Game x 7:00
– 5 push-ups, 5 air squats, 5 sit-ups for drops
Mobility
Abmat Pizza Game x 7:00
– 5 push-ups, 5 air squats, 5 sit-ups for drops
Metcon
Running Barbara w. a partner (AMRAP - Rounds and Reps)
AMRAP 30:
20 Pull-ups
30 Push-ups
40 Abmat Sit-ups
50 Air Squats
Run 400 Meters
*One person works. Split as needed.
Rx+:(C2B Pull-ups) (Alternating Pistols for Air Squats)
L2: (Band Assisted Pull-ups) (Knee Push-ups)
L1: (Modify volume if needed) (Ring Rows) (Wall Push-ups)
Accessory Work
Barbell Curls (Accumulate 50)
Banded Pushdowns (Accumulate 100)
Farmer's Carry (Accumulate 400 Meter, Heavy)


CrossFit


2017-10-06


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Friday
Warm-up
Lower Body Warm-up
Strength
1: Speed Back Squat (6 x 4 @65%, every 60s.)
2: Box Jumps (4 x 5 @ a challenging height. Rest 60s.)
– Same height as last week
– Adv: use a 20-30# weighted vest.
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
L3: (Clean and Jerk 75,55)
L2: (15 Double Unders) (Clean and Jerk 65,45)
L1: (30 Single Unders) (Clean and Jerk 55, 35)
Accessory Work
Choose 1
Sled Pull Power Walk (1/2 BW for distance in 6:00)
Glute March (3 x 30s Max Reps.)


CrossFit


2017-10-05


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Thursday
Warm-up
Alternating Tabata:
1a) Hollow Rocks
1b) Air Squats
Then grab all equipment for the metcon:
– 10 Front Rack Reverse Lunges
– 15 BB Rows (5 pronated grip/5 supinated grip/5 wide grip
– 20 Russian Twists with a plate
Mobility
Tissue Work Foam Roll x 10 slow passes each:
– Thoracic Spine
– Calves
– Adductors
Skill Work
Skill EMOM 8:
ODD Minutes: Handstand Hold x 10-20s
EVEN Minutes: 30s of Double Under or Triple Under Practice
Metcon
Metcon (No Measure)
5 Rounds of 45s work/15s Rest:
1a) Barbell Rows, Alternate Grips (95, 65)
1b) Barbell Front Rack Reverse Lunges (95, 65)
1c) Russian Twists w. a plate (25, 15)
1d) Farmer Carry (70, 53) (100 ft. increments)
1e) Single arm DB Push Press (split work on both sides)
*For quality, no score today.
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
Accessory Work
Hollow Rock (Accumulate 50)
DB Curls (Accumulate 60 alternating)
Push-ups (Accumulate 75/50)


CrossFit


2017-10-04


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Wednesday
Warm-up
Upper Body Warm-up
Strength
1a: Close Grip Chin-ups
Rx+: Work up to a 1RM Weighted. Rest 90s
L3: Accumulate 15 Challenging reps. Add weight if able. Rest 90s.
L2: 5 x 5 at bodyweight. Rest 90s.
L1: Partner Assisted: 5 x 4-5. Rest 90s.
1b: Dips
Rx+:Add weight and work up to a challenging set of 3. Rest 90s.
L3: 5 x 4-5 at bodyweight. Rest 90s.
L2: Bar Dips at bodyweight, 5 x 4-5. Rest 90s.
L1: Box Dips: 4 x 6-8. Rest 90s.
Metcon
75 (Time)
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs
L3: (115, 75) (Bar Dips)
L2: (14, 10) (95, 65) (20, 15)(Knee Lifts (Box Push-ups)
L1: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25:00 Cap
Accessory Work
1a: Banded Hammer Curls (3 x 15. Rest 30s.)
1b: DB Pull-overs (3 x 12. Rest 30s.)
1c: Side Plank Crunch (3 x 10 ea. Rest 30s.)


CrossFit


2017-10-03


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Tuesday
Warm-up
General Dynamic Warm-up
Mobility
Tissue Work:
Lax Ball or Softball in Glute x 60s each
Then set-up
Sled Pushes with weights
Metcon
Metcon (Time)
10 Rounds of:
Sledpull Powerwalk (heavy) x 50m. Rest 90s.
Metcon (Time)
Alternate Option:
Rowing Intervals: 8 x 250 meters. Rest 2:00
@80% Effort
or Assault Bike:8 x 25s. Rest 2:00
@80% Effort
Finisher
1a: DB Reverse Lunges (3 x 8 ea. Rest 45s.)
1b: 1-Arm KB Row (3 x 8 ea. Rest 45s.)
1c: Banded Ab Pulldowns (3 x 16. Rest 45s.)
Accessory Work
Banded Leg Curls (Accumulate 100-150 each leg)
Banded Pushdowns (Accumulate 100-150)


CrossFit


2017-10-02


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Monday
Warm-up
Dynamic Warm-up x 5:00
+
With a empty BB:
10 Sumo Deadlifts
10 BB Thrusters
20 Double Unders
10 BB Rows
20 Double Unders
10 Front Rack Reverse Lunges
20 Double Unders
Mobility
Banded Hip Mobility x 60s each
– Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose.
Strength
Deadlift (Touch n Go: Work up to a heavy 3. Rest 90s-2:00)
Metcon
16.5-ish (Time)
For time:
21 Thrusters (95, 65)
21 Bar Facing Burpees
Rest 2:30
18 Thrusters
18 Bar Facing Burpees
Rest 2:30
15 Thrusters
15 Bar Facing Burpees
L3: (75, 55)
L2: (65, 35)
L1: (Reps of 18-15-12 45, 25) (Regular Burpees)
18:00 Cap
Accessory Work
1a: Band Resisted Russian KBS (3 x 25. Rest 30s.)
1b: Banded Face Pull-apart (3 x 25. Rest 30s.)
1c: Banded Rotations (3 x 20 ea. Rest 30s.)


CrossFit


2017-10-01


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Glen 6.0
Metcon
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts.
Glen (Time)
For Time:
30 Clean and Jerks, 135#
1-Mile Run
10 Rope Climbs, 15'
1-Mile Run
100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here


CrossFit


2017-09-30


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Saturday
Warm-up
Funnel Tag x 7:00
Prep
Metcon Set-up:
– Barbells for deadlifts
– Box Jumps
– TGU w. a DB (or KB if DB not accessible)
– Rowers
*Once equipment is set-up go through 5 reps of each movement, 1-2 reps of TGU on each arm.
Metcon
Dallas with a partner (AMRAP - Reps)
With a running clock:
0:00-5:00 AMRAP:
Burpees
6:00-11:00 AMRAP:
7 Deadlifts (155, 105)
7 Box jumps w. step-down (24, 20)
12:00-15:00 AMRAP:
Turkish get-ups, (40, 25 DB)
16:00-21:00
7 Power Snatch (75, 55)
7 push-ups
22:00-27:00 AMRAP:
Rowing (calories)
*With the exception of the burpees and rowing athletes will complete a full round before switching with their partner.

L3: (135, 95) (35, 20) (65, 45)
L2: (115, 75) (30, 15) (55, 35) (Box Push-ups)
L1: (95, 65) (light TGU) (Front Squat in place of Power Snatch) (Box Push-ups)
DB Scaling= 35, 25 KB if no access to DBs for TGUs
Accessory Work
Barbell Curls (Accumulate 50)
Banded Pushdowns (Accumulate 100)
Farmer's Carry (Accumulate 400m)


CrossFit


2017-09-29


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Friday
Warm-up
Lower Body Warm-up
Strength
1: Speed Back Squat (6 x 4 @60%, every 60s.)
– Take 3-4 warm-up sets.
2: Box Jumps (4 x 5 @ a challenging height. Rest 60s.)
– Adv: use a 20-30# weighted vest.
– Step down on each rep
Metcon
Power Nap (Time)
For time:
30-20-10
Wallballs (20, 14)
21-15-9
Hang Power Cleans (135, 95)

Rx+:(30, 20) (155, 105)
L3: (115, 75)
L2: (14, 10) (95, 65)
L1: (10, 8) (95, 65 Deadlifts)
9:00 Cap
Accessory Work
Choose 1
Sled Pull Power Walk (@1/2 BW for distance in 6:00)
Glute March (3 x 30s Max Reps.)


CrossFit


2017-09-28


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Thursday
Warm-up
3 Rounds of:
Row 150m or Run 100m
30 Single Unders
20s Elbow Plank
10 Air Squats
Mobility
Tissue Work
Foam Roll x 10 passes each:
– IT Bands
– Quads
– Lats
– Calves
Metcon
Metcon (No Measure)
Not for time Teams of 2 complete:
400 Double Unders
300 Walking Lunges (BW)
200 Abmat Sit-ups
100 Calories on the Rower
*One person works at a time. Split as needed.
L2: (Double Under Attempts)
L1: (Single Unders) (Cut Lunge/Sit-up Volume in 1/2)
30:00 Cap
Accessory Work
Hollow Rock (Accumulate 50)
DB Curls (Accumulate 60 Alternating)
Push-ups (Accumulate 75/50)


CrossFit


2017-09-27


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Wednesday
Warm-up
Upper Body Warm-up
Skill Work
Jerk Review + Technique with an empty bar:
– 3 Shoulder Press
– 2 Push Press
– 1 Push Jerk
Rest
– 3 Push Press
– 2 Push Jerk
– 1 Split Jerk
Then spend 5:00 practice either split or push jerk working on footwork and technique. Keep loads light or stay with an empty bar.
Strength
Jerk: 1RM. Rest 2:00
– Build to a 1RM in 8-10 sets.
– This can be done any style, ie. split or push jerk
– Beginner: Push Press, 6 x 3, adding weight if form permits
Push Jerk
Split Jerk
Metcon
Metcon (AMRAP - Rounds)
AMRAP 20:
40m Sledpush (moderate weight)
40m Carry (alternate between overhead, front rack, and farmer carry)
Rest 2:00 between rounds.
Metcon (AMRAP - Rounds and Reps)
Alternate Metcon
AMRAP 12:
10 S20H (135, 95)
10 T2B
200 Meter Run
L3: (115, 75)
L2: (95, 65) (Knee Lifts)
L1: (65, 35 Push Press) (Knee Lifts)
Accessory Work
1a: Banded Hammer Curls (3 x 15. Rest 30s.)
1b: DB Pull-overs (3 x 12. Rest 30s.)
1c: Side Plank Crunch (3 x 10 ea. Rest 30s.)


CrossFit


2017-09-26


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Tuesday
Warm-up
General Dynamic Warm-up
Metcon
Metcon (Time)
For total time:
Run 800 Meters
40 Russian KBS (70, 53)
15 Strict Pull-ups
Rest 2:00
Run 800 Meters
35 Russian KBS
10 Strict Pull-ups
Rest 2:00
Run 800 Meters
25 Russian KBS
5 Strict Pull-ups
30:00 Cap
Rx+:(Strict C2B Pull-ups)
L3: (53, 35)
L2: (45, 25) (Knee Lifts)
L1: (35, 25) (Abmat Sit-ups)
Accessory Work
Banded Leg Curls (Accumulate 100-150 each leg)
Banded Pushdowns (Accumulate 100-150)


CrossFit


2017-09-25


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Monday
Warm-up
5:00 Dynamic Then,
3 Muscle Cleans
3 Push Press
*Worlds Greatest Stretch x 20s each
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Push Press
3 Squat Clean Thrusters
Activation
3 Sets of:
5 Cook Squats w. OH Reach
5 Reverse Lunges
5 Presses from Split
Strength
1 1/4 Front Squat (3RM. Rest 2-3:00)
– Take 5-6 sets and build to a heaviest set of 3, 1 1/4 Front Squat.
– Beg: Work up to a challenging set of 4-5. Rest 2:00
Metcon
Elvis (Time)
For time:
30 Squat Cleans (185, 125)
Rx+:(225, 155)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65), can modify to Power Cleans if necessary
10:00 Cap
Metcon (AMRAP - Rounds and Reps)
Beginner Alternate Workout:
AMRAP 7:
8-10 Thrusters (light)
8 Burpees or Squat Thrusts
Accessory Work
1a: Band Resisted Russian KBS (3 x 25. Rest 30s.)
1b: Banded Face Pull-apart (3 x 25. Rest 30s.)
1c: Banded Rotations (3 x 20 ea. Rest 30s.)


CrossFit


2017-09-24


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll 10 passes each
– Lats
– Quads
– IT Bands
– Thoracic Spine
Strength
1: 1 1/4 Back Squat (4 x 4, adding weight each set. Rest 90s.)
2a: DB Reverse Lunges (3 x 6 ea. Rest 45s.)
2b: 1-arm DB Row (3 x 8-10 ea. Rest 45s.)
Metcon
Metcon (Time)
3 RFT:
15 Calorie Row
15 Power Snatch (75, 55)
Rest 5:00
3 RFT:
15 OHS (75, 55)
15 Calorie Assault Bike or Row
L2: (65, 35)
L1: (45, 25)
*20:00 Cap (total)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2017-09-23


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Saturday
Warm-up
Coach's Choice Fun Dynamic Warm-Up
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 teams of 3:
10 Wallballs (20, 14)
8 T2B
6 Burpee Box Jumps (24, 20)
L2: (14, 10) (Knee Lifts) (20, 15)
L1: (10, 8) (Knee Lifts) (Burpees)
*One athlete completes a full round then switches
Accessory Work
Banded Alphabet (2 sets each side.)


CrossFit


2017-09-22


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Friday
Warm-up
Box Programming Lower Body Warm-up
Prep
Grab a barbell:
3 Muscle Cleans
3 Front Squats
3 Push Press
*Add weight
2 Power Cleans
2 Front Squats
2 Jerks
*Add weight
1 Power Clean
1 Front Squat
1 Jerk
*Add weight + repeat
Strength
1a: Power Clean + Front Squat + Jerk (Work above desired Metcon work weight by 10-15#)
1b: Pull-ups (Warm-up Pull-ups in between sets with SMALL sets.)
Metcon
Dr. Feelgood (Time)
For time:
500 Meter Row
30 Deadlifts (185, 125)
15 Front Squats (185, 125)
21 Pull-ups
500 Meter Row
20 Power Cleans (185, 125)
10 Front Squats
15 Pull-ups
500 Meter Row
10 Jerks (185, 125)
5 Front Squats
9 Pull-ups
Rx+:(9-7-5 Bar Muscle-ups in place of Pull-ups)
L3: (155, 105)
L2: (135, 95) (Knee lifts)
L1: (115, 75) (Knee lifts) (Deadlifts in place of power Cleans) (Push Press in Place of Jerks)
*25:00 Cap
Accessory Work
1: Farmer's Carry (4 x 100 meters, AHAP. Rest 60s.)
2: Glute March (Accumulate volume in 2:00)


CrossFit


2017-09-21


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Thursday
Warm-up
Run 400 meters
Then,
20 Russian Swings
20 Goblet Squats
20 Push-ups
20 Walking Lunges
Then,
Run 400 meters
Mobility
Foam Roll x 10 passes each:
– Lats – Thoracic Spine
– Lats again
*Then spend 2:00 wherever you are most sore.
Gymnastics
Metcon (No Measure)
Gymnastics Skill Work:
EMOM 10:
ODD Minutes: Pistols x 40s of work
EVEN Minutes: Kipping x 40s of work
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18 w. a partner:
40 KBS (53, 35)
40 Calorie Row
40 Walking Lunges
*One person works.
L3: (45, 25)
L2: (35, 25)
L1: (35, 25 Rus Swings)
Accessory Work
Banded Hip Flexor Pulls (Accumulate 50 each)
Banded Pushdowns (Accumulate 50)
Banded Pull Aparts (Accumulate 50)


CrossFit


2017-09-20


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Wednesday
Warm-up
“Box Programming Upper Warm-up”
Strength
1: Floor Press (9 x 3 @60%, 1 ct pause on floor, every 60s.)
– Change grip every 3 sets ie. close, medium, wide.
– add only 5# from last week.
2: 1-Arm KB Row (3 x 12 ea. Rest 60s.)
– Pronated to neutral grip
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
12:00 Cap
L2: (45s of Double Under Attempts) (Butterfly Abmat Sit-ups)
Metcon (Time)
Beginner Metcon:
For time:
100-80-60-40-20
Single Unders
30-20-15-10-5
Abmat Sit-ups
Accessory Work
1a: Banded Hammer Curls (3 x 25. Rest 30s.)
1b: Shoulder Circuit (3 x 10-10-10. Rest 30s.)


CrossFit


2017-09-19


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Tuesday
Warm-up
Run 400 Meters
8:00 of Pose Running Drills.
Gymnastics
Gymnastics Skill Work:
EMOM 10:
ODD Minutes: Hollow Hold x challenging
EVEN Minutes: Chest Facing Handstand Hold or Handstand Walk or Shoulder Taps x 40s.
Hollow Rock Hold (5 x Challenging)
Handstand Holds (5 x 40s)
Metcon
Run Forrest (Time)
For time:
Run 1 Mile
100 Burpees
Run 1 Mile
L2: (800m Runs) (75 Burpees)
L1: (50 Burpees)
Alternate Scaling Options:
1500 meter Row for each mile run or 7:00 Bike or Ski Erg
25:00 Cap
Accessory Work
Sled Pull Power Walk (Sledpull x 8:00 @1/2 BW.)
– 200 meters forward
– 200 meters backward


CrossFit


2017-09-18


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Monday
Warm-up
Complete:
10 Walking Lunges
10 Air Squats
10 X-Band Walks each direction
10 Banded Goodmornings
10 Lateral Squats (5 each side)
Then grab a barbell:
3 Muscle Cleans
3 RDLs
3 Front Squat Rest
3 Squat Cleans
*Add light weight 3 Squat Cleans
Mobility
2 Rounds of:
5 Cook Squats w. OH Reach
10 Deadbugs
Strength
1: Squat Clean (Work up to a 1RM. Rest 2:00)
2: Wide Stance Box Squat (Work up to a challenging set of 5. Rest 2:00)
– Use a 15″ Box (parallel or slightly above).
3a: BB Single Leg RDLs (3 x 10 ea. Rest 60s.)
3b: Suitcase Deadlift (3 x 8 ea. Rest 60s.)
4: Ab Plate up + Russian Twist (4 x 10 + 20. Rest as needed.)
Accessory Work
Front Rack Walking Lunges w. two KBs (3 x 20. Rest 60s.)


CrossFit


2017-09-17


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Sunday
Warm-up
“Limber 11”
Strength
1: Overhead Squat ( 4 x 4. Rest 90s.)
– Focus on technique and improving positioning.
2: DB Curls (3 x 10 ea alternating. Rest 60s.)
Metcon
Metcon (Time)
Aerobic Work/GPP
Row 250m
Farmer Carry x 200 ft
Rest 2:00
Row 500m
Farmer Carry x 200 ft.
Rest 2:00
Row 750m
Farmer Carry x 200 ft.
Rest 2:00
Row 1k
Farmer Carry x 200 ft.
*Farmer Carry (70, 53)
30:00 Cap


CrossFit


2017-09-16


Kids and Teens classes are back!! Sign up with Coach Susan and Coach Mia today! Kids Tuesday 4-6 3:30-4:00, 7-11 4:00-4:45, Teens 12-18 Tuesday 4:45-5:45 Thursday 4:00-5:00
Saturday
Warm-up
Abmat Pizza Game. For every drop complete:
10 Walking Lunges
8 Hollow Rocks
6 Burpees
Metcon
Partner Rowing Cindy (AMRAP - Reps)
In teams of 2 for time:
AMRAP 30:
2:00 Max Calorie Row
Max Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
*1 athlete rows for 2:00 max cals while 1 athlete completes max rounds of “Cindy”. When athlete on rower is complete, athletes will switch.
*Alternate Scaling: Run 400m.
*Score = total calories + total rounds
Partner Rowing Mary (AMRAP - Reps)
In teams of 2 for time:
AMRAP 30:
2:00 Max Calorie Row
Max Rounds of “Mary”
5 HSPU
10 Alt. Pistols
15 Pull-ups
*1 athlete rows for 2:00 max cals while 1 athlete completes max rounds of “Mary”. When athlete on rower is complete, athletes will switch.
*Alternate Scaling: Run 400m
*Score = total calories + total rounds
Accessory Work
DB Hammer Curls (Accumulate 100)
Hollow Rock (Accumulate 75-100)


CrossFit


2017-09-15


Friday
Warm-up
Box Programming Lower Body Warm-up
Strength
1: Sumo Deadlift (5 x 3 @ 70%, every 90s.)
- For speed
- Reset on each rep
2: Seated Box Jumps (4 x 4. Rest 60s.)
– Work up to a challenging height.
Metcon
Texas (AMRAP - Rounds and Reps)
AMRAP 12:
10 Bar Facing Burpees
10 Front Squats (135, 95)
10 T2B
L3: (115, 75)
L2: (95, 65) (Knee lifts)
L1: (65, 35) (Knee lifts) (Reg burpees)
Accessory Work
1: Farmer's Carry (4 x 100 meters, AHAP. Rest 60s.)
2: Glute March (Accumulate volume in 2:00)


CrossFit


2017-09-14


Thursday
Mobility
Foam Roll x 10 Slow Passes each
– IT Bands
– Quads
– Lats
– Hamstrings
– Thoracic Spine
Warm-up
Complete 20 reps each
– Air Squats
– Walking Lunges
– Push-ups
– Hollow Rocks
– Russian Swings
– KB Push Press (10 each arm)
Gymnastics
Metcon (No Measure)
Gymnastics Skill Work:
EMOM 10:
ODD Minutes: Pistols x 40s of work
EVEN Minutes: Kipping x 40s of work
Metcon
Metcon (AMRAP - Reps)
Tabata (8 intervals of 20s work/10s rest)
1) Hand Release Push-ups
60s Rest to Transition
2) BW Reverse Lunges in place
60s Rest to Transition
3) Russian KBS (70, 53)
60s Rest to Transition
4) Mountain Climbers
60s Rest to Transition
5) Russian Twists w. a plate
*Score = total reps


CrossFit


2017-09-13


Wednesday
Warm-up
Kettlebell Warm up,
30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
– Single-arm KB Swing (both sides)
– KB Windmill
– Goblet Squat
– KB Push Press (both)
– KB Swing
– Figure 8 (both directions) etc..
Activation
2 Sets of:
15 Light DB Rows (squeeze scaps)
10 DB Kickbacks
*Rest as needed between sets
Strength
1: Floor Press (9 x 3 @60%, 1 ct pause on floor, every 60s)
– Change grip every 3 sets ie. close, medium, wide.
2: 1-Arm KB Row (3 x 10 ea. Rest 60s.)
Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
20:00 Cap
L3: (75, 55)
L2: (65, 35)
L1: (200-400m Run) (35, 25 Goblet Squat)
Accessory Work
1a: Banded Hammer Curls (3 x 25. Rest 30s.)
1b: Shoulder Circuit (3 x 10-10-10. Rest 30s.)


CrossFit


2017-09-12


Tuesday
Warm-up
Rowling with a partner x 10:00
*Resting athlete completes:
20 Single Unders
20s Elbow Plank
Mobility
Ankle Mobility x 60s each
Metcon
Metcon (Time)
4 Rounds For Total Time:
Row 500 Meters
15 Box Jumps w. step down (24, 20)
20 Abmat Sit-ups
50 Double Unders Rest 2:00
L2: (20, 16) (60s of Double Under Attempts)
L1: (400M Row) (16 Alt. Step-ups per round) (15-20 Abmat Sit-ups per rd) (50 Single Unders)
25:00 Cap
Alternate Row Scaling:
– 15 Burpees, 60s Bike
Accessory Work
Metcon (AMRAP - Rounds and Reps)
Accumulate volume in 8:00. This is done post metcon as a finisher.
– Banded Alphabets (both sides)
– DB Reverse Lunge + RDL Combo x 6 each (1 + 1 = 1)
– Banded Pushdowns x 15. Rest as needed between sets.
Cool Down
Accumulate 3:00 of X-Band Walks


CrossFit


2017-09-11


Monday
Warm-up
* Box Programming Dynamic Warm-up
* 20 X-Band Walks in each direction
Activation
Grab a barbell and complete:
5 Muscle Cleans
5 Press
10 X-Band Walks right + left
5 Power Clean
5 Push Press
10 X-Band Walks right + left
5 Power Clean
5 Front Squat
5 Push Jerk
Strength
Back Squat Wave (3-2-1-3-2-1+. Second Wave heavier than first wave.)
– Last set is AMRAP set.
Back Squat (Beg: 5 x 5, adding if form permits.)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
L3: (115, 75)
L2: (95, 65) L1: (75, 55)
*6:00 Cap
Metcon (AMRAP - Rounds and Reps)
Beginner Metcon Option:
AMRAP 6:
10 DB Thrusters
6 Burpees (Beg Athletes will perform this alternate metcon)


CrossFit


2017-09-10


Sunday
Warm-up
“9 Essential Movements of CF”
With an empty barbell go through
5 Deadlifts
5 Front Squats
5 Overhead Squats
5 Hang Power Cleans
5 Strict Press
5 Push Press
5 Push Jerk
5 Thrusters
*People can bar down between movements. Coach should lead each movement and instruct key points
Activation
Tissue Work x 10 passes each:
– Have people pick 3 spots they are most sore and devote about 1:00 to each.
Strength
1: Hang Power Clean (4 x 4, adding weight each set. Rest 90s.)
2: Front Squat (4 x 5, adding weight each set. Rest 90s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 w. a partner:
30 Calorie Row
20 Goblet Squats (53, 35)
10 KBS (53, 35)
L3: (45, 25)
L2: (35, 25)
L1: (36, 20 Russian)


CrossFit


2017-09-09


Saturday
Warm-up
Have your entire class run 400 meters as a group. Everyone stays together and goes on pace to ensure no one gets left behind.
Skill Work
Warm-up/Set-up:
– Rope Climbs/scaling
– Power Snatches
Metcon
Metcon (Time)
2 RFT w. a partner:
Run 400 Meters
10 Rope Climbs
Run 400 Meters
20 Power Snatch (115, 75)
Run 400 Meters
30 Bar Facing Burpees
Run 400 Meters
40 T2B

Rx+:(Legless Rope Climbs) (135, 95)
L3: (8 Rope Climbs) (95, 65)
L2: (20 Strict Chin-ups) (75, 55) (Knee Lifts)
L1: (30 Ring Rows) (53, 35 Russian Swings) (Knee Lifts)
40:00 Cap
Accessory Work
1a: Zottaman Curls (3 x 10-12. Rest 30s.)
1b: Banded Pushdowns (3 x 25. Rest 30s.)
1c: Side Plank Crunch (3 x 10 ea. Rest 30s.)


CrossFit


2017-09-08


Friday
Warm-up
Grab a medball and a barbell. Complete:
10-8-6-4-2
– Sumo Deadlift (light weight on bar)
Reset on each rep and maintain PERFECT form.
– Wallballs (desired weight for metcon)
Prep
Foam Roll x 10 passes each:
– IT Bands – Hamstrings
Then complete:
20 Deadbugs for core activation
Strength
1: Sumo Deadlift (5 x 4 @65%, every 90s.)
– Reset on each rep.
2: Seated Box Jumps (4 x 4. Rest 60s.)
– Work up to a challenging height.
Metcon
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
L2: (14, 10)
L1: (100 Wallballs) (10, 8)
12:00 Cap
Accessory Work
Banded Ab Pulldowns (4 x 20-25. Rest 60s.)


CrossFit


2017-09-07


Thursday
Warm-up
“Burgener Warm-up w. a pvc or a technique bar”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Mobility
Foam Roll
– Lats x 60s each
– Pec Stretch x 60s (or 30s each side depending on which variation you choose)
*Opening up pecs/lats is VERY important for Snatch Mobility.
Strength
1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat
*Done as complex. Do not go higher than 60% of 1RM Snatch.
*Rest 2:00 between sets.
*This should take roughly 5-8 sets.
*Same as last week
Metcon
Metcon (Distance)
AMRAP 18 w. a partner:
500 Meter Row
100 Meter Farmer Carry
*1 Athlete Rows 500 Meters and 1 Athlete completes full 100 meter farmer carry. Once both athletes have completed their work, they will switch.
Accessory Work
Sled Pull Power Walk (Work for 8:00)
Alternate between:
– 200 meters forward
– 200 meters backward
*If no access to sleds perform 100 Bodyweight Walking Lunges + 20s Hollow Hold after each set.


CrossFit


2017-09-06


Wednesday
Warm-up
Run 200 Meters then,
40 Mountain Climbers
100 Single Unders,
Then Grab a light Dumbbell
– 10 Alt DB Snatch from Floor
– 10 DB Push Press ea arm
– 10 DB Rows ea arm
– 10 DB Windmills ea arm
– 10 Push-ups
Activation
2 Rounds of:
25 Banded Pushdowns
25 Banded Pull-aparts
Strength
1a: Handstand Push-ups (5 x 5. Rest 90s.)
1a: Shoulder Press (5 x 5, add weight each set. Rest 90s.)
Scaling Option for HSPU
1b: Wide Pull Ups ( 5 x 4. Rest 90s.)
– Added weight
– Bodyweight
– Or Partner Assisted
*Grip should be outside of shoulder width and should emphasize use of the lats
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
L3: (45, 30)
L2: (35, 25) (BA Pull-ups)
L1: (35, 25 Rus. Swing) (Ring Rows)
18:00 Cap
Accessory Work
1a: Banded Face Pull (4 x 20-25. Rest 30s.)
1b: DB Pull-overs (4 x 10-12. Rest 30s.)


CrossFit


2017-09-05


Tuesday
Warm-up
Tabata #1:
1a) Double Unders
1b) Squat Thrusts
Tabata #2:
1a) Supermans
1b) Hollow Hold
Mobility
PVC Game
Metcon
Metcon (No Measure)
EMOM 30:
Minute 1: 10 Burpees
Minute 2: 10 Box Jumps w. step down (24, 20)
Minute 3: 10/8 Calorie Assault Bike
Minute 4: 10 Ball Slams
Minute 5: 10-30s Handstand Hold
Minute 6: 1 Turkish Get-up each arm (moderate weight)
Scaling Options:
– Assault Bike: Sub 12/10 Calorie Row or 100 meter run
– Ball Slams: Sub 10 Hollow Rocks
Cool Down
Recovery Work
Row, Bike or Run for 10:00 at a Conversational pace.


CrossFit


2017-09-04


Monday - Labor Day Team Hero WOD "Whitten"
Army Captain Dan Whitten, 28, of Grimes, IA.
Metcon (Time)
Partner "Whitten"
In Teams of 2
Split work as necessary
Try to pick a partner with the same KB weight as you.

5 Rounds For Time
44 Kettlebell Swings (70/53)
44 Box Jumps (24/20 in)
800m Run (Each Partner does 400m)
44 Burpees
44 Wall Ball Shots (20/14 lbs)

L1 (KBS 53/35) (Box Jumps 20"/16")
L2 (KBS 35/26) (BJ 16"/12") (WB 14/10)
L3 (KBS 26/20 or KB deadlifts) (Step ups) (WB 10/7)
Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.


CrossFit


2017-09-03


Sunday
Warm-up
“Bring Sally Up” song by Moby. Have athletes use light wallballs. When the song says “bring sally down,” athletes will move to the bottom of the wallball position. When it says “bring sally up,” athletes will perform a wallball shot, and stay standing until the next command in the song.
Prep
Tissue Work, 10 pases each.
– Lats
– IT Bands
– Quads
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
L2: (65, 35) (14, 10) (20, 15)
L1: (45, 25) (10, 8) (20, 15 Step-ups)


CrossFit


2017-09-02


Saturday
Warm-up
Funnel Tag x 7:00
Prep
Partner up and grab a KB: perform 10 KBS 10 Burpees 100 Meter Run
*Each athlete will perform this work
Metcon
Metcon (AMRAP - Rounds and Reps)
In Teams of 3:
AMRAP 36:
Run 400 Meters
AMRAP:
10 KBS (53, 35)
10 Burpees
*One athlete will run 400 meters while another athlete completes AMRAP work. All three athletes can alternate running/AMRAP intervals however they choose, but 2 athletes will be working at all times.
L3: (45, 30)
L2: (35, 25)
L1: (35, 25 Russian Swings)
Accessory Work
1a: Zottaman Curls (3 x 10-12. Rest 30s.)
1b: Banded Pushdowns (3 x 25. Rest 30s.)
1c: Side Plank Crunch (3 x 10 ea. Rest 30s.)


CrossFit


2017-09-01


Friday
Warm-up
5:00 Dynamic
Then,
2 Sets of:
5 RDLs
5 Front Squats
5 Sumo Deadlifts
10 Wallballs
*10 X-Band Walks Forward/Backward
*Add weight + repeat
Prep
Grab a light KB and perform:
– 10 Goblet Lateral Squats each side
– 10 Wide Stance Goblet Squats
– 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top.
Strength
1: Sumo Deadlift (5 x 4 @60%, every 90s.)
– Reset on each rep.
2: Seated Box Jumps (4 x 4. Rest 60s.)
– Work up to a challenging height.
Metcon
Oceanside (Time)
4 RFT:
15 Box Jumps w. step down (24, 20)
30 Wallballs (20, 14)
15 C2B Pull-ups
L3: (Regular Pull-ups)
L2: (20, 15) (14, 10) (Band Assisted Pull-ups)
L1: (20, 15) (10, 8) (Ring Rows)
16:00 Cap
Compare to 6/2/2017
Accessory Work
Banded Ab Pulldowns (4 x 20-25. Rest 60s.)


CrossFit


2017-08-31


Thursday
Warm-up
“Burgener Warm-up w. a pvc or a technique bar”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Activation
Foam Roll
– Lats x 60s each
– Pec Stretch x 60s (or 30s each side depending on which variation you choose)
*Opening up pecs/lats is VERY important for Snatch Mobility.
Strength
1 Power Snatch below the Knee + 1 Hang Squat Snatch + 1 Overhead Squat
*Done as complex. Do not go higher than 60% of 1RM Snatch.
*Rest 2:00 between sets.
*This should take roughly 5-8 sets.
*Beginner: Practice Hang Power Snatch + OHS with an empty training bar.
Metcon
Metcon (Time)
1) 4 Rounds of:
50 Yard Sledpull or Push, AHAP. Rest 60s
or 200 Meter Row Max Effort Row or 45s Bike or 45s Ski Erg
2) 4 Rounds of:
50 Yard Double OH KB Carry, AHAP. Rest 60s. 4 Rounds of: 50 Yard Front Rack Carry, Same weight as OH Carry. Rest 60s.
3) 4 Rounds of:
15 Ball Slams or Tire Sledgehammer Hits, AFAP. Rest 60s.
or 15 Ball Slams or 15 Hollow Rocks
Accessory Work
Sled Pull (400m @ 1/2 BW)
– 200 meters forward
– 200 meters backward


CrossFit


2017-08-30


Wednesday
Warm-up
With a partner complete: 200m Relay
*Athlete runs 100m out and 100m back and tags their partner x 3 Rounds.
*These are fast jogs not sprints!
Mobility
Worlds Greatest Stretch x 20-30s each position
Strength
Push Press (1 RM. Rest 2:00)
- Take 8-10 Sets and work up to a 1RM
– Beginner: Work 7 sets of 4 adding weight if form permits.
Metcon
Metcon (Time)
For time:
Row 250 meters
50 Air Squats
25 Hang Power Cleans (115, 75)
Row 500 meters
50 Walking Lunges
20 S20H (115, 75)
Row 750 meters
50 T2B
15 Hang Squat Cleans
*22:00 Cap
L3: (95, 65)
L2: (75, 55) (Knee Raises)
L1: (65, 35) (Abmat Sit-ups)
Accessory Work
1a: Banded Face Pull (4 x 20-25. Rest 30s.)
1b: DB Pull-overs (4 x 10-12. Rest 30s.)


CrossFit


2017-08-29


Tuesday
Warm-up
Box Programming General Warm-up
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
Run 100 Meters or 20s Assault Bike
10 DB Renegade Rows each arm
30 Double Unders
*Athlete choice of DB Weight
L2: (40s of Double Under Attempts)
L1: (40 Single Unders)

Rest 2:00
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
Run 100 Meters 20s Assault Bike
10 Hand Release Push-ups
30 Double Unders
L2: (40s of Double Under Attempts) (Box Push-ups)
L1: (40 Single Unders) (Box Push-ups)
Accessory Work
AMRAP 8 as a finisher at a slow pace:
1a) Single Leg KB RDLs x 8 ea. Rest 45s.
1b) Banded Pushdowns x 12-15 (heavy band). Rest 45s.
1c) Hollow Rock + Hold x 10 + 20s. Rest 45s.
1a: KB Single Leg RDL (8 ea. Rest 45s.)
1b: Banded Pushdowns (12-15 (heavy band). Rest 45s.)
1c: Hollow Rock + Hold (10 + 20s. Rest 45s.)


CrossFit


2017-08-28


Monday
Warm-up
Box Programming Lower Body Warm-up
Strength
Front Squat Box Squat (Work up to a 1RM. Rest 2:00)
– 8-10 Sets
– Sit back on Box
Beginners: 5 x 5, adding if form permits.
Metcon
Chuck Taylors (AMRAP - Rounds and Reps)
AMRAP 8:
10 Deadlifts (225, 155)
10 Burpees
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
Accessory Work
Banded Pullthroughs (Accumulate 100)
Banded Leg Curls (Accumulate 150 each leg)
Serratus Crunch (4 x 10-15. Rest 60s.)


CrossFit


2017-08-27


Sunday
Warm-up
“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Mobility
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 SDHP
Strength
Power Clean (5 x 3, adding weight if form permits. Rest 90s.)
Metcon
Metcon (No Measure)
EMOM 20:
Minute 1: 15 Power Snatches (75, 55)
Minute 2: 100m Run
Minute 3: 15 OHS (75, 55)
Minute 4: 10 Burpees
Minute 5: Rest
Alternate Scaling Options:
– Power Snatches: Front Squats x 10 reps (95, 65)
– 100m Run: 150m row, 30s Assault bike or ski erg, 50 meter sledpush, or 50 Double unders.
– Overhead Squat: KB RDLs x 10 reps.


CrossFit


2017-08-26


Saturday
Warm-up
Grab a barbell with your partner and complete:
10 Hang Muscle Cleans
10 Front Squats
10 Burpees
10 T2B
*Add weight and repeat performing 8 Reps per movement
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 36 w. a partner:
20 T2B
200 Meter Run
20 Hang Power Cleans (115, 75)
200 Meter Run
20 Bar Facing Burpees
200 Meter Run
Rx+:(135, 95)
L3: (135, 95)
L2: (14, 10) (95, 65)
L1: (10, 8) (75, 55) (Burpees)
Accessory Work
Hang Power Clean (Accumulate 100 with empty bar)
Ab Wheel (Accumulate 50)


CrossFit


2017-08-25


Friday
Warm-up
Row 21 Calories then,
X-Band Walks x 10 steps laterally each
10 Lateral Squats (Cossack Squat) (total)
X-Band Walks, Forward/Backward x 10 steps
10 Lateral Squats
5 Single Leg Glute Bridge Right Leg (1 ct at top)
5 Single Leg Glute Bridge Left Leg (1 ct at top)
Mobility
Foam Roll x 10 passes each:
– IT Bands
– Quads
– Thoracic Spin
– Hamstrings
Strength
Thruster
With a running clock in teams of 2:
0:00-6:00
Max Thruster from a Rack
*Score = total load between both athletes
Burpees
With a running clock in teams of 2:
8:00-10:00
Max Burpees in 2:00.
*Score = total burpees completed between both athletes.
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)
– Alt. Scaling Options:
– 1k Row = 800m Run or 150 Double Unders
10:00 Cap
Accessory Work
Choose one of the following
Sled Pull Power Walk (Accumulate 400m @3/4 BW)
Banded Pullthroughs (Accumulate 100)


CrossFit


2017-08-24


Thursday
Warm-up
9 Essential Movements of CrossFit:
10 Air Squats
8 Front Squats
6 Overhead Squats
8 Shoulder Press
6 Push Press
4 Push Jerk
8 Deadlifts
6 SDHP
*Add weight + repeat 3 Reps of each barbell movement
Mobility
– Couch Stretch x 60s each
– Banded Ankle Mobility x 30s each
Strength
Metcon (No Measure)
“Oly Goat WOD”
EMOM 10:
ODD Minutes: 40-50s of Oly Work
EVEN Minutes: 30s of Box Jump Efficiency
Metcon
Metcon (Calories)
AMRAP 4:
Calories Assault Bike
Rest 1:00

*Alternate Options
– Assault Bike: 100m Shuttle Runs (50 out 50 back) or Ski Erg
Metcon (Distance)
AMRAP 4:
Max 100 Meter Farmer Carries (AHAP)
Rest 1:00
Metcon (AMRAP - Reps)
AMRAP 4:
Max Turkish Get-ups (athlete choice of weight)
Rest 1:00
Metcon (AMRAP - Rounds and Reps)
AMRAP 4:
8 Max Ball Slams
8 SDHP (95, 65)

*Alternate Options
– Ball Slams: Sledgehammer Tire Hits or Hollow Rocks
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2017-08-23


Wednesday
Warm-up
Grab a pair of light DBs and complete:
10 DB Front Rack Walking Lunges
10 Bent-over Double DB Rows
10 DB Push Press
10 Push-ups
*Go up in a weight and complete 1 more round
Mobility
– 3 Way Banded Shoulder Stretch x 20s each position
– Pec Stretch on Pull-up Rig x 30s each side
Strength
1a: Close Grip Bench Press (With a pause (1 count): 5 x 4. Rest 90s.)
– Grip just inside of shoulder width
- Add weight each set if form persists
1b: Supinated Grip Barbell Row (5 x 6. Rest 90s)
– Pause 1 count at top of row
- Add weight each set if form persists
Metcon
Metcon (Time)
40-30-20-10
Alternating DB Snatch (50, 30)
Wallballs (20, 14)
10:00 Cap
Rx+:(30, 20# Medball)
L2: (35, 25) (14, 10)
L1: (30, 20) (10, 8)
Metcon (AMRAP - Reps)
Beginner Metcon:
AMRAP 7:
10 Alt. DB Snatch (Light)
10 Wallballs (14, 10)
Accessory Work
1a: Lateral Raises (2 x 25. Rest 45s.)
1b: Banded Hammer Curls (2 x 25. Rest 45s.)


CrossFit


2017-08-22


Tuesday
Warm-up
Box Programming Dynamic Warm-up
Mobility
Mobility + Activation Circuit x 2 rounds of:
1a) High to Low Plank x 10 passes
1b) Shoulder Taps x 20 (alternating)
1c) Banded Lat Stretch x 20s each
Gymnastics
EMOM 8:
ODD Minutes: 20s Kipping.
Adv: T2B, Butterfly Pull-up
EVEN Minutes: 20s L-Sit or L-Hold
Adv: HS Walking
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
Run 400 Meters
50 Double Unders
25 KBS (53, 35)
*Alternate Run Scaling: 60s Bike or 60s Ski Erg
L3: (45, 25)
L2: (35, 25) (60s of Double Under Attempts)
L1: (35, 25 Russian Swings) (75 Single Unders)
Accessory Work
1a: Banded Leg Curls (3 x 30-40 ea. Rest 30s.)
1b: Banded Rotations (3 x 20-25 ea. Rest 30s.)


CrossFit


2017-08-21


Monday
Warm-up
5:00 Dynamic
+
2 Rounds of:
5 Heavy Russian Swings (squeeze glutes)
10 Wide Stance Heavy Goblet Squats
15s Elbow Plank (squeeze abs)
Mobility
60s Pigeon Pose on Box Each Side
*This can be done on a 20, 24, 30″ box.
Strength
1: Front Squat Clusters (6 x 1.1.1 (20s). Rest 2:00)
– Re-rack weight and rest 20s between reps.
– Try to work above 90% of 1RM.
– Beg: 5 x 5, adding.
– If you have chains use them.
2:
Squat Cleans: Work up to desired work weight for metcon performing sets of 1-2 reps.
Metcon
Heavy Clean (5 Rounds for time)
5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 90s.
L3: (135, 95) (24, 20)
L2: (Coach Choice of Weight) (20, 15)
L1: (10 Goblet Squats) (10 Burpees)
Score = slowest split
Compare to 4/24/2017
Accessory Work
X-Band Walk (Accumulate 3:00)
Serratus Crunch (Accumulate 50)


CrossFit


2017-08-20


Sunday
Warm-up
Dynamic Warm-up
Activation
Foam Roll 10 passes each
– Lats
– Quads
– IT Bands
– Thoracic Spine
Strength
1: Power Snatch (6 x 2, adding weight each set. Rest 90s.)
2a: DB Reverse Lunges (3 x 6 ea. Rest 30s.)
2b: 1-arm DB Row (3 x 8-10 ea. Rest 30s.)
Metcon
Metcon (Time)
3 RFT:
15 Calorie Row
15 Power Snatch (75, 55)
Rest 5:00
L2: (65, 35)
L1: (45, 25)
Metcon (Time)
3 RFT:
15 OHS (75, 55)
15 Lateral Burpees
L2: (65, 35)
L1: (45, 25)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2017-08-19


Saturday
Warm-up
Rowling for 10:00 with a partner:
While partner A works Partner B will complete 8 Wallballs.
Skill Work
Rope Climb
Metcon
Metcon (Distance)
In 35:00 with a partner:
3 Rounds of:
4 Rope Climbs
50 Wallballs (20, 14)
Remaining time: Max Distance on the Rower
*Score = total distance accumulated
Rx+:(Legless RC)
L2: (10 Strict Band Assisted Chin-ups per round)
L1: (20 Ring rows per round)
Accessory Work
Hang Power Clean (Accumulate 100 with empty bar)
Ab Wheel (Accumulate 50)


CrossFit


2017-08-18


Friday
Warm-up
5:00 of Box Programming Dynamic Warm-up
Then grab a barbell and complete:
10 RDLs
5 Muscle Snatch from below Knee
10 Front Squats
5 Power Snatch from Below knee
10 X-Band Walks to Left + Right
*Add weight + Repeat
Skill Work
Review Front Box Squat + Power Snatch
*Athletes should be able to transistion from Box Squats to Power Snatch
– Points of Performance:
Box Squats
– Use slightly wider stance than normal
– Sit back on Box + Explode up
– Keep lumbar engaged
– Don’t shift to the toes
Power Snatch
– Shoulders Cover Bar
– Bar path is straight
– Be aggressive with hips and moving feet
Strength
1: Front Squat Box Squat (5 x 4 @70%, every 60-75s.)
– Use a 13-15# Box + Slightly Wider stance than normal
– If you have access to bands or chains drop the percentage to 50%.
2: Power Snatch ( EMOM 5: 2 Reps @80%)
– These are “cluster sets” meaning you drop and reset between each single.
– Beginner: Muscle Snatch w. a light load
Metcon
Two Scores Part 1 (AMRAP - Reps)
In a 4:00 Window:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
Remaining time: Max Thrusters (135, 95)

Rest 3:00

Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Two Scores Part 2 (Time)
For time:
21 Deadlifts (135, 95)
21 Bar Facing Burpees
21 S20H (135, 95)

Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Accessory Work
Banded Pullthroughs (Accumulate 100)


CrossFit


2017-08-17


Thursday
Warm-up
– Perform 4 Sledpushes of 100 meters at a moderate pace to get warm.
or Perform a 10:00 Dynamic Warm-up if you do not have sleds
Mobility
Softball or Lax Ball x 30s each:
– Glutes
– Hamstrings
– Triceps
– Glutes (again)
Strength
20 Minutes resting as needed:
100 Meter Sledpull or Sledpush @heavy
100 Meter Farmer Carry @heavy
Rest as needed between sets
*If no access to sleds sub either a 30s max effort row, assault bike or ski erg.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18 with a partner:
12 T2B
12 Russian Swings (70, 53)
12 Walking Goblet Lunges (70, 53) (Total)
*One athlete completes a full round a time
L3: (53, 35)
L2: (Knee Raises) (45, 25)
L1: (Abmat Sit-ups) (35, 20) (BW Walking Lunges)
Cool Down
If time permits athletes should row, bike or run at Z1 pace for 5:00 then static stretch for 5:00


CrossFit


2017-08-16


Wednesday
Warm-up
Complete full tabata of Single Unders
Then,
Grab a band and complete:
50 Banded Pull-aparts
30 Hollow Rocks
20 Yoga Push-ups
10 Supinated Grip BB Rows
5 Burpees
*Break these sets as needed
Activation
– 3 Way Banded Shoulder Stretch x 20s each position
– Pec Stretch on Pull-up Rig x 30s each side
Strength
1a: Close Grip Bench Press (With a pause (1 count): 5 x 5. Rest 90s.)
– Grip just inside of shoulder width
- Add weight each set if form persists
1b: Supinated Grip Barbell Row (5 x 6. Rest 90s.)
– Pause at top for 1 count
- Add weight each set if form persists
Metcon
Metcon (Time)
4 Rounds of:
12 Pull-ups
15 Box Jumps w. step down (24, 20)
21 Air Squats
30 Double Unders
Rest 1:00
Rx+:(C2B Pull-ups)
L3: (10 Pull-ups per round)
L2: (Band Assisted Pull-ups) (20, 15) (Double Under attempts)
L1: (Ring Rows) (20, 15 Step-ups) (2x single unders)
*Score = total time
18:00 Cap
Accessory Work
1a: Lateral Raises (2 x 25. Rest 45s.)
1b: Banded Hammer Curls (2 x 25. Rest 45s.)


CrossFit


2017-08-15


Tuesday
Warm-up
Run 400 Meters
Then complete:
20 Walking Lunges
20 Sit-ups
20 Air Squats
20 Scorpions
Then Run 200 meters
Skill Work
Pose Running Drills
Gymnastics
EMOM 10:
ODD Minutes: 20s Kipping.
Adv: T2B, Butterfly Pull-up
EVEN Minutes: 20s L-Sit or L-Hold
Adv: HS Walking
Metcon
Mono WOD (5 Rounds for time)
Every 4:00 x 5 Sets:
Run 400 Meters Shuttle Style
(100 intervals)
*Score = slowest Split
Alternate Scaling:
60s Bike or Ski Erg
Accessory Work
1a: Banded Leg Curls (3 x 30-40 ea. Rest 30s.)
1b: Banded Rotations (3 x 20-25 ea. Rest 30s.)


CrossFit


2017-08-14


Monday
Warm-up
Dynamic Warm-up
Activation
Pigeon Pose on a Box:
60s each side. Use a 24 or 30″ Box
*After first side is mobilized test air squat to see if there is any variance from the side you mobilized to the side you didn’t. This will indicate tight hips/glutes if so.
Strength
Clean Grip Deadlift (3RM. Rest 3-4:00)
– Can be done Touch n Go.
– Beginner: Work up to a comfortable load in 5-6 sets.
Metcon
Pelti (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Squat Cleans (135, 95)
Burpees
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
*15:00 Time Cap
Compare to 10/10/2016
Metcon (Time)
Beginner Metcon:
10-9-8-7-6-5-4-3-2-1
Goblet Squats (35, 25)
Burpees or Squat Thrusts
12:00 Cap
Accessory Work
X-Band Walk (Accumulate 3:00)
Serratus Crunch (Accumulate 50)


CrossFit


2017-08-13


Sunday
Warm-up
9 Essential Movements of CF
*8-10 Reps of each movement
Activation
X-Band Walks x 2:00
10 Small Steps forward, backward and laterally
Strength
EMOM 12:
Minute 1: 10 RDLs (Heavy)
Minute 2: 1 TGU each arm
Minute 3: 10 BB Rows (Heavy)
Barbell RDL
Turkish Get Up
Barbell Row
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 17:
30 Double Unders
15 Abmat Sit-ups
10 Front Squats (115, 75)
5 Push Press (115, 75)
L3: (95, 65)
L2: (75, 55) (40s of DU attempts)
L1: (65, 35) (60 Singles)
Accessory Work
*Choose Extra Credit work from 1 day you missed this week


CrossFit


2017-08-12


Saturday
Warm-up
General Aerobic Warm-up
3 Rounds of:
Run 100 Meters
10 Push-ups
15 Sit-ups
2 DB Man Maker Variation
– 1 Renegade Row Right Arm + 1 Push Push + 1 Renegade Row Left Arm + 1 Power Clean + Front Rack Forward Lunge in place each leg + DB Push Press
Metcon
Metcon (AMRAP - Reps)
With a running clock with a partner:
Minutes 0:00-15:00
Max Rounds of:
10 DB Man Makers Variation
– 1 Renegade Row Right Arm + 1 Push Up + 1 Renegade Row Left Arm + 1 Power Clean + Front Rack Forward Lunge in place each leg + DB Push Press
500 Meter Row
15:00-30:00
Max Rounds of:
800 Meter Run
30 Pull-ups
30 Hollow Rocks
*Split work however desired. One athlete works at a time.
30:00-40:00
Max Distance Farmer Carry, Athlete choice of Weight.
*Athlete choice of DB Weight
L2: (Band Assisted Pull-ups)
L1: (Ring Rows)
*Score = total reps of Metcon #1
*If no access to DB’s use a barbell and perform Curtis P’s in place of Man Makers at (115, 75)
Accessory Work
1a: DB Rolling Tricep Extensions + Neutral Grip Press (3 x 12-15. Rest 45s.)
1b: DB Pull-overs (3 x 10-12. Rest 45s.)
1c: KB Single Arm Front Squat (3 x 8 ea. Rest 45s.)


CrossFit


2017-08-11


Friday
Warm-up
5:00 of Dynamic Warm-up
Then, grab a barbell and complete:
10 RDLs
5 Muscle Snatch from below Knee
10 Front Squats
5 Power Snatch from Below knee
10 X-Band Walks to Left + Right
*Add weight + Repeat
Skill Work
Review Front Box Squat + Power Snatch
*Athletes should be able to transistion from Box Squats to Power Snatch
– Points of Performance:
Box Squats
– Use slightly wider stance than normal
– Sit back on Box + Explode up
– Keep lumbar engaged
– Don’t shift to the toes
Power Snatch
– Shoulders Cover Bar
– Bar path is straight
– Be aggressive with hips and moving feet
Strength
1: Front Squat Box Squat (6 x 4 @65%, every 60-75s.)
– Use a 13-15# Box + Slightly Wider stance than normal
– If you have access to bands or chains drop the percentage to 55%.
– 5% heavier than last week
2: Power Snatch (EMOM 6: 2 Reps @75%)
– These are “cluster sets” meaning you drop and reset between each single.
– Beginner: Muscle Snatch w. a light load
– 5% heavier than last week
Metcon
Eddie Murphy (Time)
For time:
Run 400 Meters
50 Thrusters (75, 55)
Run 400 Meters
Rx+:(95, 65)
L3: (65, 35)
L2: (55, 65)
L1: (45, 25)
10:00 Cap
*If running is not a viable option sub a 500m row.
Accessory Work
Banded Leg Curls (Accumulate 100-150)
Banded Ab Pulldowns (3-4 x 20-25. Rest 60s.)


CrossFit


2017-08-10


Thursday
Warm-up
Foam Roll x 10 passes each
– Lats
– IT Bands
Then complete:
15 Thoracic Rotations each side
Skill Work
Gymnastics Skill Work
*Spend 5:00 Working on 1 Skill then perform EMOM style:
EMOM 8:
ODD Minutes: 30s of Gymnastics Skill
EVEN Minutes: 30s of Double Unders or Double Under Practice
*Choose same skill as last week if you were in class.
Metcon
Metcon (AMRAP - Reps)
EMOM 20:
Minute 1: 40s of Mountain Climbers
Minute 2: 40s of T2B
Minute 3: 40s of Walking OH Lunges (45, 25)
Minute 4: 40s of Wallballs (20, 14)
Minute 5: 40s Renegade Rows
*Score = total Wallballs
Cool Down
Recovery Work
Row, Bike or Run for 10:00 at a Conversational pace.


CrossFit


2017-08-09


Wednesday
Warm-up
Grab a barbell and complete:
10 Supinated Grip Bent-over Rows
5 Strict Press
10 Pronated Grip Bent-over Rows
5 Push Press
10 Front Squats
5 Push Jerk
10 Goodmornings
Then,
Hang Power Clean Progressions:
– 5 Muscle Cleans + 3 Push Press
– 5 Hang Muscle Cleans + 3 Push Jerks
– Add light weight to the barbell
– 3 Hang Power Cleans + 1 Push Press + 1 Push Jerk
– Add light weight to the barbell
– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk
Activation
Wallslides w. a miniband
20 Total Reps
*After each set complete 25 Banded Pushdowns
Strength
Hang Power Clean + Push Press + Jerk (EMOM 6: 1 + 1 + 1 @75-80% of Push Press.)
– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk
– Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed.
Metcon
Pattycake (Time)
For time:
21-15-9
KBS (53, 35)
Burpees
Push Press (135, 95)
L3: (115, 75)
L2: (45, 25) (95, 65)
L1: (35, 25 Russian Swings) (65, 35)
10:00 Cap
Accessory Work
Banded Pull Aparts (Accumulate 150)
Russian Twists (Accumulate 90 with a plate or ball)


CrossFit


2017-08-08


Tuesday
Warm-up
Worlds Greatest Stretch x 20s each pose,
Then complete:
15 Hollow Rocks
20 Walking Lunges
25 Double Unders or Double Under Attempts
30 Shoulder Taps
25 Double Unders or Attempts
20 Walking Lunges
15 Hollow Rocks
Metcon
Metcon (3 Rounds for time)
Every 7:00 x 3 Sets:
Row 750 Meters
75 Double Unders
50 Abmat Sit-ups
L2: (50 Double Unders) (30 Abmat Sit-ups)
L1: (400m-500m Row) (75 Single Unders) (20-30 Abmat Sit-ups)
*If rowing is not a viable option sub an 800m run or 3:00 Bike each round.
Accessory Work
1a: DB Curls (Alternating. 3 x 10 ea. Rest 45s.)
1b: Banded Pushdowns (3 x 20. Rest 45s.)
1c: Side Plank Crunch (3 x 10 ea. Rest 45s.)


CrossFit


2017-08-07


Monday
Warm-up
5:00 of Dynamic Warm-up then,
Grab an empty Barbell/KB and Complete:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Power Cleans
10 Goblet Squats (with projected weight for metcon)
*Add weight
5 Power Cleans
5 RDLs
10 Goblet Squats (with projected weight for metcon)
5:00 of Dynamic Warm-up then,
Grab an empty Barbell/KB and Complete:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Power Cleans
10 Goblet Squats (with projected weight for metcon)
*Add weight
5 Power Cleans
5 RDLs
10 Goblet Squats (with projected weight for metcon)
Mobility
1a) Banded Ankle Mobility x 2 sets of 20s each leg.
1b) Pigeon Pose x 2 sets of 20s each side.
Strength
Paused Back Squat (Work up to a 3RM. Rest 2:00)
– 8-10 Sets
– 1 Second Pause
Beginners: 5 x 5, adding if form permits.
Metcon
Lights Out (Time)
For time:
15-10-5
Power Cleans (165, 115)
30-20-10
Goblet Squats (53, 35)
Rx+:(185, 125) (70, 53)
L3: (135, 95) (45, 35)
L2: (115, 75) (35, 25)
10:00 Cap
Metcon (Time)
L1 Metcon:
15-10-5
Deadlifts (155, 105)
30-20-10
Goblet Squat (35, 25)
10:00 Cap
Accessory Work
Sled Pull Power Walk (400m @1/2 BW carrying 2 KBS farmer carry style)
Reverse Crunch + Deadbug (4 x 10. Rest 60s.)


CrossFit


2017-08-06


Sunday
Mobility
Limber 11
Strength
1: Overhead Squat (5 x 3. Rest 90s. Add weight each set.)
2: DB Walking Lunges (3 x 20. Rest as needed.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15 Power Snatches (75, 55)
30 Russian Twists w. a plate
15 Calorie Row
L3: (65, 45)
L2: (55, 35)
L1: (45, 25)
Alternate Scaling Options:
– Power Snatch: 10 American KBS (53, 35)
– Rowing: 200 meter run or 10 Calorie Bike or Ski Erg


CrossFit


2017-08-05


Come enjoy the MSCF Summer BBQ on Sunday August 6th! All are welcome; bring something to grill!
Saturday
Warm-up
Partner up and grab a KB:
Complete 1 Round of:
10 Burpees (each)
10 KBS (each)
Run 200 Meters (each)
*One person works while partner rests.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 40 with a partner:
Run 1 Mile
50 KBS (53, 35)
Run 1 Mile
50 Burpees
*Sub a 1500m Row or 6:00 Bike for each 1 mile run if needed
L3: (45, 25)
L2: (35, 25)
L1: (35, 25 Russian Swings)
Accessory Work
1a: DB Rolling Tricep Extensions + Neutral Grip Press (3 x 12-15. Rest 45s.)
1b: DB Pull-overs (3 x 10-12. Rest 45s.)
1c: KB Single Arm Front Squat (3 x 8 ea. Rest 45s.)


CrossFit


2017-08-04


Come enjoy the MSCF Summer BBQ on Sunday August 6th! All are welcome; bring something to grill!
Friday
Warm-up
5:00 of Box Programming Dynamic Warm-up
Then Grab a barbell and complete:
10 RDLs
5 Muscle Snatch from below Knee
10 Front Squats
5 Power Snatch from Below knee
10 X-Band Walks to Left + Right
*Add weight + Repeat
Skill Work
Review Front Box Squat + Power Snatch
Box Squats
– Use slightly wider stance than normal
– Sit back on Box + Explode up
– Keep lumbar engaged
– Don’t shift to the toes
Power Snatch
– Shoulders Cover Bar
– Bar path is straight
– Be aggressive with hips and moving feet
Strength
1: Front Squat Box Squat (6 x 4 @60%, every 60-75s.)
– Use a 13-15# Box + Slightly Wider stance than normal
– If you have access to bands or chains drop the percentage to 50%.
2: Power Snatch (EMOM 6: 2 Reps @70%)
– These are “cluster sets” meaning you drop and reset between each single.
– Beginner: Muscle Snatch w. a light load
Metcon
Traffic (Time)
For time:
30 Deadlifts (155, 105)
10 Bar Muscle-ups
20 Front Squats (155, 105)
20 C2B Pull-ups
10 Power Snatch (155, 105)
30 T2B
12:00 Cap
L3: (135, 95) (Ring Dips in place of Bar Muscle-ups)
L2: (115, 75) (Band Assisted Pull-ups) (Knee Lifts)
Metcon (Time)
Beginner Metcon:
For time:
30 Deadlifts (115, 75)
30 Ring Rows
30 Front Squats (115, 75)
30 Knee Lifts
12:00 Cap
Accessory Work
Banded Leg Curls (Accumulate 100-150 each)
Banded Ab Pulldowns (3-4 x 20-25. Rest 60s.)


CrossFit


2017-08-03


Come enjoy the MSCF Summer BBQ on Sunday August 6th! All are welcome; bring something to grill!
Thursday
Warm-up
With a partner perform:
20 Partner Wallballs
400m Partner Medball Run
20 Partner Wallballs
200m Partner Medball Run
20 Alternating Step-ups with medball
Then grab a light KB and review TGU. Both athletes complete 2-3 reps per arm. These can also be done with no weight if athletes are new.
Activation
Worlds Greatest Stretch x 30s each pose
Then,
– Spend 2:00 Foam Rolling anywhere you are sore
Skill Work
Metcon (No Measure)
Gymnastics Skill Work
*Spend 5:00 Working on 1 Skill then perform EMOM style:
EMOM 8:
ODD Minutes: 30s of Gymnastics Skill
EVEN Minutes: 30s of Double Unders or Double Under Practice
Metcon
Metcon (AMRAP - Reps)
4 Rounds of 60s Work/30s Rest
1a) Wallballs (20, 14)
1b) Alternating Step-ups (athlete choice weight)
1c) 50 Meter Shuttle Sprint
1d) TGU splitting work evenly on each side
1e) Ball Slams or Sledgehammer Tire Hits or Abmat Sit-ups
*Score = total reps completed
Cool Down
Recovery Work
Row, Bike or Run for 10:00 at a Conversational pace.


CrossFit


2017-08-02


Come enjoy the MSCF Summer BBQ on Sunday August 6th! All are welcome; bring something to grill!
Wednesday
Warm-up
Grab a barbell and complete:
10 Supinated Grip Bent-over Rows
5 Strict Press
10 Pronated Grip Bent-over Rows
5 Push Press
10 Front Squats
5 Push Jerk
10 Goodmornings
Then,
Hang Power Clean Progressions:
– 5 Muscle Cleans + 3 Push Press
– 5 Hang Muscle Cleans + 3 Push Jerks
– Add light weight to the barbell
– 3 Hang Power Cleans + 1 Push Press + 1 Push Jerk
– Add light weight to the barbell
– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk
Mobility
Lax Ball Myofascial Release x 30s each side
– Triceps
– Pecs
– Scapular
Strength
Hang Power Clean + Push Press + Jerk (EMOM 6: 1 + 1 + 1 @75-80% of Push Press.)
– 1 Hang Power Clean + 1 Push Press + 1 Push Jerk
– Beginner: Push Press + Push Jerk: 6 x 2 + 2. Rest as needed.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
Row 200 Meters
15 Air Squats
10 Hang Power Cleans (115, 80)
2 Wall Climbs
Rx+: (135, 95)
L3: (95, 65)
L2: (75, 55) (Half Wallclimb) (14, 10)
L1: (95, 65 Deadlifts (20 Shoulder Taps) (10, 8)
Alternate Scaling Options:
– Rowing: Sub 200 meter run, 30s Assault Bike, 30s Ski Erg
Accessory Work
Banded Pull Aparts (Accumulate 150)
Russian Twists (Accumulate 90 with plate or ball)


CrossFit


2017-08-01


Come enjoy the MSCF Summer BBQ on Sunday August 6th! All are welcome; bring something to grill!
Tuesday
Warm-up
20 Jumping Jacks
10 Push-ups
20 Sit-ups
10 Alternating Box Step-ups
20 Walking Lunges
Activation
Foam Rolling x 10 slow passes each
– Quads
– IT Bands
– Hamstrings
– Thoracic Spine
Metcon
Metcon (Time)
5 Rounds with a partner:
100 Meter Sledpush (moderate weight)
20 Walking Lunges (BW)
30 2 Count Mountain Climbers
40 Double Unders
*Rest as needed.
Work is NOT split, both athletes will complete 5 rounds.
Alternate Options
– Sledpush: 200 Meter Shuttle Sprint (50 meter intervals)
– Double Unders: Double Attempts or 2x Fast Singles
30:00 Time Cap
Accessory Work
1a: DB Curls (Alternating. 3 x 10 ea. Rest 45s.)
1b: Banded Pushdowns (3 x 20. Rest 45s.)
1c: Side Plank Crunch (3 x 10 ea. Rest 45s.)


CrossFit


2017-07-31


Come enjoy the MSCF Summer BBQ on Sunday August 6th! All are welcome; bring something to grill!
Monday
Warm-up
Dynamic Warm-up x 5:00
+
With an empty BB:
10 Sumo Deadlifts
10 BB Thrusters
20 Double Unders
10 BB Rows
20 Double Unders
10 Front Rack Reverse Lunges
20 Double Unders
Mobility
2 Rounds of:
10 X-Band Walks Each Direction
15 Banded Goodmornings (squeeze glutes at top, hard)
Strength
Sumo Deadlift (1RM. Rest 3-4:00.)
– Take 8-10 sets and work up to a 1RM.
– Beginners: 5 x 5. Adding weight if form permits.
Metcon
Slither (2 Rounds for reps)
AMRAP 3:
7 Thrusters (95, 65)
7 Bar Facing Burpees
Rest 5:00 + Repeat
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
Accessory Work
Banded Pullthroughs (Accumulate 100)
Reverse Crunch + Deadbug (4 x 10. Rest 60s.)


CrossFit


2017-07-30


Come enjoy the MSCF Summer BBQ on Sunday August 6th! All are welcome; bring something to grill!
Sunday
Warm-up
“9 Essential Movements of CF”
With an empty barbell go through
5 Deadlifts
5 Front Squats
5 Overhead Squats
5 Hang Power Cleans
5 Strict Press
5 Push Press
5 Push Jerk
5 Thrusters
Mobility
Tissue Work x 10 passes each:
– Have people pick 3 spots they are most sore and devote about 1:00 to each.
Strength
1: Hang Power Clean (4 x 4, adding weight each set. Rest 90s.)
2: Front Squat (4 x 5, adding weight each set. Rest 90s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18 w. a partner:
15 Calorie Row
12 Goblet Squats (53, 35)
9 Hang Power Snatch (75, 55)
*One athlete completes a full round at a time
Rx+:(95, 65)
L3: (45, 30) (65, 35)
L2: (35, 25) (45, 25)
L1: (30, 20) (65, 35 Push Press for HPS)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2017-07-29


Come enjoy the MSCF Summer BBQ on Sunday August 6th! All are welcome; bring something to grill!
REMINDER: There is NO CAP for Coach Rachel's last class on Sunday 7/30 at 8 AM!
Saturday
Warm-up
Set-up all movements and perform 8 reps of each:
– Box Jumps
– Jumping Pull-ups
– KBS
– Walking Lunges (total)
– T2B or Knee Lift
– Push Press
– Back Extensions or Supermans
– Wallballs
– Burpees
– Double Unders
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24"
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
L2: (40 Reps per movement)
L1: (30 reps per movement)
*35:00 Cap
Cool Down
5:00 of Tissue Work


CrossFit


2017-07-28


Come enjoy the MSCF Summer BBQ on Sunday August 6th! All are welcome; bring something to grill!
REMINDER: There is NO CAP for Coach Rachel's last class on Sunday 7/30 at 8 AM!
Friday
Mobility
With a PVC
10 Pass Thru
10 OHS
10 Around the Worlds
Warm-up
5:00 Dynamic Circle +
Grab a Barbell + complete:
5 Snatch Grip RDLs
5 Muscle Snatch
5 Back Squats
5 Back Rack Reverse Lunges each leg
Strength
1: Power Snatch (8 x 2 @70-75% for all sets. Rest 90s.)
2: Speed Back Squat (5 x 5 @60%. Rest 90s.)
3: Barbell RDL (4 x 8, adding weight each set. Rest 90s.)
4a: DB Reverse Lunges (3 x 8 ea. Rest 60s.)
4b: Banded Ab Pulldowns (3 x 20-25. Rest 60s.)
5: Glute March (Max reps in 2:00)
Accessory Work
Banded Leg Curls (Accumulate 100 each)


CrossFit


2017-07-27


Thursday
Warm-up
Teams of 2 10:00 of “Rowling”
One person works. While one person rests they will be perform 10 Abmat Sit-ups, 10 Air Squats, 5 Push-ups.
Skill Work
Rowing Technique. Spend 10:00 Working Rowing Technique today. Have athletes partner up.
Metcon
Metcon (Distance)
Teams of 3:
30:00
Max Meters on the Rower
*Split work however needed.
*Score = total meters
Cool Down
5:00 of static stretching or perferred tissue work


CrossFit


2017-07-26


Wednesday
Warm-up
Kettlebell Warm up,
30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
etc..
Skill Work
2 Sets of:
15 Light DB Rows (squeeze scaps)
10 DB Kickbacks
*Rest as needed between sets
Strength
Floor Press (Work up a 1RM. Rest 2:00. Beginner: Heavy set of 5)
– Make sure your athletes have a spotter.
Metcon
Metcon (No Measure)
EMOM 20:
Minute 1: 2 Rope Climb
Minute 2: 8/5 Handstand Push-ups
Minute 3: 12 Hollow Rocks
Minute 4: 15 Goblet Squats (53, 35)
Minute 5: 40s Assault Bike, Ski Erg, Farmer Carry, or Burpees
Rx+:(Legless Rope Climb) (Strict HSPU) (10 Alt. Pistols for Goblet Squats. add weight if needed)
L2: (1 Ground to standing with rope + 8 Ring Rows) (10 Box Push-ups) (35, 25)
L1: (8 Ring Rows) (10 Strict Neutral Grip DB Press @moderate) (30, 20)
Accessory Work
1a: Dirty 30s (3 x 10 ea. Rest 45s.)
1b: Side planks (3 x 20s ea. Rest 45s.)


CrossFit


2017-07-25


Tuesday
Warm-up
Set-up Sleds and complete 2 push at moderate effort,
Then,
5 Hang Muscle Cleans
5 Push Press
5 Pull-ups
*Add weight and repeat.
Metcon
Metcon (5 Rounds for time)
Every 5:00 x 5 Sets:
100 Meter Sledpush (empty)
10 C2B Pull-ups
10 Hang Power Cleans (135, 95)
10 S20H (135, 95)
L3: (Regular Pull-ups) (115, 75)
L2: (Band Assisted Pull-ups) (95, 65)
L1: (Ring Rows) (35, 25 Russian Swing for HPC) (65, 35)
*Alternate Scaling
100m Sled Push = 200 Meter Run
Accessory Work
1a: Forward + Reverse Lunge (With DB x 5 (1 + 1 = 1). Rest 45s.)
1b: 1-arm DB Row (With rotation x 10-12 ea. Rest 45s.)
– Neutral grip to pronated grip
1c: Side Plank Crunch (10-15 ea. Rest 45s.)
Cool Down
5:00 of static stretching or perferred tissue work


CrossFit


2017-07-24


Monday
Warm-up
Dynamic Warm-up
Mobility
Glute/Hamstring/Quad Circuit
1a) X-Band Walk x 10 ea
1b) Banded Goodmorning x 15
1c) Terminal Knee Extensions x 15 ea
x 2 Rounds
Strength
Zercher Box Squat (1RM. Rest 2:00)
– Take 6-8 sets and build to a 1RM.
– Use a 13-15″” Box
– Same technique as speed box squats, but does not need to be wide stance
Front Squat (Beginner Movement. 5 x 5.)
Metcon
Double Jump (Time)
5 RFT:
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
L2: (30 DU) (45, 25)
L1: (50 Singles) (35, 25) (Burpees no box)
18:00 Cap
Compare to 5/3/2017
Accessory Work
Banded Pullthroughs (Accumulate 100)
Metcon (Time)
2:00 of Glute March


CrossFit


2017-07-23


Sunday
Warm-up
General Warm-up x 5:00
Then,
10 Back Squat w. bar
10 Goodmornings
10 BB Rows
*Add light weight + repeat
Mobility
– Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
– Foam IT Bands x 10 passes each
Strength
EMOM 10:
ODD Minutes: 4 Back Squats @75%
EVEN Minutes: 8-10 Ring Rows
Back Squat (5 x 4 @ 75%)
Ring Rows (5 x 8-10)
Metcon
Metcon (No Measure)
5 Rounds of:
40 Yard Sledpush (Moderate Weight)
Rest 60s-90s
5 Rounds of:
40 Yard Front Rack Carry (53, 35s)
Rest 60s-90s
5 Rounds of:
40 Yard Sledpush (empty Sled)
Rest 60-90s
*No score. For quality.
Accessory Work
Banded Leg Curls (Accumulate 100 each)
Banded Hip Flexor Pulls (Accumulate 100 total)


CrossFit


2017-07-22


Walden Pond WOD! Sunday July 23 at 7AM; meet at the pond
Saturday
Warm-up
Dynamic Warm-up
– High Knees
– Butt Kickers
– Soldier Kicks
– Walking Lunges w. a twist
– Carioca
– Jumping Jack Shuffle
– Broad Jumps
– Back peddle
Etc.
Skill Work
Warm-up all movements in Metcon.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 w. a partner:
800 Meter Run
30 Front Squats (115, 75)
800 Meter Run
30 Pull-ups
Rx+:(135, 95) (C2B Pull-ups)
L3: (95, 65)
L2: (75, 55) (Band Assisted Pull-ups)
L1: (35, 25 Goblet Squat) (Ring Rows)
Accessory Work
1a: Lateral Raises (3 x 15. Rest 60s.)
1b: Barbell Curls (3 x 15 (strict). Rest 60s.)
1c: Abs with a plate switch (3 x 20s. Rest 60s.)


CrossFit


2017-07-21


Walden Pond WOD! Sunday July 23 at 7AM; meet at the pond
Friday
Warm-up
5:00 Dynamic
Then,
2 Sets of:
3 Power Cleans
3 Jerks
3 Power Clean + Jerks
3 Bar Facing Burpees
*10 X-Band Walks Forward/Backward
Mobility
Grab a light KB and perform:
– 10 Goblet Lateral Squats each side
– 10 Wide Stance Goblet Squats
– 10 Glute Bridges w. 1 ct hold (squeeze glutes) at top.
Strength
Banded Deadlift (Speed Deadlift. 10 x 2 @55%, every 60s.)
Seated Box Jumps (4 x 3. Rest 60s.)
Metcon
Rowing Grace (Time)
3 RFT:
500 Meter Row
10 Clean and Jerks (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
12:00 Cap
Alternate Scaling Options:
Sub 400 meter run for 500 meter row
Metcon (Time)
Beginner Option:
3 RFT:
Row 500m
15 DB Thrusters (Light)
Beginner Option:
3 RFT:
Row 500m
15 DB Thrusters (Light)
Accessory Work
Choose one of the following.
Sled Pull Power Walk (400 meters @1/2 BW)
Barbell RDL (4 x 10)


CrossFit


2017-07-20


Walden Pond WOD! Sunday July 23 at 7AM; meet at the pond
Thursday
Mobility
Foam Roll x 10 Slow Passes each
– IT Bands
– Quads
– Lats
– Hamstrings
– Thoracic Spine
Warm-up
Complete 20 reps each
– Air Squats
– Walking Lunges
– Push-ups
– Hollow Rocks
Skill Work
Metcon (Distance)
With a partner, 10:00 of Max Distance Farmer Carry, AHAP.
*One person works. Rest athlete will complete 1 TGU on each arm with a weight of their choice.
Metcon
Metcon (No Measure)
EMOM 20:
Minute 1: 15 Barbell Rows (115, 75)
Minute 2: 15/12 T2B
Minute 3: 10 Alternating Weighted Step-ups (45, 25 DBs) (Total)
Minute 4: 10 Single Arm Russian Swings each arm (70, 53) (10 each arm)
Minute 5: 10 Burpees
Accessory Work
Banded Pull Aparts (Accumulate 150)
Banded Hip Flexor Pulls (Accumulate 100 total)


CrossFit


2017-07-19


Wednesday
Warm-up
Grab two light DBs and complete:
– 10 DB Push Press
– 10 Double DB Rows (squeeze scaps at top)
– 10 Push-ups
– 10 DB Hammer Curls
Mobility
2 sets of:
20 Banded Pull-aparts
10 Slow + Controlled Wall Slides
Strength
Weighted Close Grip Chin-up (5-4-3-2-1)
These can be done with weight, bodyweight, or partner assisted. Whichever option you choose sets should challenging so whatever you have to do to make each set progressively harder do so. Rest 90s-2:00 between sets.
Metcon
Choose one of Cindy or Mary.
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Accessory Work
1 1/4 Banded Pushdowns (3 x 15-20. Rest as needed.)
Zottaman Curls (3 x 10. Rest as needed.)


CrossFit


2017-07-18


Tuesday
Warm-up
400 Meter run then
Dynamic Warm-up
Mobility
Lax Ball x 60s each
– Calves
Metcon
Michael (Time)
3 Rounds for time of:
800m Run
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
To learn more about Michael click here
L2: (Run 600m) (30 Reps per movement)
L1: (Run 400-600m) (25 Reps per movement)
Accessory Work
1a: Single Leg RDL (3 x 10 ea. Rest 60s.)
1b: DB Split Squats (3 x 10 ea. Rest 60s.)


CrossFit


2017-07-17


Monday
Warm-up
Grab a Wallball and Barbell;
Complete:
10-8-6-4-2
Wallballs
Deadlifts
*Add weight to barbell after each set. These sets should be smooth/easy. Rest 60s between sets.
Mobility
Pigeon Pose on Box: 60s on Each side. Between sets test Air Squat x 5 reps to see if you notice a change after mobilizing.
Strength
Front Squat (1RM. Rest 2-3:00.)
– 8-10 Singles progressively adding weight each set.
– Beginner: Perform sets of 5 adding weight if form permits.
Metcon
Dead Ball (Time)
5 RFT:
10 Deadlifts (185, 125)
20 Wallballs (20, 14)
Rest 2:00
Rx+:(225, 155)
L3: (185, 125)
L2: (155, 105) (14, 10)
L1: (135, 95) (10, 8)
Score = total time
20:00 Cap
Compare to 4/14/2017
Accessory Work
Banded Pullthroughs (Accumulate 100 Reps.)
Side planks (Accumule 60s Side Side.)


CrossFit


2017-07-16


Sunday
Warm-up
9 Essential Movements of CF
*10 Reps of each movement
Mobility
X-Band Walks x 2:00
10 Small Steps forward, backward and laterally
Strength
1: Hang Power Snatch (Cycling: 4 x 4. Rest 90s.)
2: Metcon (No Measure)
Gymnastics Skill Work: Pick one movement and work on for 10 minutes.
*Same intent as last week.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
Run 400 Meters
10 Hang Power Cleans (115, 75)
10 Push Press (115, 75)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)


CrossFit


2017-07-15


Saturday
Warm-up
Coaches choice fun warm-up
Skill Work
Metcon Set-up
Metcon
Metcon (Time)
Team Conditioning
5 RFT in teams of 3:
33 KBS (53, 35)
33 Box Jumps (24, 20)
33 Pull-ups
800 Meter Run
L2: (45, 25) (20, 15) (Band Assisted Pull-ups)
L1: (35, 25 Russian Swings) (20, 15 Step-ups) (Ring Rows)
35:00 Cap
Accessory Work
1a: DB Curls (Alternating. 3 x 20.)
1b: Banded Ab Pulldowns (3 x 25)


CrossFit


2017-07-14


Friday
Warm-up
Grab a band and complete X-Band Walks x 2:00
*These should burn
Grab a barbell and complete:
2 Sets adding weight:
5 Deadlifts
5 RDLs
5 Muscle Clean
5 Front Squat
*In between sets complete 10 Glute Bridges
Mobility
Deadlift Set-up + Warm-up
Strength
1: Deadlift (Speed Deadlift Touch N Go: 6 x 3 @75%. Rest 2:00.)
2: Seated Box Jumps (Seated Box Jumps: 5 x 4. Rest 60s.)
– Use the same height you used last week.
Metcon
Tunnel Vision (Time)
4 RFT:
21 Wallballs (20, 14)
15 Lateral Burpees over the Bar
9 Overhead Squats (135, 95)
L3: (115, 75)
L2: (95, 65) (14, 10)
L1: (75, 55) (10, 8)
21:00 Cap
Compare to 2/21/2017
Metcon (Time)
Beginner Metcon Option:
4 RFT:
15 Wallballs (10, 8)
10 Burpees
5 Russian Swings (Moderate weight).
Rest 60s.
Accessory Work
Sled Pull Power Walk (400 Meters @1/2 BW )
*Same as last week.


CrossFit


2017-07-13


Thursday
Warm-up
DB Warm-up
*Grab two light DB’s with a partner. As a group the coach will take all athletes through:
– 8 DB Push Press (partner A goes then partner B)
– 8 DB Front Squat
– 8 DB Front Rack Walking Lunges (4 each leg)
– 8 Alt. DB Snatches
– 8 DB Renegade Rows + Push-up between each row. (push-ups can be done from knees if needed)
Skill Work
1a: Overhead Squat (Perform 4-5 OHS not going higher than 60% of 1RM)
1b: Muscle-ups
1b: Bar Muscle-ups
Metcon
Metcon (AMRAP - Reps)
AMRAP 4:
DB Power Clean + Front Squat (50, 30)
Rest 2:00
Metcon (AMRAP - Reps)
AMRAP 4:
Alternating DB Snatches (50, 30)
Rest 2:00
Metcon (AMRAP - Reps)
AMRAP 4:
Front Rack DB Walking Lunges (50, 30)
Rest 2:00
Metcon (AMRAP - Reps)
AMRAP 4:
Renegade Rows + Push-up (50, 30)
Accessory Work
Banded Pull Aparts (Accumulate 150)
Banded Pushdowns (Accumulate 100)


CrossFit


2017-07-12


Wednesday
Warm-up
30 Jumping Jacks then,
3 Rounds of w. a light barbell:
10 Bent-over Rows
10 Push Press
5 Power Snatch
5 Yoga Push-ups
5 Jerks
*Start with an empty bar and add weight each set.
Mobility
2 Sets of:
15 Banded Pushdowns
15 Banded Pull-aparts (1 set behind neck/1 set in front)
Strength
EMOM 12:
ODD Minutes: 3 Push Jerks @75-80%
EVEN Minutes: T2B Practice
Push Jerk (6 x 3 @ 75-80%)
Toes-To-Bar (6 x 20-30s work)
Metcon
Up the Wall (AMRAP - Rounds and Reps)
AMRAP 12:
1 Rope Climb
10 Wallballs (20, 14)
10 Power Snatch (75, 55)
Rx+:(Legless RC) (95, 65)
L3: (65, 35) (3 Strict Chinups)
L2: (55, 25) (3 Strict BA Chinups)
L1: (45, 25) (8 Ring Rows)
Compare to 3/1/2017
Accessory Work
1a: Dirty 30s (3 x 10 ea. Rest 30s.)
1b: Reverse Curls (With a barbell. 3 x 10. Rest 30s.)


CrossFit


2017-07-11


Tuesday
Warm-up
With a partner:
Run 400 Meters Together
Then complete:
50 Single Unders Each
10 Burpees Each
Then Run 400 meters together again.
Skill Work
Pose Running Drills
Metcon
Metcon (Time)
3 RFT w. a partner:
Row 1k
Run 800 Meters
100 Double Unders
30 Burpees
L2: (50 Double Unders)
L1: (2x Single Unders)
*One person works. Split work in half.
35:00 Cap


CrossFit


2017-07-10


Monday
Warm-up
5:00 Dynamic Warm-up then,
2:00 of X-Band Walks
Then grab a BB:
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squat
5 Goodmorning
5 Thrusters
Mobility
2 Sets of:
20s Pigeon Pose each side
10 Lateral Squats w. Light KB in goblet Position
Strength
Power Clean Clusters (5 x 1.1.1 (10s) @80%. Rest 2:00.)
– If athletes do not have a recent 1RM let them work up to one
– Intermediate: All sets at a moderate weight.
– Beginner: Clean Grip Deadlift: 5 x 5, adding weight each set.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
25 Power Cleans (95, 65)
50 Thrusters (95, 65)
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
Accessory Work
Banded Leg Curls (100 each leg)
Banded Ab Pulldowns (Accumulate 75-100)
Foam Roll Quads x 60s each


CrossFit


2017-07-09


Sunday
Warm-up
Limber 11
Strength
1: Hang Power Clean (4 x 4. Rest 90s.)
2: Metcon (No Measure)
Gymnastics Skill Work: Pick one movement and work on for 10 minutes.
Metcon
Metcon (Time)
5 Rounds of:
40 Meter Sledpush (90, 50 on sled)
6 Clean + Jerks (135, 95)
8 Lateral Burpees
Rest 2:00
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Accessory Work
Pick Accessory Work from One Day this Week and Complete


CrossFit


2017-07-08


Saturday
Warm-up
*Go through all movements and get athletes warming to start the workout.
Set-up/Warm-up
5 Muscle Snatch
5 OHS
1 Wall Climb
1 Rope Climb
*Set-up for Rope Climb scaling if needed.
*Get KBs for Farmer Carries ready
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 40 w. a partner:
Buy in:
800 Meter Farmer Carry (70, 53)
Then Remaining time AMRAP of:
2 Rope Climbs
4 Wall Climbs
40 Wallballs (20, 14)
40 Walking Lunges (BW)
40 Abmat Sit-ups
Run 200 Meters
*One person works. Split as needed. Score = total rounds
Rx+:(Legless Rope Climb) (10 Strict or Kipping HSPU for Wall Climbs)
L2: (5 Strict Band Assisted Pull-ups per RC) (1/2 Wall Climb)
L1: (10 Ring Rows per RC) (20 Shoulder Taps)
Accessory Work
1a: DB Curls (Alternating - 3 x 20)
1b: Banded Ab Pulldowns (3 x 25)


CrossFit


2017-07-07


Friday
Warm-up
Grab a band and complete X-Band Walks x 2:00
*These should burn
Grab a barbell and complete:
2 Sets adding weight:
5 Deadlifts
5 RDLs
5 Muscle Clean
5 Front Squat
*In between sets complete 10 Glute Bridges
Skill Work
Deadlift Set-up + Warm-up
Strength
1: Banded Deadlift (10 x 2 @50%, every 60s.)
2: Seated Box Jumps (5 x 4. Rest 60s.)
Metcon
Down Range V2 (Time)
3 Rounds of:
5 Power Cleans (155, 105)
10 Front Squats (155, 105)
15 Bar Facing Burpees
Rest 2:00
L3: (135, 95)
L2: (115, 75)
L1: (95, 65) (Burpees)
20:00 Cap
Metcon (Time)
Beginner Metcon Option:
3 Rounds of:
15 Goblet Squats
15 Deadlifts (95, 65)
10 Burpees
Rest 2:00
Accessory Work
Sled Pull Power Walk (400 Meters @1/2 BW )


CrossFit


2017-07-06


Thursday
Warm-up
Dynamic Warm-up
Mobility
Worlds Greatest Stretch x 20s each pose
Skill Work
1a: Squat Snatch (5 sets of 2-3 not going higher than 60% of 1RM)
These can be done touch n go style if able.
1b: Rope Climb (As skill or volume)
Perform Rope Climb either as a skill or accumulating volume. These can be done legless if needed. If performing for volume perform 1-3 reps. If performing for skill spend about 60s practing each round.
Metcon
Metcon (No Measure)
5 Rounds of 40 work/20 rest for quality:
1a) Double Unders or attempts
1b) SDHP (53, 35)
1c) Russian Twists w. a plate (25, 10)
1d) Mountain Climbers, 2 count
1e) KBS (53, 35)
*Scale as needed.
Accessory Work
Banded Pull Aparts (Accumulate 150)
Banded Pushdowns (Accumulate 100)
Hollow Rock (Accumulate 75)


CrossFit


2017-07-05


Wednesday
Warm-up
5 minute Dynamic Warm-up then grab a barbell
3 Strict Press
3 Push Press
3 Push Jerk
Mobility
2 Sets of:
Banded Pull-aparts x 15 Reps out in front + 15 Reps Behind Neck
Push-ups x 15
Strength
EMOM 12:
ODD Minutes: 3 Push Jerks @70-75%
EVEN Minutes: Pistol Practice x 5 Reps each leg
Push Jerk (6 x 3 @ 70-75%)
Pistols (6 x 5 each leg)
Metcon
Metcon (Time)
3 RFT:
Run 400 Meters
30 Air Squats
15 S20H (135, 95)
Rx+:(Ring Dips in place of S20H)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
17:00 Cap
Accessory Work
1a: DB Elbows Out Tricep Extensions (3 x 15. Rest 30s.)
1b: Reverse Curls (3 x 10. Rest 30s.)


CrossFit


2017-07-04


Independence Day!
Metcon
1775 (AMRAP - Rounds and Reps)
60-Minute AMRAP of:
17 Power Cleans, 135#
75 Squats

Unload the barbell and carry it 200 meters away.
Return to the plates and then carry one forward to the barbell.
Retrieve the second plate, carry it forward and reload the barbell for the next round.


CrossFit


2017-07-03


Monday
Warm-up
Fun Warm-up- Coaches Choice
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 teams of 3:
10 Wallballs (20, 14)
8 Pull-ups
6 Burpee Box Jumps (24, 20)
Rx+:(C2B Pull-ups)
L2: (14, 10) (BA Pull-ups) (20, 15)
L1: (10, 8) (Ring Rows) (Burpees)
*One athlete completes a full round then switches
Accessory Work
Banded Alphabet (2 sets each side. )


CrossFit


2017-07-02


Sunday
Warm-up
General Warm-up 5:00
+
Hang Power Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Then, 10 Back Squat w. bar
10 Goodmornings
Mobility
– Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
– Foam IT Bands x 10 passes each
Strength
1: Overhead Squat (6 x 3, adding weight each set. Rest 90s.)
2: DB Split Squats (3 x 8 ea. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 25 w. a partner:
50 Russian Swings (53, 35)
Row 1k
L2: (45, 25)
L1: (35, 25) (Row 400m)
Cool Down
5:00 of static stretching or perferred tissue work


CrossFit


2017-07-01


Saturday
Warm-up
Go through Metcon movements/standards.
Spend 5:00 doing
2 sets of 10 Wallballs/5 Burpees.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 34 w. a partner:
Run 800 Meters
30 S20H (135, 95)
Run 800 Meters
50 Lateral Burpees
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
– Alternate Scaling 800m Run = 1k Row, 2:00 Bike or Ski Erg
Accessory Work
Rolling Tricep Extensions (3 x 15)
Zottaman Curls (3 x 10)


CrossFit


2017-06-30


Friday
Warm-up
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
Glute Hip Bridge Singe Leg x 5 ea (1 ct a top)
Skill Work
With an empty barbell,
2 sets of:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Goodmornings
*Add light weight
Strength
Power Clean (1RM. Rest 2:00)
– 8-10 Total Sets
– Beg: 10 x 2 working technique or Clean Grip Deadlifts up to a challenging set of 2-3.
– We will be performing speed work with the power clean next month so it’s important to get a number today.
Metcon
Cornerback (Time)
For time:
21-15-9
- Deadlift (135, 95)
- Hang Power Cleans (135, 95)
- Front Squats (135, 95)

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
9:00 Cap
Compare to 9/23/2016
Accessory Work
Weighted Sit-ups (3 x 12-15)


CrossFit


2017-06-29


Thursday
Warm-up
5:00 General Movement (Burpees, Supermans, Scorpions, Jumping Jacks, Squat Jumps, etc)
Then w. a PVC:
10 Pass Thrus
10 Around the World (total)
5 Muscle Snatch 5 OHS
Mobility
Wall Slides: Accumulate 25 Reps at a slow tempo. Arms at 90 degrees
Skill Work
Metcon (No Measure)
Gymnastics Static Hold EMOM:
– Handstands: chest facing wall, freestanding, regular. Spend 5:00 getting prepared then run the clock EMOM 10:
ODD Mins: Handstand Hold x 10-20s
EVEN Mins: 10-20s Hollow Hold
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
2 Wall Climbs
10 Power Snatch (75, 55)
15 Abmat Sit-ups
20 Calorie Row
25 Air Squats
L3: (65, 35)
L2: (55, 25)
L1: (65, 35 Power Clean)
– Alternate Scaling 20 Cal Row = 200m Run or 45s Bike or Ski Erg
Cool Down
5:00 of Group Static Stretching if time permits


CrossFit


2017-06-28


Wednesday
Warm-up
With a barbell:
– 5 Thrusters
– 5 Push Press
– 5 Rows
*Add weight
– 3 Push Jerk
– 3 Split Jerk *
Add some weight and put barbell in rack
– 3 Jerk. Athlete choice of Style.
Mobility
2 Sets of:
15-20 Banded Pull-aparts
15-20 Banded Pushdowns
10s Foam Roll Lats each
Strength
Push Jerk (1RM. Rest 2:00)
Split Jerk (1RM. Rest 2:00)
Push Press (Beginner: 6 x 3, adding weight if form)
Metcon
Metcon (Time)
For time:
50-40-30-20-10
Double Unders
25-20-15-10-5
Wallballs (20, 14)
L2: (30s of DU attempts per set) (14, 10)
L1: (Single Unders) (10, 8)
10:00 Cap
Accessory Work
1-arm DB Row ( 3 x 15 ea. Rest 60s.)


CrossFit


2017-06-27


Tuesday
Warm-up
Kettlebell Warm up, 30s of work/20s of rest.
Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing -Figure 8 (both directions)
etc..
Mobility
Lax Ball on Calves x 60s each
Foam Roll IT Bands x 10 passes each
Metcon
Metcon (4 Rounds for time)
Every 5:00 x 4 Sets:
Run 400 Meters
15 KBS (53, 35)
12 Pull-ups
Rx+:(C2B Pull-ups)
L2: (45, 30) (BA Pull-ups)
L1: (35, 25) (200m runs) (Ring Rows)
– Alternate Scaling 400m Run = 400m Row
Accessory Work
1a: Single Leg RDL (3 x 6-8 ea. Rest 30s.)
1b: DB Hammer Curls (3 x 8-10. Rest 30s.)
1c: Reverse Crunch (3 x 10. Rest 30s.)


CrossFit


2017-06-26


Monday
Warm-up
5:00 Dynamic
Then w. PVC,
10 Pass Throughs
10 OHS
10 Around the World
10 OHS
Then w. a barbell,
10 Back Squat
10 Goodmornings
10 OHS
Mobility
Goblet Squat (light)
2 x 8 @3311. Rest 60s.
– 3 seconds down, 3 seconds at the bottom, 1 coming up, 1 at the top
Strength
Power Snatch + Overhead Squat (Work up to a heavy 2 + 2. Rest 90s-2:00)
– Adv: Work up to a max
– Intermediate: Pick one weight and hit 5-6 sets with it.
– Beginner Technique Work or Snatch Grip Deadlifts, 5 x 4. Rest 2:00
Compare to 4/3/2017
Power Snatch + Overhead Squat (Work up to a heavy 2 + 2. Rest 90s-2:00)
– Adv: Work up to a max
– Intermediate: Pick one weight and hit 5-6 sets with it.
– Beginner Technique Work or Snatch Grip Deadlifts, 5 x 4. Rest 2:00
Compare to 4/3/2017
Metcon
3 (Time)
For time:
30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
10:00 Cap
Compare to 4/3/2017
Accessory Work
Choose one of the following
Banded Pullthroughs (Accumulate 100)
Banded Leg Curls (Accumulate 100)


CrossFit


2017-06-25


Sunday
Warm-up
With a partner complete:
400 Meter Heavy Farmer Carry
Gymnastics
1a: Handstand Push-ups (Strict 5 x 3-5. Rest 60s.)
1a: DB Press (5 x 8-10 reps. Rest 60s.)
Neutral Grip
In place of HSPU.
1b: Ring Pull-ups (5 x 5. Rest 60s.)
1b: Ring Rows (5 x 8 with 1 count pause at top)
In place of Ring Pull-ups
2a: Hollow Rock Hold (3 x 10-20s.)
2b: Ring Support Hold (3 x 10-20s. Modify to Bar Support Hold if needed.)
Metcon
Metcon (No Measure)
5 Rounds of:
40 meter Sled Push (moderate). Rest 60s.
Then,
5 Rounds of: 40s Bike or Row for Max Calories.
Rest 2:00
Then,
5 Rounds of 20 work/20 rest:
Stir the Pot on Ball or Hollow Rocks


CrossFit


2017-06-24


Saturday
Warm-up
Metcon Set-up. Partner up and start warming up
– Deadlifts, Air Squats or Pistols, Pull-ups
Metcon
Metcon (AMRAP - Reps)
AMRAP 36 w. a partner:
10 Pull-ups
20 Deadlifts (185, 125)
30 Burpees
40 Alt. Pistols (or Air Squats)
50 Abmat Sit-ups
800 Meter Run
Rx+:(10 Bar Muscle-ups in place of Pull-ups) (225, 155)
L2: (Band Assisted Pull-ups) (155, 105)
L1: (10 Ring Rows each athlete) (135, 95)
*One person works. Split as needed.
– Alternate Scaling 800m Run = 1k Row, 2:00 Bike or Ski Erg
Accessory Work
1a: Rolling Tricep Extensions (3 x 15)
1b: Zottaman Curls (3 x 10)


CrossFit


2017-06-23


Friday
Warm-up
“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Squat Snatch
*Go through 5 reps of each step and explain the significance of each.
Mobility
Foam Roll x 10 Passes Lats Then, Start warming up for Squat Snatches working up to work weight
Strength
Squat Snatch (EMOM 6: 2 Squat Snatches @80%.)
– +5% from last week
– Reset on each rep.
– Beginner: Snatch Grip Deadlift 4 Reps every minute.
Front Squat (EMOM 6: 4 Speed Front Squats @70%)
– +5% from last week
– If able to use bands use 60%
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
L3: (Clean and Jerk 75,55)
L2: (15 Double Unders) (Clean and Jerk 65,45)
L1: (30 Single Unders) (Clean and Jerk 55, 35)
Accessory Work
GHD Back Extensions (3 x 15)


CrossFit


2017-06-22


Thursday
Warm-up
Teams of 2: Row for distance in 8:00
*split however needed.
Resting athlete completes:
8 Sit-ups
8 Walking Lunges
8 Light Russian Swings
*Rowing should be done at 50-60% effort
Mobility
Foam Roll x 8-10 slow passes each
– Lats
– Thoracic Spine
– Hamstrings
Skill Work
Rope Climb Skill Work, 10:00
– Spend 10:00 Teaching the J-Technique or the technique of your choice.
– Beginners: Ground to standing with rope
Metcon
Metcon (Time)
For total time:
Row 1k
30 KBS (53, 35)
30 Walking Lunges (BW)
3 Rope Climbs
Rest 3:00
Row 750 meters
20 KBS
20 Walking Lunges
2 Rope Climbs
Rest 3:00
Row 500 Meters
10 KBS
10 Walking Lunges
1 Rope Climb
Rx+:(70, 53) (Legless Rope Climb)
L3: (1-1-1 Rope Climb)
L2: (7 Strict Chin-ups Per Round Band Assisted) (45, 25)
L1: (750, 500, 250m Row) (35, 25 Russian Swings) (10 Ring Rows per rd for RC)
27:00 Cap
– Alternate Scaling Rowing = Running of 800, 600, 400 or 2:00, 90s, 60s on Bike or Ski Erg
Cool Down
5:00 of static stretching or preferred tissue work


CrossFit


2017-06-21


Wednesday
Warm-up
10-8-6-4 Wallballs
S20H (Add weight each set)
Box Jump Overs
*This is done at slow pace to prepare for metcon and get equipment ready to go
Skill Work
Ring Dips Review + Skill
– Review Scaling Options
1) Band Assisted
2) Bar Dips
3) Push-ups
4) Box Push-ups
Strength
Close Grip Bench Press (With a pause: 5 x 5. Rest 2:00)
– Up to a moderate heavy set of 5. This should not be a max.
– Pause for 1 ct on chest.
– If you have bands or chains use them.
Metcon
75 (Time)
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs
L3: (115, 75) (Bar Dips)
L2: (14, 10) (95, 65) (20, 15)(Knee Lifts (Box Push-ups)
L1: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25:00 Cap
Compare to 3/22/2017
Accessory Work
Banded Pull Aparts (Accumulate 150)
Banded Pushdowns (Accumulate 150)


CrossFit


2017-06-20


Tuesday
Warm-up
Run 400 meters. 200 meters forward, 200 meters backward.
Then complete a dynamic circle warm-up
Mobility
Tissue Work
– Lax Ball on calves + ankle mobility with a band.
Skill Work
Metcon (No Measure)
Gymnastics EMOM
*Pick two gymnastics skills. Spend 5:00 prepare then another 10:00 of running the clock performing in EMOM fashion.
– Handstands (holds, walking, freestanding)
– Hollow Holds or Rocks
– Pistols – Pull-ups (kipping or butterfly)
– Muscle-ups (ring and bar)
– T2B
– Kipping
– HSPU
EMOM 10:
ODD Minutes: 30s Practice
EVEN Minutes: 30s Practice
Metcon
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad.
To learn more about Griff click here
Accessory Work
Banded Leg Curls (Accumulate 100)
Banded Hip Flexor Pulls (Accumulate 50 each)


CrossFit


2017-06-19


Monday
Warm-up
5:00 Dynamic,
Right into Power Clean Progressions + Hips/Glute Work:
2 Sets of:
3 Muscle Clean
3 Power Clean
15s Pigeon Pose Right
15s Pigeon Pose Left
10 X-Band Walks right/left
Strength
Wide Stance High Box Squat (3RM. Rest 2-3:00)
– Beginner: 5 x 5, adding weight but focusing on technique: sitting back on the box, keeping back tight, driving knees out.
– This should take roughly 6-8 sets.
– Make sure athletes have spotters on BOTH sides of the bar – Use a 15-18″ Box.
– These should be heavier than their back squat 1RM.
Metcon
Tugboat (Time)
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (65, 35) (Regular Burpees)
10:00 Cap
Alternate Movement:
– Power Cleans: Clean Grip Deadlifts, moderate weight.
Compare to 3/25/2017
Accessory Work
Single Leg Glute Hip Thrusts on bench or floor (Accumulate 100 total (50 per side))


CrossFit


2017-06-18


Sunday
Warm-up
Limber 11
Strength
Choose 2 Strength Movements that you missed from the week + 1 accessory movement.
Metcon
Metcon (Calories)
AMRAP 21:
Bike x 2:00
Row 400 Meters
Run 300 Meters
*Score = total calories completed on Bike
Cool Down
5:00 of static stretching or preferred tissue work


CrossFit


2017-06-17


Saturday
Warm-up
Coach's choice fun dynamic warm-up
Metcon
Metcon (Time)
For time:
“Team Helen”
3 Rounds w. a partner:
Run 800 Meters
42 KBS (53, 35)
24 Pull-ups
Then right into,
“Team Annie”
50-40-30-20-10
Double Unders
Abmat Sit-ups
Rx+:(70, 53) (Bar Muscle-ups)
30:00 Cap
– Alternate Scaling 800m Run = 1k Row, 2:00 Bike or Ski Erg
Accessory Work
Flutter Kicks (3 x 15)
DB Curls (3 x 20 Alternating)
Banded Pushdowns (3 x 30)


CrossFit


2017-06-16


Friday
Warm-up
X-Band Walks x 2:00
Then w. a PVC
– 10 Pass Thru
– 10 Around the World
– 10 OHS Then Grab a Barbell:
– 5 Snatch Grip Deadlifts
– 5 Muscle Snatch from below knee
– 5 OHS (or Front Squat)
– 3 Power Snatch + 2 OHS
– 2 Squat Snatch
Skill Work
– Review snatch technique and make sure athletes are ready to go for both EMOMs.
– Review Power Cleans
Strength
Squat Snatch (EMOM 6: 2 Squat Snatches @75%.)
– +5% from last week
– Reset on each rep.
– Beginner: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep.
Front Squat (EMOM 6: 4 Speed Front Squats @65%)
– +5% from last week
Metcon
Metcon (5 Rounds for time)
Every 4:00 x 5 Sets:
3 Power Clean (185, 125)
9 Lateral Burpees
150 Meter Max Effort Row
Rx+:(70% of Power Clean if heavier than Rx weight)
L3: (155, 105)
L2: (135, 95)
L1: (135, 95 Deadlifts x 9 Reps each round) (Burpees)
*Score = fastest split
– Alternate Scaling 150m Row = 100m Run
Accessory Work
Banded Leg Curls (Accumulate 100 each leg)
Banded Ab Pulldowns (Accumulate 100)


CrossFit


2017-06-15


Thursday
Warm-up
Alternating Tabata:
1a) Hollow Rocks
1b) Air Squats
Then grab all equipment for the metcon:
– 10 Front Rack Reverse Lunges
– 15 BB Rows (5 pronated grip/5 supinated grip/5 wide grip
– 20 Russian Twists with a plate
Mobility
Tissue Work Foam Roll x 10 slow passes each: –
Thoracic Spine
– Calves
– Adductors
Skill Work
Metcon (No Measure)
Skill EMOM 8:
ODD Minutes: 1 Monostructural Movement: ie. bike, row, running. This can also be done with double unders
EVEN Minutes: 30s of Double Under or Triple Under Practice
Metcon
Metcon (No Measure)
5 Rounds of 45s work/15s Rest:
1a) Barbell Rows, Alternate Grips (95, 65)
1b) Barbell Front Rack Reverse Lunges (95, 65)
1c) Russian Twists w. a plate (25, 15)
1d) Farmer Carry (70, 53) (100 ft. increments)
1e) Single arm DB Push Press (split work on both sides)
*For quality, no score today.
L3: (75, 55) L2: (65, 35)
L1: (45, 25)
Accessory Work
Banded Pull Aparts (Accumulate 100)
*After each set complete a 10-15s hollow hold


CrossFit


2017-06-14


Wednesday
Warm-up
5:00 Dynamic Circle then w. a barbell/medball:
5 Shoulder Press
5 BB Barbell Rows
10 Wallballs
25 Banded Pushdowns
*Add weight + Repeat
Mobility
Lax Ball x 30s each in:
– Pecs
– Scapular
– Tricep
Strength
1: Shoulder Press (1RM. Rest 2:00)
– Take 8-10 sets – Beg: 5 x 5, adding.
*Compare to 2/15/2017
2: Barbell Row (4 x 10. Rest 60-90s.)
Metcon
Lungs (Time)
For time:
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
22:00 Cap
L2: (14, 10)
L1: (10, 8) (Reps of 15-12-9)
Alternative:
– Running: Sub 500 Meter Row per set or 100-75-50 Double Unders
Compare to 4/5/2017
Accessory Work
KB Tricep Extensions (Accumulate 50)
KB Side Bend (Accumulate 50 each)


CrossFit


2017-06-13


Tuesday
Warm-up
Dynamic Warm-up
Mobility
Tissue Work: Lax Ball or Softball in Glute x 60s each Then set-up Sled Pushes with weights
Metcon
1: Metcon (No Measure)
5 Rounds of:
40 Yard Heavy Sled Push. Rest 60-90s. or Sledpull Powerwalk
Alternate Option: Rowing Intervals: 5 x 400 meters. Rest 2:00 @80% Effort or Assault Bike: 4 x 60s. Rest 2:00 @80% Effort
2: Metcon (No Measure)
5 Rounds of:
Chest Facing Wall Handstand Hold x 10-20s
T2B Practice x 10-20s
*Complete sets that allow you to maintain efficiency and cycle reps.
Accessory Work
1a: KB Single Leg RDL (3 x 8 ea.)
1b: DB Hammer Curls (3 x 8-10)
1c: Hollow Rock Hold (3 x 20s)
Cool Down
5:00 of static stretching or preferred tissue work


CrossFit


2017-06-12


Monday
Warm-up
5:00 Dynamic then,
X-Band Walks x 2 sets: 10 steps in each direction
Spend no more than 5:00 on this
+ 20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
Skill Work
Core Activation:
Reverse Crunch + Deadbugs: 2 x 10.
*in between sets complete 3 Deadlifts adding weight. Reset one each rep.
Strength
Banded Deadlift (1RM. Rest 2-3:00)
– Drape band over the bar
– Higher your deadlift is the heavier band you should use.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 7:
12 Front Squats (95, 65)
9 C2B Pull-ups
L3: (75, 55) (Regular Pull-ups)
L2: (65, 35) (Band Assisted Pull-ups)
L1: (45, 25) (Ring Rows)
Accessory Work
Banded Pullthroughs (Accumulate 100)


CrossFit


2017-06-11


Sunday
Warm-up
Dynamic Warm-up Then,
Hang Power Clean Progressions:
– 5 Hang Muscle Clean – 5 Dip + Shrug – 5 Hang Power Clean
Mobility
Foam Roll 8-10 slow passes each:
– Lats
– Quads
– IT Bands
– Thoracic Spine
Strength
1: Hang Power Clean (Up to a heavy single. Rest 2:00)
2a: DB Split Squats (3 x 8 ea. Rest 60s.)
2b: Standing DB Side Bend (3 x 15 ea. Rest 60s.)
Focus is on obliques.
Hold DB in left hand, then perform side bend, try reaching right hand to right knee and queeze right oblique. Repeat on other side
Metcon
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
L3: (Ring Dips) (115, 75)
L2: (15 Push-ups per rd)) (95, 65)
L1: (10 Box Push-ups per rd) (35, 25 Russian Swings in place of HPC)
15:00 Cap
Cool Down
5:00 of static stretching or preferred tissue work


CrossFit


2017-06-10


Saturday
Warm-up
400 meter medball run with partner then,
20 Partner Chest passes
20 Partner Wallballs
20 Alt DB Snatches
20 Burpees
*Split work in half.
Mobility
Athletes Choice x 5:00 Pick 3 Spots and perform tissue work with either a lax ball, softball, or foam roller.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15 w. a partner:
20 Burpees
20 Alt. DB Snatches (50, 30)
200 Meter Medball Run (20, 14)
Rest 3:00
Metcon (Distance)
AMRAP 15 w. a partner:
Max Distance Farmer Carry (70, 53)
*Scale weights as needed.
Accessory Work
Flutter Kicks (3 x 15)
DB Curls (3 x 20 Alternating)
Banded Pushdowns (3 x 30)


CrossFit


2017-06-09


Friday
Warm-up
X-Band Walks x 2:00
Then w. a PVC
– 10 Pass Thru
– 10 Around the World
– 10 OHS
Then Grab a Barbell:
– 5 Snatch Grip Deadlifts
– 5 Muscle Snatch from below knee
– 5 OHS (or Front Squat)
– 3 Power Snatch + 2 OHS
– 2 Squat Snatch
Skill Work
– Review snatch technique and make sure athletes are ready to go for both EMOMs.
– Review Touch n Go Deadlifts for the Metcon. These should be relatively challenging but capable of being done UB.
Strength
Squat Snatch (EMOM 6: 2 Squat Snatches @70%.)
– Reset on each rep.
– Beginner: Snatch Grip Deadlift 4 Reps every minute. Reset on each rep.
Front Squat (EMOM 6: 4 Speed Front Squats @60%)
Metcon
Metcon (4 Rounds for time)
4 Rounds, Rest 2:00
9 Deadlifts (225, 155)
12 T2B
15 Box Jump Overs (24, 20)
Rx+:(6 Strict HSPU per rd) (275, 185)
L3: (185, 125)
L2: (155, 105) (Knee Lifts) (20, 15)
L1: (135, 95) (Knee Lifts) (20, 15 Alt. Step-ups)
*Score = fastest split
Accessory Work
Banded Leg Curls (Accumulate 100 each leg)
Banded Ab Pulldowns (Accumulate 100)


CrossFit


2017-06-08


Thursday
Warm-up
Have athletes choose 4 Bodyweight movements (can be a movement from skill EMOM) and perform 8-10 reps of each for a 7:00 AMRAP at a slow pace.
Mobility
Tissue Work, Foam Rolling x 8-10 slow passes:
– IT Bands
– Thoracic Spine
– Quads
– Calves
Skill Work
Skill EMOM 8:
ODD Minutes: 1 Monostructural Movement: ie. bike, row, running. This can also be done with double unders
EVEN Minutes: 30s of Double Under or Triple Under Practice
Metcon
Metcon (Time)
5 Rounds for total time:
15 Wallballs (20,14)
Row 500 Meters
Rest 1:00 between rounds
L2: (14, 10)
L1: (400m Row) (10, 8)
25:00 Cap
*Score = total time including rest
– Alternate Scaling 500m Row = 400m Run, 60s Bike or 60s Ski Erg
Accessory Work
Side planks (3 x 30s each)


CrossFit


2017-06-07


Wednesday
Warm-up
Foam Roll Lats x 10 Passes each
Then w. a barbell and a band:
– 7 Rows
– 7 Strict Press
– 20 Banded Pushdowns –
– 5-10 Yoga Push-ups
Skill Work
Bench Press Review
Strength
Bench Press (1RM. Rest 2-3:00.)
– Beg: 7 x 4, adding weight if form permits.
Metcon
Metcon (Time)
For time:
3 Rope Climbs
21 Burpees
21 KBS (53, 35)
3 Rope Climbs
15 Burpees
15 KBS
3 Rope Climbs
9 Burpees
9 KBS
Rx+:(Legless Rope Climbs)
L3: (2-2-2 Rope Climbs) (45, 30)
L2: (Band Assisted Strict Chin-ups x 7 reps each round) (35, 25)
L1: (Ring Rows x 10 reps eahc round) (15-12-9 Burpees) (35, 25 Russian Swings)
15:00 Cap
– If no access to ropes sub 10 Pull-ups each round
Accessory Work
KB Tricep Extensions (Accumulate 50)
Russian Twists (Accumulate 90)


CrossFit


2017-06-06


Tuesday
Warm-up
Run 200 Meters then
30 Double or Single Unders
20 Walking Lunges
15 Sit-ups
10 Push-up
15 Hollow Rocks
20 Walking Lunges
30 Double or Single Unders
200 Meter Run
Skill Work
Review Accessory Work:
– KB (or DB hammer curls) (elbows stay tight to body, controlled tempo)
– Hollow Hold (toes pointed, ribs down)
– Banded Pull-apart (rapid tempo, use a challenging band)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 22 in teams of 2:
50 Walking Lunges (BW)
200 Meter Run
50 Abmat Sit-ups
200 Meter Run
50 Double Unders
*One person works. Split as needed.
L2: (Double Under Attempts)
L1: (Single Unders x 2)
Alternate Options: 200m Run = 250m Row,
30s Bike or Ski Erg
Accessory Work
Rest 30s between sets
1a: KB Hammer Curls (3 x 12)
1b: Hollow Rock Hold (3 x 20s)
1c: Banded Pull Aparts (3 x 25)
Cool Down
5:00 of static stretching or preferred tissue work


CrossFit


2017-06-05


Monday
Warm-up
Dynamic Warm Up
Then,
3 Muscle Cleans
3 Push Press
Then worlds Greatest Stretch x 20s each pose
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Push Press
3 Squat Clean Thrusters
Mobility
3 Sets of:
5 Cook Squats w. OH Reach
5 Reverse Lunge
Strength
Back Squat (1RM. Rest 2-3:00)
Beg: Work up to a challenging set of 4-5. Rest 2:00
– Sets should look like: 3@50%, 3@60%, 2@70%, 1@80%, 1@85%, 1@90%, 1 @95%, 1@95+%, and so on.
Metcon
Cluster F (AMRAP - Reps)
EMOM 10:
Minute 1: 1 Squat Clean Thrusters (135, 95)
Minute 2: 2 Squat Clean Thrusters
Minute 3: 3 Squat Clean Thrusters
And so on.
Goal is to make it as far as possible or minute 10.
*Score = last completed round.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Metcon (Weight)
Beginner Option:
EMOM 7:
7 Light DB Thrusters
30 Single Unders
Accessory Work
Banded Pullthroughs (Accumulate 100)


CrossFit


2017-06-04


Sunday
Warm-up
5:00 Dynamic Warm-up
5:00 Barbell Warm-up
2 Sets of:
5 Muscle Cleans
5 Front Squats
3 Squat Cleans
3 Push Press
3 Jerks
*Add weight + repeat
Mobility
2 Sets of:
10 Glute Hip Thrusts
10 X-Band Walks each direction
Strength
1: Power Clean + Push Press + Push Jerk (Work up to a moderate set of 2. Rest 90s.)
2: BB Row (4 x 10. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
7 Thrusters (95, 65)
21 Double Unders
Rest 2:00

L3: (75, 55)
L2: (65, 35) (30 Singles)
L1: (45, 25) (30 Singles)
Metcon (AMRAP - Rounds and Reps)
7 Thrusters (95, 65)
7 KBS (53, 35)
Rest 2:00

L3: (75, 55)
L2: (65, 35) (30 Singles)
L1: (45, 25) (30 Singles)
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
7 Hang Power Cleans (95, 65)
7 Lateral Burpees over the Bar

L3: (75, 55)
L2: (65, 35) (30 Singles)
L1: (45, 25) (30 Singles)
Accessory Work
KB Hammer Curls (3 x 10)
KB Tricep Extensions (3 x 10)
Russian Twists (3 x 20 with plate)


CrossFit


2017-06-03


Saturday
Warm-up
Choices Choice of Fun Warm-up
Spend 15:00 and mix movements from todays Metcon
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2:
AMRAP 34:
Run 100 Meters
10 Alt. DB Snatch from Floor (50, 35)
10 Front Rack DB Walking Lunges (50, 35)
10 Burpees
*One athlete completes a full round at a time.
*Scale weight as needed.


CrossFit


2017-06-02


Friday
Warm-up
Limber 11
Strength
Wide Stance Box Squat (8 x 3 @60%, every 60s.)
– Same as two weeks ago.
Metcon
Oceanside (Time)
4 RFT:
15 Box Jumps w. step down (24, 20)
30 Wallballs (20, 14)
15 C2B Pull-ups
L3: (Regular Pull-ups)
L2: (20, 15) (14, 10) (Band Assisted Pull-ups)
L1: (20, 15) (10, 8) (Ring Rows)
15:00 Cap
After Bash!
GHD Back Extensions (3 x 10-15 (squeeze glutes at top for 1). Rest 60s.)


CrossFit


2017-06-01


Thursday
Warm-up
With a partner complete:
200m Relay
*Athlete runs 100m out and 100m back and tags their partner
x 3 Rounds.
*These are fast jogs not sprints!
Mobility
Worlds Greatest Stretch x 20-30s each position
Skill Work
Gymnastics Skill/GPP EMOM
EMOM 10:
ODD Minutes: 45-50M Heavy Farmer Carry
EVEN Minutes: 30s handstand hold or Handstand Walk
*Adv: 30s Accumulate Volume of either Muscle-up or HSPU
Metcon
Metcon (Time)
Row 250 meters
50 Air Squats
25 Hang Power Cleans (115, 75)
Row 500 meters
50 Walking Lunges
20 S20H (115, 75)
Row 750 meters
50 T2B
15 Hang Squat Cleans
*20:00 Cap
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Accessory Work
Hollow Rock Hold (Accumulate 60s)


CrossFit


2017-05-31


Wednesday
Warm-up
“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Skill Work
Grab a barbell and complete:
5 Hang Muscle Snatch
5 Snatch Grip Push Press Behind the neck then start warming up Hang Power Snatch below knee
Strength
Hang Power Snatch (From below the knee. 5 x 3 @75%. Rest 90s.)
– Add 5-10#s from last week
– Intermediate: Light for all sets
Snatch Grip Push Press (Beginner: 5 x 5 at a moderate weight for all sets.)
Metcon
AMRAP GI Jane (AMRAP - Reps)
AMRAP 12:
Burpee Pull-ups
*If an athlete hits 100 Burpee Pull-ups before 12:00 they can denote their time. Just to be clear, 100 burpee pull-ups is the cap so this workout is either 12:00 or 100 burpee pull-ups, whichever comes first.
Metcon (AMRAP - Reps)
AMRAP 7: Burpees
*Spend 5:00 warming up with 2 sets of 10 burpees. Rest 60s between sets.
Accessory Work
Ring Rows (With 1 count pause at top. Accumulate 40 Reps)


CrossFit


2017-05-30


Tuesday
Warm-up
Grab an empty barbell and complete:
5 Front Squats
5 Hang Squat Cleans
5 Back Squats
*20s pigeon pose on right and left
*add weight to bar
3 Squat Cleans
1 Hang Squat Clean
Mobility
*10 X-Band Walks to left and right
*10 X-Band Walks forward + backward
Strength
Squat Clean + Hang Squat Clean (12:00 to work to a max for the day. Rest 90s-2:00 )
Metcon
Backhand (AMRAP - Reps)
In 5:00 Window:
Run 400 meters:
Remaining time: Max Squat
Cleans (155, 105)
Rest 3:00 + Repeat
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Score = Score #2
– Running: Sub 400m Row, 90s Assault Bike, 90s Ski Erg, or 100 Double Unders.
– Squat Cleans: 5 Deadlifts (95, 65) + 5 Front Squats
Accessory Work
Choose one
Terminal Knee Extensions (Accumulate 50 each leg)
Sled Pull Power Walk (400m Sledpull Powerwalk @1/2 BW)


CrossFit


2017-05-29


Memorial Day!
Metcon
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here


CrossFit


2017-05-28


Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll 10 passes each
– Lats
– Quads
– IT Bands
– Thoracic Spine
Strength
1: Overhead Squat (5 x 4. Rest 90s-2:00.)
– Add weight if form permits
2: Barbell RDL (4 x 6. Rest 2:00)
– Add weight each set
Metcon
Metcon (Time)
4 Rounds of:
100 Meters Farmer Carry (70, 53)
15 Thrusters (95, 65)
30 Double Unders
Rest 2:00 between rounds
L3: (75, 55)
L2: (65, 35) (50 Single Unders)
L1: (45, 25) (30 Single Unders)
*Scale Farmer Carry weight as needed


CrossFit


2017-05-27


Saturday
Warm-up
Have your entire class run 800 meters as a group. Everyone stays together and goes on pace to ensure no one gets left behind.
Skill Work
Metcon Set-up:
– Pull-ups
– Pistols
Perform 1 Round of:
5 Pull-ups (whatever scaling option the athlete is using)
5 T2B or Knee Lifts
5 Burpees
5 Pistols each leg (or scaling option)
Metcon
Metcon (Time)
In teams of 2 with one person working for time:
Run 800 Meters
100 Pull-ups
Run 800 Meters
100 Pistols
Run 800 Meters
100 Burpees
Run 800 Meters
100 T2B
Rx+:(C2B Pull-ups)
L2: (Band Assisted Pull-ups) (Walking Goblet Lunges for pistols) (Knee Raises)
L1: (Ring Rows) (Walking BW Lunges for pistols) (Knee Raises)
30:00 Cap
*Alt. Scaling Options:
Running: 1k Row or 3:00 Bike or 3:00 Ski Erg


CrossFit


2017-05-26


Friday
Warm-up
With a partner:
20 Partner Wallballs
10 Burpees each over the medball
20 Walking Lunges w. medball over head
10 Burpees over the medball
20 Partner Wallballs
*Work is split but partner wallballs are done together.
Scaling
Scaling for HSPU
Strength
Back Squat (Work up to 85-90% for a 2-3 reps. Rest 2-3:00)
– Reset on each rep
– Beginners: Perform sets of 3 adding weight as long as possible.
– Perform 6-7 sets. This should NOT be a max today.
– Compare to Back Squat Wave performed on Month 1.
Metcon
Metcon (Time)
5 Sets of:
20 Wallballs (20, 14)
10 HSPU
Rest 1:00
Rx+:(Strict HSPU)
L3: (14, 10) (15-20 Push-ups)
L2: (14, 10) (10-15 Push-ups)
L1: (10, 8) (10 Box Push-ups)
15:00 Cap
Accessory Work
Banded Pullthroughs (Accumulate 100)
KB Side Bend (Accumulate 50 each side)


CrossFit


2017-05-25


Thursday
Warm-up
Dynamic Warm-up
Mobility
Foam Rolling x 10 passes each
– Lats, IT Bands, Quads, Thoracic Spine
Metcon
Metcon (No Measure)
5 Rounds, not for time:
100 Meter Sled Push Sprint, Empty Sled
or 10 Goblet Squats/100 Meter Run, AFAP.
Rest 2:00 between sets.
Then,
5 Rounds, not for time:
4 TGU, 2 ea side increasing weight each set
Rest as needed between sets.
Then,
5 Rounds, not for time:
Choose between
60s Row, 45s Assault Bike, 30s Ski Erg, or 200 Meter Run
Rest 2:00 between sets
Cool Down
7:00 of Tissue Work


CrossFit


2017-05-24


Wednesday
Warm-up
Grab a PVC and complete:
10 Pass Thru
10 Around the World
Grab an a barbell and complete:
3 Hang Muscle Snatch
3 Hang Power Snatch
3 Hang Power Snatch Below the Knee
*Rest + add light weight
Complete 3 Hang Power Snatch below Knee
*Add light weight
Complete Hang Power Snatch below Knee
Mobility
Wallslides
20 Total Reps
Strength
Hang Power Snatch (From below the knee. 5 x 3 @70%. Rest 90s.)
This movements starts by deadlifting weight off the floor to standing, then lowering the weight below knee and setting up there for a 1 count then initiating your first rep. After the first rep repeat 2 more times.
Snatch Grip Push Press (5 x 5 at a moderate weight for all sets.)
Metcon
Pattycake (Time)
For time:
21-15-9
KBS (53, 35)
Burpees
Push Press (135, 95)
L3: (115, 75)
L2: (45, 25) (95, 65)
L1: (35, 25 Russian Swings) (65, 35)
10:00 Cap
Accessory Work
Banded Pull Aparts (Behind the neck. Accumulate 50.)
Bent-over Lateral Raises (Accumulate 50 (light))


CrossFit


2017-05-23


Tuesday
Warm-up
Worlds Greatest Stretch x 20s each pose,
Then complete:
15 Hollow Rocks
20 Walking Lunges
25 Double Unders or Double Under Attempts
30 Shoulder Taps
25 Double Unders or Attempts
20 Walking Lunges
15 Hollow Rocks
Metcon
Metcon (3 Rounds for time)
Every 7:00 x 3 Sets:
Row 1k
75 Double Unders
50 Abmat Sit-ups
L2: (50 Double Unders) (30 Abmat Sit-ups)
L1: (500m-750m Row) (75 Single Unders) (20-30 Abmat Sit-ups)
*If rowing is not a viable option sub an 800m run each round.
Accessory Work
DB Walking Lunges (3 x 20)
Russian Twists (3 x 20)
With a plate
Single Arm DB Push Press (3 x 10 each arm)
Cool Down
5:00 of Static Stretching


CrossFit


2017-05-22


Monday
Warm-up
10 X-Band Walks Each Directions then grab an empty BB:
4 Deadlifts
4 Muscle Cleans
4 Front Squats
20s Pigeon Pose each side
*Add weight
4 Deadlifts
4 Power Cleans
4 Box Jumps
*Add weight
3 Deadlifts
3 Squat Cleans
3 Box Jumps (higher than last set)
Strength
Deadlift (Work up to a heavy touch n go double. Rest 2-3:00)
Metcon
Metcon (Time)
For time:
10 Squat Cleans (135, 95)
10 Box Jumps (30, 24)
8 Squat Cleans (165, 115)
10 Box Jumps
6 Squat Cleans (185, 125)
10 Box Jumps
4 Squat Cleans (205, 135)
14:00 Cap
Rx+:(Final Weight is 225/145)
L3: (115, 75/135, 95/155, 105/185, 125) (24, 20)
L2: (95, 65/115, 75/135, 95/155, 105) (24, 20)
L1: (75, 55/95, 65/115, 75/135, 95) (20, 14)

Beginner Metcon Option:
Squat Cleans/Box Jumps = 2x Goblet Squats/10 Burpees per round (no box jumps).
Accessory Work
Banded Ab Pulldowns
Accumulate 75-100 Standing


CrossFit


2017-05-21


Sunday
Warm-up
Limber 11
Strength
Choose 2 Strength Movements that you missed from the week + 1 accessory movement.
Metcon
Metcon (Time)
For total time:
30 S20H (115, 75)
60 Air Squats
30 Front Squats (115, 75)
Rest 2:00
20 Push Press
40 Air Squats
20 Weighted Alt. Step-ups (24, 20) (35, 25)
Rest 2:00
20 Ring Dips
20 Air Squats
20 Weighted Alt. Step-ups (24, 20) (35, 25)
L3: (95, 65)
L2: (75, 55) (50 Push-ups for Ring Dips)
L1: (65, 35) (Box Push-ups)
22:00 Cap
Accessory Work
Banded Leg Curls (Accumulate 100)
Banded Pull Aparts (Accumulate 100)


CrossFit


2017-05-20


Saturday
Warm-up
With your partner:
Run 400m with a medball
Then grab a barbell and complete with your partner for total reps:
30 Power Cleans (light)
30 Wallballs
*Add weight to bar
20 Power Cleans
20 Wallballs
*Add weight to bar
10 Power Cleans
10 Wallballs
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 teams of 2:
12 Power Cleans (135, 95)
Run 200 Meters
12 Lateral Burpees Over the Bar
Run 200 Meters
12 T2B
L3: (115, 75)
L2: (95, 65) (Band Assited Pull-ups)
L1: (65, 35) (Ring Rows)
Alternate Scaling Option:
Power Cleans to Russian KBS (45, 25)
Running = 250m Row, 30s Bike, or 30s Ski Erg, or 50 Double Under each athlete


CrossFit


2017-05-19


Friday
Warm-up
Row 21 Calories then,
X-Band Walks x 10 steps laterally each
10 Lateral Squats (Cossack Squat) (total)
X-Band Walks, Forward/Backward x 10 steps
10 Lateral Squats
5 Single Leg Glute Bridge Right Leg (1 ct at top)
5 Single Leg Glute Bridge Left Leg (1 ct at top)
Mobility
Banded Hip Opener Distraction Pigeon Pose x 60s each side.
Strength
Wide Stance Box Squat (8 x 3 @60%, every 60s.)
Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)
– Alt. Scaling Options:
– 1k Row = 800m Run or 150 Double Unders
10:00 Cap
Accessory Work
Banded Pullthroughs (Accumulate 100)
KB Side Bend (50 per side)


CrossFit


2017-05-18


Thursday
Warm-up
5:00 PVC Game. When PVC hits floor all athletes complete 3 Burpees
5:00 Bodyweight Movements x 10 reps each
Hollow Rocks
Air Squats
Walking Lunges
Push-ups
Sit-ups
Scorpions
Squat Thrusts
Mobility
Lax Ball or Softball
– 60s in each glute
Metcon
Metcon (Time)
Teams of 2:
1 Mile Farmer Carry (70, 53)
1 Mile Heavy Sledpull or Sledpush (Moderate weight)
30:00 Cap
Metcon (Time)
Alternate Workout:
Teams of 2:
For time:
Row 2k or Run 1 Mile
200 Meter Farmer Carry (70, 53)
100 Walking Lunges
Row 1k or Run 800m
200 Meter Farmer Carry
100 Push-ups
Row 2k or Run 1 Mile
30:00 Cap
Accessory Work
Hollow Rock (Accumulate 75)
*In between sets practice your kip for 5 reps. If you’re not attending class Saturday perform T2B Volume accumulation of 30-50 reps.


CrossFit


2017-05-17


Wednesday
Warm-up
40 Mountain Climbers then,
100 Single Unders,
Then
Grab a light Dumbbell
– 10 Alt DB Snatch from Floor
– 10 DB Push Press ea arm
– 10 DB Rows ea arm
– 10 DB Windmills ea arm
– 10 Push-ups
Mobility
2 Rounds of:
25 Banded Pushdowns
25 Banded Pull-aparts
Strength
Push Press (Take 8-10 Sets and work up to a 1RM. Rest 2:00)
Beginner: Work 7 sets of 4 adding weight if form permits.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
20 Alt. DB Snatches (50, 35)
20 Wallballs (20, 14)
Rx+:(Complete 2 Ring Muscle-ups each round in addition to the work above)
L2: (35, 25) (14, 10)
L1: (25, 20) (10, 8)
Accessory Work
KB Hammer Curls (3 x 10. Rest 60s.)
1 1/4 KB Tricep Extensions (3 x 10. Rest 60s.)


CrossFit


2017-05-16


Tuesday
Warm-up
Run 400 Meters then,
8:00 of Pose Running Drills.
Mobility
Banded Ankle Mobility + Lax ball on ankles/calves x 30-40s each spot
Metcon
Run Forrest (Time)
For time:
Run 1 Mile
100 Burpees
Run 1 Mile
L2: (800m Runs) (75 Burpees)
L1: (50 Burpees)
Alternate Scaling Options:
1500 meter Row for each mile run or 7:00 Bike or Ski Erg
25:00 Cap
Accessory Work
Back Rack Reverse Lunges (3 x 10 ea. leg. Rest 90s.)
Banded Alphabet (2 sets each side. Rest 60s.)
Cool Down
Foam Roll x 10 slow passes each
– IT Bands
– Calves


CrossFit


2017-05-15


Monday
Warm-up
5:00 Dynamic then,
Grab a PVC:
– 10 Pass Thrus
– 10 Around the World (total)
– 10 PVC OHS
Then, Foam Roll Lats x 10 passes each then proceed into Burgener Warm-up below
Skill Work
"Burgener Warm-up w. a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
Strength
Power Snatch Clusters (8 x 1.1 (10s) . Rest 90s-2:00.)
– Add weight each set.
– Rest 10s between singles
– Adv: Work up to 85%
– Beginner: Snatch Grip Deadlifts, 5 x 5.
Metcon
Pavement (Time)
4 RFT:
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
L3: (53, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)
15:00 Cap
Accessory Work
KB Single Leg RDL (3 x 10 ea. Rest 60s.)
Weighted Sit-ups (3 x 15-20. Rest 60s.)


CrossFit


2017-05-14


Sunday
Warm-up
Limber 11
Strength
Choose 2 Strength Movements that you missed from the week + 1 accessory movement.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
10 Hang Power Cleans (155, 105)
10 Alternating Weighted Step-ups (45, 25)
400 Meter Run
L3: (135, 95) (25, 15)
L2: (115, 75) (Unweighted)
L1: (95, 65) (Unweighted)
*500m Row can be subbed for 400m run if needed.


CrossFit


2017-05-13


Saturday
Warm-up
Coach's Choice Fun Warm-Up
Skill Work
Set-up and perform 5-10 Reps of all movements.
Metcon
Metcon (3 Rounds for reps)
3 Rounds with a partner:
2:00 of Max Wallballs (20, 14)
2:00 Max Calories Row or Assault Bike or Ski Erg
2:00 Max Wall Climbs or Handstand Walk
2:00 Max Abmat Sit-ups
2:00 Max Burpees
*Scale as needed. One athlete works at time completing a full minute then switching with their partner.
*This workout is performed just like Fight Gone Bad.
Accessory Work
5:00 of Arms + Abs
– Alt DB Curls x 20 (total)
– Russian Twists x 20
Complete 3 Rounds
DB Curls (3 x 10 ea., alternating)
Russian Twists (3 x 20)


CrossFit


2017-05-12


Friday
Warm-up
Complete:
20 Walking Lunges
20 Jumping Jacks
10 Burpees
Then,
Grab an empty Barbell:
5 Muscle Clean
5 Press
5 Power Cleans
5 Squat Cleans
5 Push Jerks or Split Jerks
Mobility
Glute Activation:
X-Band Walks: Accumulate 2:00
– Try not to stop for the entire 2:00
Strength
Squat Clean and Jerk (1 every 90s x 6 sets. Start at 60%. Target 90%.)
Metcon
Elvis (Time)
For time:
30 Squat Cleans (185, 125)
Rx+:(225, 155)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65), can modify to Power Cleans if necessary
10:00 Cap
Last done 11/4/2016
Metcon (Time)
Beginner Alternate Workout:
AMRAP 7:
8-10 Thrusters (light)
8 Burpees or Squat Thrusts
Accessory Work
Choose one of the following
Rear Foot Elevated Split Squat (3 x 10 ea.)
Reverse Hypers (3 x 15)
Sled Pull (400m @1/2 BW)


CrossFit


2017-05-11


Thursday
Warm-up
Get athletes in a circle with one medball:
– Have athletes introduce themselves to one another
Then stand in circle and toss the medball. The athlete has to say the person name they are tossing the medball to.
– Play this game for 5-6:00 then complete:
50 Single Unders
40 Mountain Climbers
20 Air Squats
100m Run
Mobility
Tissue Work, Foam Roll x 10 slow passes each spot:
– Lats
– IT Bands
– Lats (twice)
– Thoracic Spine
Metcon
Metcon (4 Rounds for time)
Every 6:00 x 4 Sets:
Run 400 Meters
25 Air Squats
50 Double Unders
L2: (60s of Double Under Attempts)
L1: (Less than 400m Run) (75 Single Unders)
Score = Fastest Split
Accessory Work
Front Rack Kettlebell Carry (8:00 of 50m intervals with a partner.)
Accessory Work
Side planks (Accumulate 2:00)


CrossFit


2017-05-10


Wednesday
Warm-up
Grab a band and a light KB and complete:
20 Banded Pull-aparts
10 KB Push Press right arm
10 KBS Push Press left arm
20 Banded Pull-aparts
10 KB Rows right arm
10 KB Rows left arm
20 Banded Pull-ups
10 KB Windmills right arm
10 KB Windmills left arm
20 Air Squats
Mobility
Wall Slides: 2 x 10
Strength
Wide Pull Ups (Accumulate 25. Added weight, bodyweight, PA.)
Skill Work
Warm-up OHS + T2B for Metcon
Metcon
Cold Wind Blows (Time)
4 RFT:
15 Overhead Squats (95, 65)
15 KBS (53, 35)
15 T2B
L3: (75, 55)
L2: (65, 35) (45, 25) (Knee Lifts)
L1: (35, 25 Goblet Squat) (35, 25 Russian Swing) (15 Abmat Sit-ups)
*12:00 Cap
Accessory Work
1: 1 1/4 KB Tricep Extensions (3 x 10. Rest 45s.)
2: DB Hammer Curls (3 x 10. Rest 45s.)


CrossFit


2017-05-09


Tuesday
Warm-up
Row 500m
Then,
Group Dynamic Circle Warm-up
– Go around in a circle and have athletes choose a bodyweight exercise. Perform 10 reps of each movement.
Mobility
Achilles/Calve Stretch against Wall x 60s each leg
Metcon
Metcon (Time)
For total time:
500-400-300-200-100
Rowing for Meters
25-20-15-10-5
Burpees
Rest 2:00 after each completed round
25:00 Cap
*If rowing is not a viable option sub running of 400-400-300-300-200 meters.
Accessory Work
1a: Bottom's Up KB Carry (3 x 15m each arm. Rest 30s.)
1b: DB Split Squats (3 x 8 each. Res5 30s.)
1c: Weighted Sit-ups (3 x 30s Max Reps. Rest 30s.)
Cool Down
Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each


CrossFit


2017-05-08


Monday
Warm-up
5:00 of Dynamic Warm-up then,
Grab an empty Barbell and Complete:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Hang Squat Cleans
*Add weight
5 Squat Cleans
5 RDLs
*Bring bar over to rack and set-up for Box Squat
Mobility
Banded Ankle Mobility x 2 sets each leg.
Strength
Front Squat Box Squat (Work up to a 1RM. Rest 2:00. 8-10 Sets)
Metcon
Eddie Murphy (Time)
For time:
Run 400 Meters
50 Thrusters (75, 55)
Run 400 Meters
Rx+:(95, 65)
L3: (65, 35)
L2: (55, 65)
L1: (45, 25)
10:00 Cap
*If running is not a viable option sub a 500m row.
Accessory Work
Banded Leg Curls (Accumulate 100 each)
Banded Pullthroughs (Accumulate 100)
Reverse Hypers (1 x 50)


CrossFit


2017-05-07


Sunday
Warm-up
“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Skill Work
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 SDHP
Strength
Power Snatch (5 x 3, adding weight each set. Rest 90s.)
Metcon
Metcon (No Measure)
EMOM 20:
Minute 1: 15 Power Snatches (75, 55)
Minute 2: 100m Run
Minute 3: 15 OHS (75, 55)
Minute 4: 10 Burpees
Minute 5: Rest
Alternate Scaling Options:
– Power Snatches: Front Squats x 10 reps (95, 65)
– 100m Run: 150m row, 30s Assault bike or ski erg, 50 meter sledpush, or 50 Double unders.
– Overhead Squat: KB RDLs x 10 reps.
Accessory Work
Banded Pushdowns (Accumulate 50-100)
Banded Pull Aparts (Accumulate 50-100)


CrossFit


2017-05-06


Saturday
Warm-up
Choices Choice of Fun Warm-up
Spend 10:00 and mix general mobility in.
Skill Work
Grab a BB w. your partner
5 Hang Muscle Cleans
5 Front Squats
5 Muscle Snatch
30 Double Unders
10 Walking OH Lunges
5 Burpees
*Each athlete will complete all work listed then add weight and get ready to start metcon
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
3 Hang Power Cleans (115, 75)
6 T2B
9 Front Squats (115, 75)
*One athlete completes a full round at a time
Rest 2:00

Alternate Scaling Options:
– Hang Power Cleans: Russian KBS (45, 25)
– T2B: Knee Lifts
Metcon (AMRAP - Rounds and Reps)
“Open WOD 14.1”
AMRAP 10:
30 Double Unders
15 Power Snatches (75, 55)
*One athletes completes a full round at a time
Rest 2:00

Alternate Scaling Options:
– Power Snatches: Light Deadlifts (95, 65)
Metcon (AMRAP - Rounds and Reps)
“Open WOD 16.1-ish”
AMRAP 10:
25 Foot Overhead Walking Lunges (45, 25)
8 Burpees
25 Foot Overhead Walking Lunges
8 Burpees
*Split however desired

Alternate Scaling Options:
– Walking OH Lunges: Lunges in place


CrossFit


2017-05-05


Friday
Warm-up
Tic Toe Warm-up
Then,
10 Box Jumps
10 Push Press empty Bar
10 Deadlifts
10 Back Squats
5 Squat Cleans or Front Squats
5 Jerks or Push Press
Mobility
Glute Activation
1-2 sets of:
– X-Band Walks x 10 each direction
– Single Leg Glute Bridges x 5 ea. with 1 ct squeeze at top
– Heavy Russian Swings
Strength
Squat Clean and Jerk
EMOM 10: 1 Rep
– Start at 50% and add weight each round
– Goal is to end around 85% of 1RM.
– Beginners: Technique Work or Back Squat 5 x 5 from the rack.
Back Squat (Beginners: 5 x 5 from rack)
Metcon
Metcon (Time)
7 RFT:
5 S20H (115, 75)
10 Deadlifts (115, 75)
15 Box Jumps (24, 20)
Rest 60s
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
*Step-ups are permitted here
Accessory Work
Banded Hip Flexor Pulls (50 each leg)
Banded Leg Curls (100 each leg)


CrossFit


2017-05-04


Thursday
Warm-up
1 Round of:
25 Air Squats
50 Single Unders
15 Push-ups
50 Single Unders
20 Renegade Rows
50 Double Unders or Double Under Attempts
20 Walking Lunges
Skill Work
“Goat EMOM”
EMOM 10:
ODD Mins: 1 Movement Athlete Choice
EVEN Mins: 1 Movement Athlete Choice
– Athletes will choice 2 movements that they need to work on. Usually most athletes know where their weaknesses lie, but beginners may need some guidance. Perform small sets to reinforce good movement patterns. This should NOT be a challenging EMOM.
Metcon
Metcon (No Measure)
5-6 Rounds of:
1a) Stone to Shoulder x 3-4 each.
1b) Front Rack Carry x 100 Ft (53s, 35s).
1c) L-Sit x 20s.
1d) Walking Lunges x 20 Reps (Athlete choice of weight)
1e) DB Man Makers x 5 Reps
– 1 Renegade Row + 1 push-up + 1 renegade row + 1 push-ups + 1 squat clean thruster
*Score = For Quality
*25:00 Cap
Alternate Scaling Options:
– Stones: Heavy sledpush, heavy sledpull, or 60s Max Effort Calories Row or Assault Bike, or 10 KB Romanian Deadlifts.
– Front Rack Carry: Farmer Carry x 100 meters.
– DB Man Makers: 10 BB Row + 8 Thrusters (95, 65)


CrossFit


2017-05-03


Wednesday
Warm-up
Kettlebell Warm up,
30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
etc..
Mobility
2 Sets of:
15 Light DB Rows (squeeze scaps)
10 DB Kickbacks
*Rest as needed between sets
Strength
1: Floor Press (Work up a 1RM. Rest 2:00)
2: DB Hammer Curls (DB or KB. 3 x 10. Rest 60s.)
Metcon
Double Jump (Time)
5 RFT:
50 DU’s
20 KBS (53, 35)
10 Burpee Box Jumps (24, 20)
L2: (30 DU) (45, 25)
L1: (50 Singles) (35, 25) (Burpees no box)
18:00 Cap
Accessory Work
“Dirty 30s”
3 x 10-10-10
DB Tricep Extensions to forehead + Rolling Tricep Extensions + Neutral Presses
DB Tricep Extensions to Chin
Rolling Tricep Extensions
DB Press
Neutral Grip


CrossFit


2017-05-02


Tuesday
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
Dynamic Warm-up
Mobility
Tissue Work: Foam Roll x 10 passes each
– Thoracic Spine
– Lats
– Adductors
Strength
Power Clean (6 x 3. Rest 90s-2:00. Work up to 75%.)
Metcon
Snowball (AMRAP - Rounds and Reps)
AMRAP 20:
Row 500 meters
2 Wallclimbs
12 Power Cleans (115, 75)
15 Wallballs (20, 14)
Rx+: (135, 95)
L3: (95, 65)
L2: (75, 55) (Half Wallclimb) (14, 10)
L1: (95, 65 Deadlifts (20 Shoulder Taps) (10, 8)
Alternate Scaling Options:
– Rowing: Sub 400 meter run, 60s Assault Bike, 60s Ski Erg, 60s Sledpush, or 75 Double Unders.
Accessory Work
Abs with a plate switch: 4 x 20s max reps. Rest 60s.


CrossFit


2017-05-01


Monday
Warm-up
With a PVC:
10 Pass Thru’s
10 Around the World (total)
10 OHS
Grab an empty BB:
5 Muscle Snatch from Hang
10 OHS
5 Squat Snatch from below the knee
+
PVC Game x 5:00
Mobility
2 Rounds of:
10 Passes each side foam rolling adductors.
10 (total) Goblet Lateral Squats (light)
20 Banded Goodmornings
*Rest as needed between sets
Strength
Squat Snatch (Squat Snatch: 8 x 2. Rest 90s-2:00. Work up to 75%)
Metcon
Ring of Fire (Time)
For time:
21-15-9
OHS (115,75)
Pull-ups
Rx+:(135, 95) (C2B Pull-ups)
L3: (95,65) (Pull-ups)
L2: (65,35) (BA Pull-ups)
L1: (Front Squats) (Ring Rows)
10:00 Cap
Accessory Work
8:00 Accumulate Max 100 meter Trips of Single Arm Farmer Carry, AHAP.


CrossFit


2017-04-30


Sunday
Warm-up
“Limber 11”
Strength
1: Power Clean + Front Squat + Jerk (Work up to a moderate single in 6 sets. Rest 2:00)
2:
Accessory Movement: 3 x 10-15 reps. Choose a movement that is going to bring up a muscle group that you know is weak.
Metcon
1: Metcon (Calories)
With a partner:
Max Calorie on Rower 10:00
*One person works
Rest 1:00
1: Metcon (Distance)
With a partner:
Max Distance Running in 10:00
*One person works
Rest 1:00
Metcon (AMRAP - Rounds and Reps)
Max Rounds of “Cindy” in 10:00
5 Pull-ups
10 Push-ups
15 Air Squats
*One athlete completes a full round.
Accessory Work
1-2 Accessory Movements that athletes missed from extra credit during the week


CrossFit


2017-04-29


Saturday
Warm-up
“Musical Medballs”
*Have your athletes complete an exercise of your choice around the medballs. When you stop the music they will sit on a medball. Whoever does not get a medball will perform either:
5 Reverse lunges in Place
5 Air Squats
5 Push-ups
5 Sit-ups
*In any combination.
Take one medball away and go until there are only two people left with 1 ball.
Metcon
Metcon (Time)
Teams of 3 for time:
Run 1 Mile w. Medball Together (20, 14)
150 Goblet Squats (70, 53)
Run 800 meters with medball Together
150 Russian Swings (70, 53)
Run 600 meters with medball Together
150 Thrusters (95, 65)
40:00 Cap
L3: (53, 35) (75, 55)
L2: (45, 25) (65, 35)
L1: (35, 25) (45, 25)
– One person works at a time on KB movements and thrusters, but medball runs will be completed together. Athletes can pass the ball off while they run. If the ball touches the ground on their run there is a 5 Burpee penalty for each athlete when they come back to the gym.
– Sub 2k, 1500m, 1k row for the running.
Metcon (AMRAP - Rounds and Reps)
Alternate Metcon:
AMRAP 30 in teams of 3:
21 Thrusters (95, 65)
21 Russian KBS (70, 53)
21 Goblet Squats (70, 53)
21 Box Jumps (24, 20)
*One athlete works at a time. Split as needed.


CrossFit


2017-04-28


Friday
Warm-up
“Burpee Breakdown”
8-6-4-2
Squat Thrust
Push up
Squat Jump
Jumping Jack
Skill Work
With an empty Barbell:
5 Muscle Snatch
5 Back Squats
5 Power Snatch
5 Goodmornings
10 Single Leg Glute Bridge each leg w. 1 ct hold at top.
*Add light weight and repeat one more round
Strength
1: Wide Stance Box Squat (7 x 3 @60-70%, every 60s.)
2:
Power Snatch: Work up to the weight you think you’ll make it to performing sets of singles. Rest 60s.
Metcon
CrossFit Games Open 13.1 (AMRAP - Rounds and Reps)
17-Minute AMRAP of:
40 Burpees to a 6" target
30 Snatches, 75# / 45#
30 Burpees to a 6" target
30 Snatches, 135# / 75#
20 Burpess to a 6" target
30 Snatches, 165# / 100#
10 Burpees to a 6" target
AMRAP Snatches 210# / 120#
– All Levels: Scale down each weight by 10-20#s
Metcon (AMRAP - Rounds and Reps)
Alternate Beginner Workout:
AMRAP 17:
40 Burpees
30 Deadlifts (135, 95)
30 Burpees
20 Deadlifts (115, 75)
20 Burpees
10 Deadlifts (95, 65)
Accessory Work
Dead Bugs (With Reverse Crunch. 3 x 10. Rest 60s.)
Supermans (50-100 (squeeze glutes at top). Rest as needed)


CrossFit


2017-04-27


Thursday
Warm-up
A) Warm-up, 10:00
With a partner, one person working
Row 250m x 2 rounds
Partner resting performs:
Foam Rolling of x 10 passes each:
Calves
Adductors
Metcon
Metcon (Time)
3 RFT w. a partner:
Row 1500 meters
10 Curtis P’s (115, 75)
32:00 Cap
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
– Curtis P = 1 Power Clean + 1 Forward Front Lunge each leg + 1 Push Press
Beginner Alternative Movement:
DB Reverse Lunges in place x 5 ea.
DB Push Press x 5 reps
– These can be done with light KBs as well
– Rowing: Sub 1200 meter run per round if needed. If running does not work you can sub 3-4 bodyweight movements x 10-15 reps each before the Curtis Ps.
Cool Down
7:00 of Tissue Work


CrossFit


2017-04-26


Wednesday
Warm-up
With a light Kettlebell:
10 Turkish Get-ups (total)
Then,
5:00 of Bodyweight movement x 10 reps each
– Air Squats
– Lunges
– Push-ups
– Sit-ups
– Supermans
– Hollow Rocks
– Scorpions
Mobility
3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review
Strength
EMOM 10:
2 Split Jerks @80%
– +5% from last week.
– There should be no missed sets
– Beginners: Push Press, 6 x 4. Heavier than last week.
– Spend 7-10:00 working up to work weight before starting clock.
Split Jerk (8 x 2 @80%)
Push Press (Beginner Movement: 6 x 4 @ 80%)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
1 Wallclimb
5 C2B Pull-ups
10 Calorie AB
15 Wallballs (20, 14)
Rest 2:00

L3: (Reg Pull-ups)
L2: (Half Wall Climb) (BA Pull-ups) (14, 10)
Metcon (AMRAP - Rounds and Reps)
AMRAP 9:
1 Rope Climb
5 T2B
10 Calorie AB
15 Wallballs

L2: (14, 10) (20s AB)

Alternate Scaling:
Assault Bike: Sub 15 calorie row or 8 Burpees.
Accessory Work
DB Tricep Extensions to Chin (3 x 10-12. Rest 30s.)
DB Hammer Curls (3 x 10-12. Rest 30s.)


CrossFit


2017-04-25


Tuesday
Warm-up
Dynamic Warm-up
Mobility
1a) High to Low Plank x 10 passes
1b) Shoulder Taps x 20 (alternating)
1c) Banded Lat Stretch x 20s each
x 2 rounds
Skill Work
Kipping Progressions (5 x 20s)
Hollow Hold to Superman Flip (5)
Beat Swings (10)
Hop Over the Fence (5) (w/PVC)
Kid Bar Swings
Adv: T2B, Butterfly Pull-up
L-Sit (5 x 20s)
Adv: HS Walking
Metcon
Last Minute (Time)
4 RFT:
Run 400 Meters
50 Double Unders
25 KBS (53, 35)
L3: (45, 25)
L2: (35, 25) (60s of Double Under Attempts)
L1: (35, 25 Russian Swings) (75 Single Unders)
20:00 Cap
Accessory Work
Banded Anti Rotation Chop (3 x 8-10 ea. Rest 60s.)


CrossFit


2017-04-24


Monday
Warm-up
A) Warm-up, 10:00
5:00 Dynamic
+
2 Rounds of:
5 Heavy Russian Swings (squeeze glutes)
10 Wide Stance Heavy Goblet Squats
15s Elbow Plank (squeeze abs)
Mobility
60s Pigeon Pose on Box Each Side
*This can be done on a 20, 24, 30″ box.
Strength
1: Front Squat Clusters (6 x 1.1.1. Re-rack weight and rest 20s between rep)
1: Front Squat (Beginners: 5 x 5, adding.)
2: Squat Clean (Work up to Metcon weight in sets of 1-2)
Metcon
Metcon (5 Rounds for time)
5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 90s.
L3: (135, 95) (24, 20)
L2: (Coach Choice of Weight) (20, 15)
L1: (10 Goblet Squats) (10 Burpees)
Score = slowest split
Accessory Work
Glute-Ham Raises (4 x 6-8)


CrossFit


2017-04-23


Sunday
Warm-up
Fun Coaches Choice Warm-up
Mobility
Softball x 30s each Glute
Lax Ball x 30s each pec
Strength
EMOM 12:
Minute 1: 10 Front Rack Reverse Lunges (135, 95)
Minute 2: 1 TGU each arm
Minute 3: 10 BB Rows (135, 95)
Front Rack Reverse Lunges (4 x 10)
Turkish Get Up (4 x 1 each arm)
Barbell Row (4 x 10)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 17:
30 Double Unders
15 Abmat Sit-ups
10 Front Squats (115, 75)
5 Push Press (115, 75)
L3: (95, 65)
L2: (75, 55) (40s of DU attempts)
L1: (65, 35) (60 Singles)
Accessory Work
*Choose 2 accessory movements from extra credit this week that you missed.


CrossFit


2017-04-22


Saturday
Warm-up
Rowling x 6 Rounds w. partners
– While one athlete rows the other two athletes complete 5 KBS/5 Burpees.
Metcon
Metcon (Time)
Teams of 3:
Row 3k
Then,
5 Rounds of:
30 KBS (70, 53)
30 Burpees
Then,
Row 3k
L3: (53, 35)
L2: (45,25)
L1: (35, 25 Russian Swings)
40:00 Cap
Alternate Scaling Options:
– Rowing: 3k Run at beginning and end
Metcon (AMRAP - Rounds and Reps)
Alternate Metcon:
AMRAP 30 in teams of 3:
30 Goblet Squats (70, 53)
30 Burpees
30 KBS
3 Wall Climbs


CrossFit


2017-04-21


Friday
Warm-up
2 Rounds With a empty Barbell:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Burpees
10 Alternating Rev Lunges
10 Wallballs
20 Double Unders
Mobility
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust
x 5 ea. (1 ct at top). Rest 10s.
1b) Wide Stance Goblet Squat
x 5. Rest 10s.
1c) X-Band Walk
x 20s each direction
Strength
Wide Stance Box Squat (8 x 3 @55-65%, every 60s.)
Metcon
CrossFit Games Open 13.3 (AMRAP - Rounds and Reps)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
L2: (14, 10) (DU Attempts)
L1: (10, 8) (180 Singles)
Accessory Work
Banded Hip Flexor Pulls (50 each)
Russian Twists (60 total)


CrossFit


2017-04-20


Thursday
Warm-up
PVC Game
+
DB Hang Power Snatch Review + Practice
Then,
10 DB Hang Power Snatch each
20 Mountain Climbers
10 Air Squats
+
Box Jump Review
Mobility
General Mobilty w. Foam Roller x 10 passes
– IT Bands
– Lats
– Quads
– Thoracic Spine
Skill Work
Rope Climb Skill Work + Gymnastics Static Hold
Metcon (No Measure)
EMOM 10:
ODD Minutes: 1 Rope Climb or Scaling Option.
– Adv: Legless RC
EVEN Minutes: 20-30s Chest Facing Wall Handstand Hold
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
40 2 Ct. Mountain Climbers
30 Air Squats
20 DB Hang Power Snatch (10 ea.)
10 Box Jumps w. Step down (24, 20)
*Athlete choice of DB weight
Alternate Options:
– American KBS for snatches x 20 reps (53, 35)
Accessory Work
3D Banded Pull Aparts (Accumulate 100-150)


CrossFit


2017-04-19


Wednesday
Warm-up
Abmat Pizza Game
Then,
3 Presses from Split
3 Push Press
3 Split Jerks
3 Bent-over Rows
10 Hollow Rocks
*Add weight x 2 rounds
Mobility
Mix this into your warm-up.
10 Scap Push-ups
20 Banded Pull-aparts
Skill Work
EMOM 12:
ODD Minutes: 3 Split Jerks @70-75%
EVEN Minutes: 15-20s Hollow Hold
– Take 7-10:00 warming up to desired work weight focusing on technique before starting the clock.
Beginner:
5 Push Press per round
Split Jerk (6 x 3 @ 70-75%)
Push Press (Beginner Movement: 6 x 5 @ 70-75%)
Hollow Rock Hold (6 x 15-20s)
Metcon
Metcon (Time)
5 RFT:
12 T2B
9 Hang Power Cleans (155, 105)
6 S20H (155, 105)
Rx+:(185, 125)
L3: (115, 75)
L2: (Knee Lifts) (95, 65)
L1: (Sit-ups) (55, 25)
10:00 Cap
Accessory Work
1a: DB Hammer Curls (3 x 10-12. Rest 60s.)
1b: Rolling Tricep Extensions (3 x 15. Rest 60s.)


CrossFit


2017-04-18


Tuesday
Warm-up
Run 400 Meters or Row 500m then or Assault Bike x 60s,
8 Burpees
20 Ft. Bear Crawl
8 Push-ups
10 Scorpions
10 Air Squats
Run 200m or Row 200 or Assault Bike x 30s.
Metcon
Metcon (No Measure)
EMOM 40:
Minute 1: 45s Assault Bike
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 100 Ft. Bear Crawl
Minute 5: Rest
Alternate Scaling Options:
– Assault bike: 200 meter run
– Row: 30s SDHP (53, 35)
– Bear Crawl: 45s of Moutain Climbers


CrossFit


2017-04-17


Monday
Warm-up
Dynamic Warm-up x 5:00
+
With a empty BB:
10 Sumo Deadlifts
10 BB Thrusters
20 Double Unders
10 BB Rows
20 Double Unders
10 Front Rack Reverse Lunges
20 Double Unders
Mobility
Banded Hip Mobility x 60s each
– Attach band to rig and place in hip crease. Get tension on band while in a pigeon pose.
Strength
Sumo Deadlift off 2″ Mats (6-8 sets. Reset on each rep. Rest 2-3:00.)
Use 25# plates or spotter arms to elevate barbell off the floor
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
7 Thrusters (95, 65)
21 Double Unders
Rest 5:00
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
7 Thrusters (95, 65)
21 Double Unders
Accessory Work
Single Leg Glute Hip Thrusts on bench or floor (3 x 10 ea. (1 ct at top))


CrossFit


2017-04-16


Sunday
Warm-up
Limber 11
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Strength
1: Paused Back Squat (5 x 3 (1 ct pause). Add weight each set. Rest 2:00)
2: Power Snatch (5 x 3. Rest 90s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
5 Power Snatches (115, 75)
10 Push-ups
15 Air Squats
30 Calorie Row
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Alternate Scaling Options:
– Power Snatch: 10 American KBS (53, 35)
– Rowing: 200 meter run or 50 Double Unders.
Accessory Work
Hollow Rock (Accumulate 50-100)


CrossFit


2017-04-15


Saturday
Warm-up
Abmat Pizza Game
– Every time someone gets their “pizza” knocked off they perform 5 Air Squats, 5 Push-ups, 5 Sit-ups
Skill Work
With your partner:
2 Sets of:
20 Sit-ups
12 Hang Muscle Cleans each (empty bar)
10 Bar Facing Burpees
– Add weight and repeat
– This done at game speed
– Split in half
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 33 w. a partner:
20 Hang Power Cleans (135, 95)
400 Meter Run
20 Bar Facing Burpees
400 Meter Run
20 T2B
L3: (115,75)
L2: (95, 65) (Knee Lifts)
L1: (65, 35) (Sit-ups) (Burpees)
Alternate Scaling Options:
– Running: 500m Row, 90s Bike or Ski Erg, 60s Heavy Sledpush each, or 100 Double Unders + 50 Air Squats for each 400m run.
– Hang Power Cleans: Russian KBS (53, 35)
Cool Down
5:00 Static Stretch if time permits.


CrossFit


2017-04-14


Friday
Warm-up
5:00 Dynamic then,
2 Sets. Add weight for set 2
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
Mobility
Glute Activation
2 Rounds of:
– X-Band Walks x 10 each direction
– Miniband walks x 10 steps each direction
– Single Leg Glute Bridge x 5 each leg
Strength
1: Wide Stance Box Squat (8 x 3 @50-60%, every 60s.)
2: Deadlift (4 x 4, touch n go. Add weight each set. Rest 90s.)
Metcon
Dead Ball (Time)
5 RFT:
10 Deadlifts (185, 125)
20 Wallballs (20, 14)
Rest 2:00
Rx+:(225, 155)
L3: (185, 125)
L2: (155, 105) (14, 10)
L1: (135, 95) (10, 8)
Score = total time
20:00 Cap
Accessory Work
GHD Back Extensions (3 x 15 (1 ct glute squeeze at top).)
Accumulate 5:00 perform X-Band Walks


CrossFit


2017-04-13


Thursday
Warm-up
"Limber 11"
- Foam Roll IT Band
- Foam Roll Adductors
- SMR Glutes (lax ball)
- Bent-knee Iron Cross
- Rollovers into V-sits
- Rocking Frog stretch
- Fire Hydrant circles
- Mountain Climbers
- Cossack Squats
- Seated Piriformis stretch
- Rear Foot Elevated Hip - Flexor stretch

https://www.youtube.com/watch?v=FSSDLDhbacc
Strength
Power Snatch (Sets of 3 working up to a moderate weight.)
Metcon
Metcon (Distance)
6:00 Max Distance Running
Metcon (Distance)
6:00 Max Distance Bike
Metcon (Distance)
6:00 Max Distance Rowing
Metcon (AMRAP - Rounds and Reps)
Alternate Option:
AMRAP 20 w. a partner:
20 SDHP (53, 35)
20 Burpees
20 Goblet Squats (53, 35)
600 meter Row
Accessory Work
Banded Hip Flexor Pulls (Accumulate 50)
Banded Pushdowns (Accumulate 50)
Banded Pull Aparts (Accumulate 50)


CrossFit


2017-04-12


Wednesday
Warm-up
5:00 Dynamic then grab a PVC
2 Rounds of:
8 Pass Thrus
8 Around the Worlds
8 PVC OHS
4 Yoga Push-ups
20 Banded Pull-aparts
Metcon
Bull with a Partner (Time)
2 RFT:
200 Double Unders
50 Overhead Squats (135, 95)
50 Pull-ups
Run 1 Mile
*One person works. Split as needed.
L3: (115, 75)
L2: (100 Double Under Attempts) (95, 65) (Band Assisted Pull-ups)
L1: (Single Unders) (95, 65 Front Squats) (Ring Rows)
*Sub a 2k row for 1 mile run or 8:00 Bike or 8:00 Ski erg.
Accessory Work
Banded Pushdowns (Accumulate 100)


CrossFit


2017-04-11


Tuesday
Warm-up
Row 500m or Run 400 meters or 2:00 of Single Unders
Then,
10 Alternating Step-ups
20 Hollow Rocks
20 Supermans
10 Squat Thrusts
Then,
Row 500m or Run 400 meters or 2:00 of Single Unders
Mobility
Lax Ball x 30s each spot
– Triceps
– Pec insertion point
– Scapular
Metcon
Metcon (Time)
For time:
Row 50 Calories
21 Burpee Box Jumps (24, 20)
Row 50 Calories
15 Burpee Box Jumps
Row 50 Calories
9 Burpee Box Jumps
*20:00 Time Cap
L2: (20, 15)
L1: (Burpees)
Alternate Scaling Options:
– Rowing: Sub 600 meter run or 2:00 Assault Bike or 2:00 Ski erg. Or substitute 100 Doubles/50 Walking Lunges for each set of rowing.
Accessory Work
1a: Rear Foot Elevated Split Squat (3 x 10 ea. Rest 30s.)
1b: Bent-over Lateral Raises (3 x 15. Rest 30s.)
1c: Banded Hip Flexor Pulls (3 x 25 ea. Rest 30s.)
Cool Down
3:00 of Foam Rolling Quads, Lats, Thoracic Spine x 10 passes each


CrossFit


2017-04-10


Monday
Warm-up
Dynamic Warm-up
Mobility
Glute/Hamstring/Quad Circuit
1a) X-Band Walk x 10 ea
1b) Banded Goodmonring x 15
1c) Terminal Knee Extensions x 15 ea
x 2 Rounds
Strength
Zercher Box Squat (Take 6-8 sets and build to a 1RM. Use a 13-15″ Box)
Metcon
9:00 (AMRAP - Reps)
Ascending Reps in 9:00 of:
1 Power Clean (135, 95)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Total Reps
9:00 (AMRAP - Reps)
Ascending Reps in 9:00 of:
1 Power Clean (135, 95)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Total Reps
Metcon (AMRAP - Rounds and Reps)
Beginner Metcon:
AMRAP 9:
9 Deadlifts (135, 95)
9 Goblet Squats (45, 25)
9 Squat Thrusts
Accessory Work
Banded Low to High woodchops (3 x 10 ea.)
Banded Leg Curls (Accumulate 100 reps each leg)


CrossFit


2017-04-09


Sunday
Warm-up
Dynamic Warmup
Mobility
Foam Roll 10 passes each:
– Lats
– Quads
– IT Bands
– Thoracic Spine
Strength
1: Squat Snatch (6 x 2, adding weight each set. Rest 90s.)
2: Barbell Row (3 x 8-10. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
200 Meter Run
10 Goblet Squats 70, 55)
20 Russian Swings (70, 53)
L3: (53, 35)
L2: (45, 25)
L1: (35, 25)
Alternative:
Running: 250 meter row, 50 meter sledpush sprint, or 10 Burpees.
Accessory Work
Beach Muscles:
Arms + Abs x 5:00 of athletes choice


CrossFit


2017-04-08


Saturday
Warm-up
3 Rounds of:
Run 100 Meters
10 Push-ups
15 Sit-ups
Metcon
Metcon (AMRAP - Rounds and Reps)
With a running clock with a partner:
Minutes 0:00-15:00
Max Rounds of:
8 Hang Power Cleans (115, 75)
8 Calorie Row
8 Burpees
*One athlete completes a full round at a time
Minutes 15:00-30:00
Max Rounds of:
800 Meter Run
800 Meter Row
50 Air Squats
*Split work however desired
Minutes 30:00-40:00
Max Distance Front Rack Double KB Carry, Athlete choice of Weight.
Rx+:(155, 105)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
*Score = total reps of Metcon #1
Alternate Scaling Options:
– Hang Power Cleans: Sub Goblet Squat (45, 25)
– Rowing: 8 Calorie Row = 100m Run
– Rowing Part 2: Sub 1 mile run instead of 800m Row/800m Run.


CrossFit


2017-04-07


Friday
Warm-up
2 sets With a barbell
5x Deadlift
5x Front Squat
5x Bent-over BB rows
10 Walking lunges
10 Banded Goodmornings
*Add weight and repeat
Mobility
Softball in the glute x 30s ea. + Glute Activation
Strength
Deadlift (Touch N Go, 5 x 4 @70%. Rest 2:00)
Metcon
Francine (Time)
3 RFT:
15 Deadlifts (225, 155)
15 Pull-ups
L3: (185, 125)
L2: (155, 105) (BA Pull-ups)
L1: (135, 95) (Ring Rows)
8:00 Cap
Accessory Work
Banded Leg Curls (Accumulate 50-100)
Reverse Hypers (3 x 20. Rest 90)


CrossFit


2017-04-06


Thursday
Warm-up
2 Rounds of:
30 Double Unders
20 Walking Lunges
10 Hollow Rocks
Rest as needed between sets.
Metcon
Metcon (No Measure)
Not for time w. a partner:
800 Meter Farmer Carry (70, 53)
400 Meter Heavy Sledpush
800 Meter Farmer Carry (70, 53)
400 Meter Heavy Sledpush

35:00 cap
Metcon (Time)
Alternatives Workout:
5 RFT w. a partner:
400 Meter Run or 500m Row
30 Front Squats (115, 75)
30 KBS (70, 53)

35:00 cap
Mobility
Foam Rolling:
5:00 wherever you are most sore


CrossFit


2017-04-05


Wednesday
Warm-up
Run 400 Meters
Then,
20 Shoulder Taps
15 Wallballs
10 Push-ups
5 Burpeees
Then,
Run 200 Meters
Skill Work
1) Rope Climb Technique – J Technique
2) HSPU Scaling/Technique
Strength
1a: Handstand Push-ups (4 x 5-7. Rest 90s.)
1a: Shoulder Press (HSPU alternative: 5 x 5, adding weight each set)
1b: Rope Climb (4 x 2-3. Rest 90s.)
1b: Ring Rows (RC alternative: 4 x 8, w. pause at top)
Metcon
Lungs (Time)
For time:
Run 400 Meters
21 Wallballs (20, 14)
21 Burpees
Run 400 Meters
15 Wallballs
15 Burpees
Run 400 meters
9 Wallballs
9 Burpees
22:00 Cap
L2: (14, 10)
L1: (10, 8) (Reps of 15-12-9)
Alternative:
– Running: Sub 500 Meter Row per set or 100-75-50 Double Unders
Accessory Work
3D Banded Pull Aparts (Accumulate 50)


CrossFit


2017-04-04


Tuesday
Warm-up
7:00 Dynamic then,
Tic-Tac-Toe Warm Up
Mobility
Lax Ball:
Spend 2:00 on each calve and ankle to prepare for box jumps.
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
5 T2B
10 Power Cleans (115, 75)
15 Box Jumps w. step down (24, 20)
Rx+:(135, 95)
L3: (95, 65)
L2: (Knee Lifts) (75, 55) (20, 15)
L1: (Knee Lifts) (Russian Swings) (Low Box Jumps or Step-ups)
Strength
1a: DB Split Squats (3 x 8 ea. Rest 30s.)
1b: Bent-over Lateral Raises (3 x 15. Rest 30s.)
Accessory Work
Hollow Rock Hold (Accumulate 90s-2:00)


CrossFit


2017-04-03


Monday
Warm-up
5:00 Dynamic
Then w. PVC,
10 Pass Throughs
10 OHS
10 Around the World
10 OHS
Then w. a barbell,
10 Back Squat
10 Goodmornings
10 OHS
Mobility
a) Wall Squat: 2 x 8 @3311. No rest.
– 3 seconds down, 3 seconds at the bottom, 1 second coming up, 1 second at the top.
1b) Pigeon Pose on a box: 2 x 20s each. No rest.
Strength
Power Snatch + Overhead Squat (Work up to a heavy 2 + 2. Rest 90s-2:00)
Metcon
3 (Time)
For time:
30 Power Snatch (115, 75)
30 Overhead Squats (115, 75)
30 Thrusters (115, 75)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
10:00 Cap
Metcon (Time)
Beginner Metcon Option:
For time:
30 Deadlifts (95, 65)
30 Front Squats (95, 65)
30 Push Press (95, 65)
10:00 Cap
Accessory Work
Banded Pullthroughs (Accumulate 100)
Banded Leg Curls (Accumulate 100 each)


CrossFit


2017-04-02


Sunday
Warm-up
9 Essential Movements of CrossFit
*10 Reps of each movement
Mobility
X-Band Works:
10 Small Steps forward, backward and laterally
Strength
1: Clean and Jerk (6 x 2, adding. Rest 90s.)
2a: Rear Foot Elevated Split Squat (3 x 6 ea. Rest 60s.)
2b: Side planks (3 x 20s ea. Rest 60s.)
Metcon
Metcon (Time)
5 RFT:
100 Meter Sledpush @Heavy
15 Box Jumps (24, 20)
10 Front Squats (135, 95)
Rest 1:00
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
20:00 Cap
Alternative:
– Sledpush: 30 Calorie Row or 400m Run
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2017-04-01


Saturday
Warm-up
Fun warm-up that includes movements for todays conditioning piece ie. wallballs, light deadlifts, running.
Metcon
Metcon (Time)
10 RFT in teams of 2:
20 Deadlifts (135, 95)
400 Meter Run
20 Wallballs (20, 14)
*One person works at a time.
Split however needed.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
35:00 Cap
Accessory Work
Weighted Plank (Accumulate 2:00 )


CrossFit


2017-03-31


Friday
Warm-up
W. an empty barbell, 3 sets:
8 deadlifts
8 Front Squats
8 Goodmornings
8 (total) reverse lunges in
place
8 Hang Muscle Cleans
*rest as needed
Mobility
Hip Opener (Pigeon Pose) on Box + Squat test/retest
1:00 ea. side
*Test air squat before and after mobilizing
Strength
1: Front Squat Box Squat (5 x 4 @60-70%, every 60s.)
2: Power Clean (5 x 2 @80%, every 90s. Reset on each rep.)
Metcon
Adrenaline (AMRAP - Reps)
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed
L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Beginners:
– Squat Clean: Moderate weight Front Squat or Goblet Squat
Accessory Work
Reverse Hypers (2 x 25 @50% of Back Squat)


CrossFit


2017-03-30


Thursday
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
Metcon
Metcon (5 Rounds for time)
Every 5:00 x 5 Sets:
Row 500 Meters
10 T2B
2 Wall Climbs
L2: (Knee Lifts) (Half Wall Climbs)
L1: (Knee Lifts) (20 Shoulder Taps)
*Score = slowest split
Alternative Scaling:
Rowing: 400 meter Run or 15 Burpees/30 Double Unders.
Accessory Work
1a: Handstand Holds (3 x 20s. Rest 60s.)
1b: Ball Slams (3 x 20s Max Reps. Rest 60s.)
1b: Russian Twists (3 x 20s Max Reps. Rest 60s.)
Cool Down
5:00 of Tissue Work


CrossFit


2017-03-29


Wednesday
Warm-up
Kettlebell Warm up:
30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
etc..
Mobility
1a) Wall Squats Arms Extended OH: 2 x 10 @3211 (3 seconds down, 2 seconds at bottom, 1 second up, 1 second at top)>
1b) Wall Slides: 2 x 10.
Strength
Push Press (Work up to a challenging set of 3. Rest 2:00)
Metcon
Oldschool (Time)
For time:
40-30-20-10
KBS (53, 35)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
L3: (45, 25)
L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (2x Single Unders)
*18:00 Cap
Accessory Work
1a: 1-arm DB Row (3 x 15 ea. Rest 60s.)
1b: Banded Pushdowns (3 x 12-15. Rest 60s.)


CrossFit


2017-03-28


Tuesday
Warm-up
Row 500m
Then,
10 Hollow Rocks
10 Squat Thrusts
10 Ball Slams
10 Lunges in place each leg
10 Supermans
10 Scorpions
Mobility
World Greatest Stretch x 30s each pose
Metcon
Metcon (No Measure)
EMOM 20:
ODD Minutes: 10/8 Calorie Row
EVEN Minutes: 10 Burpees
Rx+:(12/10 Calorie Row) (12 Burpees)
L2: (40s of Work each set)
L1: (30s of Work each set)
Accessory Work
1a: Supinated Grip Barbell Row (3 x 10. Rest 30s.)
1b: L-Sit (3 x 20s. Rest 30s.)
Cool Down
Static Stretch if time permits


CrossFit


2017-03-27


Monday
Warm-up
Grab an empty BB + Complete:
20 Walking Lunges
10 Scorpions
20s Pigeon Pose each side
10 RDLs
8 Front Squats
6 Sumo Deadlifts
20 Walking Lunges
Mobility
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
Strength
Sumo Deadlift (Work up to heavy 1. Rest 2-3:00. Work on form.)
Metcon
1a: Sled Pull (5 x 50m. Rest 60s.)
1b: Single Arm Farmer Carry (5 x 50m (25m each). Rest 60s.)
Metcon (Time)
Alternate Workout:
5 Rounds of:
12 Weighted Sit-ups
10 RDLs (challenging weight)
8 High Box Jumps
After Bash!
Lax Ball in Glutes/Hamstrings
Reverse Hypers (2 x 25. Rest 60s.)


CrossFit


2017-03-26


Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll 10 passes each:
– Lats
– Quads
– IT Bands
– Thoracic Spine
Metcon
Metcon (Time)
For time:
Run 1 Mile
Rest 5:00
50 Ring Rows
30 Power Clean + Jerks (135, 95)
Rx+:(25 Bar Muscle-ups) (155, 105)
*Rx+ Option only for those that did not do Saturday Metcon
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Running Scaling = 2k Row or 100 Burpees
Accessory Work
1a: DB Split Squats (3 x 8-10 ea.Rest 60s.)
1b: 1-arm DB Row (3 x 8-10. Rest 60s.)
1c: Russian Twists (3 x 20. Rest 60s)


CrossFit


2017-03-25


Saturday
Warm-up
2 Sets. Add weight for set 2:
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans
Mobility
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust x 5
ea. (1 ct at top). Rest 10s.
1b) Cook Squats x 5 reps.
Rest 10s.
1c) X-Band Walk x 20s each
direction
Strength
1: Front Squat Box Squat (5 x 5 @55-65%, every 60s.)
2: Power Clean (5 x 3 @75%, every 90s.)
Metcon
Tugboat (Time)
2 RFT:
25 Power Cleans (115, 75)
25 Bar Facing Burpees
L3: (95, 65)
L2: (75, 55)
L1: (65, 35) (Regular Burpees)
10:00 Cap
Alternate Movement:
– Power Cleans: Clean Grip Deadlifts, moderate weight.
Accessory Work
GHD Back Extensions (3 x 15. Rest 60s. 1 ct glute squeeze at top.)


CrossFit


2017-03-24


Friday
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders

*40 minute time cap
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders

*40 minute time cap


CrossFit


2017-03-23


Thursday
Warm-up
Rowling in Teams of 2:
Each athlete will complete 5 sets
*8:00 Cap
Mobility
General Mobility:
– Have athlete choice 3 spots and spend 1:00 on each with either foam roller or lax ball
Skill Work
Warm-up Power Snatches + OHS.
This should only take 2-3 sets as weights are light today.
Metcon
Metcon (Time)
In teams of 2:
For time:
Run 1 Mile
100 Overhead Squats (75, 55)
Run 1 Mile
100 Power Snatches (75, 55)
Run 1 Mile
L3: (65, 35)
L2: (55, 25)
L1: (45, 25)
35:00 Cap. One person works. Split work however desired.
Alternate Movement Options:
– Overhead Squats: Goblet Squats
– Power Snatches: KBS
– Running: 2k Row
Accessory Work
Banded Leg Curls (100 each)


CrossFit


2017-03-22


Wednesday
Warm-up
3 Rounds of 20 work/10 rest:
1a) Single Unders
1b) Light DB Push Press
1c) DB Hammer Curls
1d) Double Under (or attempts)
Mobility
2 Sets of:
10 Push-ups
15 Banded Pull-aparts
20 Pushdowns
Strength
1: Close Grip Bench Press (5 x 5 @55%, every 60s. Speed.)
2: Rope Climb (Accumulate 5-10. Rx+: Legless)
2: Chin-ups (Rope Alternative. Accumulate 5-10 Strict.)
Metcon
75 (Time)
For time:
50 Wallballs (20, 14)
25 S20H (135, 95)
50 Box Jumps Overs (24, 20)
25 Wallballs
50 T2B
25 Ring Dips
50 Wallballs
L3: (115, 75) (Bar Dips)
L2: (14, 10) (95, 65) (20, 15)(Knee Lifts (Box Push-ups)
L1: (10, 8) (65, 35) (20, 15 Step-ups) (Knee lifts) (Box Push-ups)
25:00 Cap
Accessory Work
DB Elbows Out Tricep Extensions (3 x 15. Rest 60s.)


CrossFit


2017-03-21


Tuesday
Warm-up
Grab a KB and complete and a Jump Rope:
10 Russian Swings
10 Hollow Rocks
10 SDHP
30 Double Unders or 30 Single Unders
10 American Swings
10 Hollow Rocks
10 SDHP
30 Double or Single Unders
Metcon
Metcon (AMRAP - Reps)
5 Rounds of 40s Work/20s Rest:
1a) KBS (53, 35)
1b) SDHP (53, 35)
1c) Assault Bike or Ski Erg
1d) Double Unders
1e) Hollow Rocks
*Score = total reps
L3: (45, 30)
L2: (35, 25) (Attempts)
L1: (35, 25 Russian Swings) (Singles Unders)
Alternate Metcon Options:
– Assault bike: Rowing for Calories or short shuttle sprints.
Skill Work
Athlete Choice
– Pick 2 Unilateral Movements for either upper or lower body or 1 of each and 1 movement for the abs. Movements choices should be directed at bringing up a lagging muscle-group.
Accessory Work
Banded Paloff Press (3 x 10 ea. Rest 60s.)


CrossFit


2017-03-20


Monday
Warm-up
Grab a KB and complete and a Jump Rope:
10 Russian Swings
10 Hollow Rocks
10 SDHP
30 Double Unders or 30 Single Unders
10 American Swings
10 Hollow Rocks
10 SDHP
30 Double or Single Unders
Mobility
– 60s Pigeon Pose each side
– 15 Terminal Knee Extensions each leg.
Strength
Front Squat Wave (3-2-1-3-2-1. Rest 2-3:00.)
Metcon
Downtime (AMRAP - Rounds and Reps)
AMRAP 10:
5 Squat Clean Thrusters (135, 95)
10 Burpee Pull-ups
Rx+:(5 Burpee Muscle-ups in place of Burpee Pull-ups)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Burpees, No Pull-up)
Accessory Work
Banded Pullthroughs (Accumulate 100)


CrossFit


2017-03-19


Sunday
Warm-up
Limber 11
Strength
1: BB Single Leg RDLs (4 x 8 ea. Rest 90s.)
2a: 1-arm DB Row (3 x 12 ea. Rest 60s.)
2b: Russian Twists (3 x 20. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 21:
10 Calorie Row
15 Hang Power Cleans (95/65)
20 Air Squats
25 Sit-ups
L3: (65, 35)
L2: (55, 25)
L1: (Snatch Grip Deadlifts)
Accessory Work
Side planks (3 x 20s each)


CrossFit


2017-03-18


Saturday
Warm-up
Abmat Pizza game
*2 Burpee penalty for drops
Mobility
Tissue Work, 10 passes each.
- Lats
- Thoracic Spine
- Quads
- Adductors
Metcon
Metcon (Time)
4 RFT w. a partner:
2 Rope Climbs
20 Front Rack Reverse Lunges (115, 75) (total reps)
20 Push-ups
1k Row
Rx+:(Legless RC)
L3: (95, 65)
L2: (10 BA Chin-ups per RC) (75, 55) (Box Push-ups)
L1: (10 Ring Rows per RC) (65, 35) (Box Push-ups)
35:00 Cap. One person works at a time.
Alternate Scaling Options:
– Rowing: 800m Run or 100 Double Unders
– Rope Climbs: 20 Pull-ups Any Style each round
Accessory Work
Banded Pushdowns (50-100)
Banded Pull Aparts (50-100)


CrossFit


2017-03-17


Friday
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 16.4 and 17.4 Masters 55+ (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled (AMRAP - Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#


CrossFit


2017-03-16


Thursday
Warm-up
Dynamic Warm-up
+
TGU Review
Mobility
3 Way Banded Shoulder Prep x 2 sets/20s each position
Strength
Metcon (Weight)
Farmer Carry Relay
In teams of 3 for 10:00
60s UB Max Distance Farmer Carry (70, 53)
*Sets of 100m without dropping.
*Drop = team penalty of
7 Burpees each athlete
Metcon
Metcon (Time)
5 Rounds of:
100 Meter Sledpush @moderate weight
15 Power Snatch (75, 55)
12 T2B
Rest 2:00
L3: (65, 35)
L2: (55, 25)
L1: (45, 25)
Alternate Scaling Options:
– Sledpush: 200 Meter Sprint or 20 Calorie Row
– Power Snatch: 15 Russian Swings (45, 25)
Accessory Work
DB External Rotation (2 x 15 ea.)


CrossFit


2017-03-15


Wednesday
Warm-up
20 Work/10 Rest x 3 Rounds
1a) Double Under or Attempts
1b) Air Squats
1c) Hollow Rock s
Mobility
Band Work
- Banded Pull-apart in front, behind neck, forhead height x 15 reps each
- Multi Grip Push-ups:
10 Close
10 Medium
10 Wide
Strength
1: Close Grip Bench Press (5 x 5 @50%, every 60s. Speed)
1: Floor Press (Bench Press Alternative. 5 x 5 @ Moderate Weight.)
2: DB/KB Rows (3 x 10 ea. Rest 60s.)
Metcon
Metcon (3 Rounds for time)
Every 4:00 x 3 Sets
50 Double Unders
50 Wallballs (20, 14)
Rx+:(UB Movements)
L2: (30s of DU attempts per set) (14, 10)
L1: (Single Unders) (10, 8)
Accessory Work
Single Arm Banded Pushdowns (100 each)


CrossFit


2017-03-14


Tuesday
Warm-up
Grab a light KB and a box and complete:
10 Single Arm Russian Swings (5 ea arm)
10 KB Press (5 ea arm)
10 Alternating Step-ups
10 KB Rows each arm
10 SDHP
10 Box Jumps w. a step
Mobility
Foam Roll w. flexion/extension on tender spots
30s each spot
- IT Bands
- Quads
- Lats
Strength
1a: BB Front Rack Reverse Lunges (3 x 6 ea. Rest 30s.)
1b: Side planks (3 x 30s each. Rest 30s.)
1c: DB Hammer Curls (3 x 10. Rest 30s.)
Metcon
Metcon (Time)
For time:
100 KBS (53, 35)
75 Calorie Assault Bike
50 Box Jumps w. step down (24, 20)
25 Strict Pull-ups
L2: (35, 25) (20, 15) (BA Pull-ups)
L1: (30, 20) (20, 16 alt. Step-ups) (Ring Rows)
20:00 Cap
Alternate Scaling Options:
– Assault Bike: 75 Calorie Row or 800m Run
Accessory Work
Banded Paloff Press (3 x 10 ea. Rest 60s.)


CrossFit


2017-03-13


Monday
Warm-up
5:00 Dynamic Then,
3 Muscle Cleans
3 Push Press
*Worlds Greatest Stretch x 20s each
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Push Jerk
3 Split Jerks
Mobility
3 Sets of:
5 Cook Squats w. OH Reach
5 Reverse Lunges
5 Presses from Split
Strength
Paused Back Squat (Work up to a 3RM, with 1 count pause at the bottom)
Metcon
EMOM 10:
ODD Minutes: 6 Touch N Go Power Clean and Jerks (135, 95)
EVEN Minutes: 10 Calorie Row
Rx+:(7 Power Clean and Jerks) (10 Calorie Assault Bike)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner Scaling Options:
– Power Clean + Jerk: 10 Light Barbell or DB Thrusters
Alternate Scaling Options:
– Rowing: Sub 100 meter or 10 Burpees
Power Clean and Jerk (5 x 6 Touch And Go)
*Split Jerk
Accessory Work
Banded Pullthroughs (100)


CrossFit


2017-03-12


Sunday
Warm-up
Limber 11
Strength
1a: Back Squat (4 x 5. Rest 90s. Add weight each set.)
1b: Ring Pull-ups (Ring Pull-ups: 4 x 5. Rest 90s.)
Metcon
Metcon (Time)
3 Rounds of:
15 Front Squats (135, 95)
10 Burpees over the bar
5 Power Cleans (135, 95)

Rest 3:00

3 Rounds of:
50 Double Unders
20 KBS (53, 35)
10 Burpees
L3: (115, 75) (45, 25)
L2: (95, 65) (35, 25)
L1: (75, 55) (35, 25 Rus. Swing)
20:00 Cap (total)
Accessory Work
Single Leg RDL (3 x 8-10 ea. Rest 60s.)


CrossFit


2017-03-11


Saturday
Warm-up
Coach Led Dynamic Warm-Up
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 40 w. a partner
"Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats
*One Athlete Completes a full round at a time
*Every 5:00 Both Athletes Complete 10 Burpees
Rx+
AMRAP 40 w. a partner:
"Mary"
5 HSPU
10 Alt. Pistols
15 Pull-ups
*One Athlete Completes a full round at a time
*Every 5:00 Both Athletes Complete 10 Burpees


CrossFit


2017-03-10


Friday
Metcon
CrossFit Games Open 17.3 (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95# / 65#)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.
CrossFit Games Open 17.3 Scaled (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted
CrossFit Games Open 17.3 Masters 55+ (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 chin-over-bar pull-ups
6 squat snatches (75# / 45#)
Then, 3 rounds of:
7 chin-over-bar pull-ups
5 squat snatches (105# / 75#)

*Prior to 12:00, complete 3 rounds of:
8 chin-over-bar pull-ups
4 squat snatches (135# /95#)

*Prior to 16:00, complete 3 rounds of:
9 chin-over-bar pull-ups
3 squat snatches (155# / 115#)

*Prior to 20:00, complete 3 rounds of:
10 chin-over-bar pull-ups
2 squat snatches (185# / 135#)

Prior to 24:00, complete 3 rounds of:
11 chin-over-bar pull-ups
1 squat snatch (205# / 155#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted
CrossFit Games Open 17.3 Masters 55+ Scaled (AMRAP - Reps)
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches (45# / 35#)
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches (75# / 55#)

*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches (95# /65#)

*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches (115# / 75#)

*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches (135# / 95#)

Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch (155# / 105#)

*If all reps are completed, time cap extends by 4 minutes.

* Power snatches with overhead squats permitted


CrossFit


2017-03-09


Thursday
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
Mobility
Tissue Work x 10 passes each:
- Have people pick 3 spots they are most sore and devote about 1:00 to each.
Strength
1a: Farmer's Carry (4-5 rounds x 100m AHAP. Rest 60s.)
1b: Stone Carry (4-5 rounds x 100m AHAP. Rest 60s.)
Stone against stomach
This can be done as a zercher carry using the yoke or barbell. Spartan racers can do a bucket carry (75#)
1c: Sled Push (4-5 rounds x 40m. Heavy.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
30 Double Unders
15 Power Snatch (75, 55)
Rest 3:00
L3: (65, 35)
L2: (55, 25) (Double Under Attempts)
L1: (45, 25) (x2 Single Unders)
Metcon (AMRAP - Rounds and Reps)
AMRAP 7
30 Double Unders
15 Hang Power Clean (75, 55)
10 Air Squats
L3: (65, 35)
L2: (55, 25) (Double Under Attempts)
L1: (45, 25) (x2 Single Unders)
Cool Down
5:00 of Static Stretching


CrossFit


2017-03-08


Wednesday
Warm-up
30 Jumping Jacks then,
Grab a BB:
10 Shoulder Press
10 BB Rows
10 Lateral Jumps over your bar
10 Supinated Grip BB Rows
10 Push Press
10 Lateral Burpees over the Bar
Mobility
3 Way Banded Shoulder/Lat Stretch +
20 Alt. DB Curls to Warm-up Biceps
Gymnastics
Pull-ups (5 x 3-5 Strict)
Push-ups (5 x 5-8 Close Grip)
Russian Twists (5 x 20)
Metcon
Metcon (Time)
5 Rounds of:
12 Lateral Burpees over the Bar
12 Push Press (115, 75)
Rest 90s.
Rx+:(15 Reps each movement) (135, 95)
L3:(95, 65)
L2: (Burpees) (75, 55)
L1: (10 Reps per movement) (65, 35)
18:00 Cap (total time)
Accessory Work
Banded Pushdowns (100-150)


CrossFit


2017-03-07


Tuesday
Warm-up
With your partner Row 250m Each Then,
Grab a set of light DBs and a Box with your partner:
Complete:
10 DB Lunges in place each (total)
10 Renegade Rows each (total)
10 Alternating Step-ups each (total)
Mobility
Wall Slides: 2 x 10 +
Handstand Progressions
Skill Work
Bottom's Up KB Carry (5 x 50ft)
Hollow Rock Hold (5 x 20s)
Pistols (5 x 20s)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 25 w. a partner:
20 Renegade Rows (50s, 30s)
20 Box Jumps w. step down (24, 20)
20 DB Walking Lunges (50s, 30s)
600 Meter Row
*Split Work however desired.
*Scale DB weight as needed.
*Both movements are total reps.
Alternate Scaling Options:
- Rowing: 600m Run or 60s Double Unders each athlete
- Renegade Rows: 20 Double KB Rows + Partner Holds Elbow Plank while other athlete works
- DB Lunges: These can be done with KBs
Accessory Work
Reverse Crunch (3 x 10)
Dead Bugs (3 x 10)


CrossFit


2017-03-06


Monday
Warm-up
3 Rounds of:
5 Power Cleans
10 Sit-ups
15 Air Squats
20 Banded Goodmornings
*Add weight to the barbell after the first round.
Strength
Power Clean (1RM. Rest 2:00. 8-10 Total Sets)
Metcon
CrossFit Games Open 11.5 (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
After Bash!
Banded Leg Curls (50-100)


CrossFit


2017-03-05


Sunday
Warm-up
Dynamic Warm-up
Mobility
Tissue Work x 10 passes each
- Thoracic Spine
- Lats
- Adductors
Strength
1: Barbell RDL (4 x 8. Rest 2:00. Add weight each set.)
2: Barbell Row (3 x 10. Rest 60s.)
Metcon
Metcon (Time)
For total time:
30 DB Thrusters (50, 30)
400m Run
Rest 2:00
40 Alt. DB Snatches (50, 30)
400m Run
Rest 2:00
50 DB Push Press (50, 30)
400m Run
Rest 2:00
60 DB Front Squats (50, 30)
Run 400m
25:00 Cap
Accessory Work
Banded Leg Curls (100)
Banded Pull Aparts (100)


CrossFit


2017-03-04


Saturday
Warm-up
Garbage Ball
Skill Work
- Warm-up all Movements
- Metcon Set-up
Metcon
Metcon (AMRAP - Reps)
With a running clock with a
partner:
0:00-10:00
Row 1k
40 Front Squats (135, 95)
Remaining time Max:
Burpee Box Jumps (24, 20)
12:00-22:00
Row 1k
40 Push Press (135, 95)
Remaining time Max:
Lateral Burpees
24:00-34:00
Row 1k
Remaining time: Max Distance
Farmer Carry (70, 53)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = total reps + distance
farmer carry


CrossFit


2017-03-03


Friday
Metcon
CrossFit Games Open 17.2 (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

M: 50-lb. dumbbells
F: 35-lb. dumbbells

* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans

M: 35-lb. dumbbells
F: 20-lb. dumbbells

* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP - Reps)
12 Minute AMRAP

2 rounds of:
50-ft. weighted walking lunge
16 sit-ups
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 jumping chest-to-bar pull-ups
8 power cleans

M: 20-lb. dumbbells
F: 10-lb. dumbbells

* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds


CrossFit


2017-03-02


Thursday
Warm-up
Fun Game that includes
movements from the metcon
today.
Mobility
Worlds Greatest Stretch
Strength
1a: Front Rack Kettlebell Carry (3 x 100m. Rest 30s.)
1b: DB Hammer Curls (3 x 8-10. Rest 30s.)
1c: Hollow Rock Hold (3 x 15-25s. Rest 30s.)
Metcon
Metcon (Calories)
Teams of 3 in 25:00
complete:
120 DB Step-ups (24, 20)
(45s, 25s)
120 Ball Slams (30, 20)
Remaining time Max
Calories on the Assault Bike
*One person works. Score =
total calories on AB
Accessory Work
Max Plank
Hold Plank until failure


CrossFit


2017-03-01


Wednesday
Warm-up
3 Rounds of w. a light
barbell:
10 Bent-over Rows
10 Push Press
5 Power Snatch
5 Yoga Push-ups
*Start with an empty bar and
add weight each set.
Mobility
2 Sets of:
15 Banded Pushdowns
15 Banded Pull-aparts (1 set
behind neck/1 set in front)
Strength
Close Grip Bench Press (Work up to a 1RM. Rest 2:00)
Metcon
Up the Wall (AMRAP - Rounds and Reps)
AMRAP 12:
1 Rope Climb
10 Wallballs (20, 14)
10 Power Snatch (75, 55)
Rx+:(Legless RC) (95, 65)
L3: (65, 35) (3 Strict Chinups)
L2: (55, 25) (3 Strict BA Chinups)
L1: (45, 25) (8 Ring Rows)
Accessory Work
Rolling Tricep Extensions (3 x 15. Rest 60s.)


CrossFit


2017-02-28


Tuesday
Warm-up
Dynamic Circle Warm-up
+ Tabata Double Unders
Mobility
Lax Ball on Calves x 30s each
- Banded Ankle Distractions x 15
each
- Ankle Plantarflexion x 60s
Skill Work
Pistol Practice
*Spend 5:00 going over Pistols
and 10:00 practicing.
Scaling Options:
- Post or band assisted
- Box Pistol
- Single Leg Movement ie. lunge
Metcon
Metcon (Time)
Row 500 meters
50 KBS (70, 53)
100 Double Unders
Row 400 meters
50 Alt. Pistols
75 Double Unders
Row 50 Calories
25 Double Unders
50 Walking OH Lunges (45, 25)
L3: (53, 35)
L2: (45, 30) (Walking Lunges for
Pistols)
30:00 Cap
Cool Down
Worlds Greatest Stretch


CrossFit


2017-02-27


Monday
Warm-up
5:00 Dynamic Warm-up
5:00 Barbell Warm-up
2 Sets of:
5 Muscle Cleans
5 Front Squats
3 Squat Cleans
3 Hang Squat Cleans
Mobility
Banded Lat Stretch x 30s each
Roll-over to split stretch x 5
Squat Clean + Hang Squat Clean (Work to a max. Rest 90s-2:00 between heavier sets.)
Metcon
Metcon (AMRAP - Reps)
AMRAP 10:
50 Thrusters (95, 65)
50 Lateral Burpees
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
Accessory Work
BB Single Leg RDLs (3 x 6 ea. Rest 60s. )


CrossFit


2017-02-26


Sunday
Warm-up
Row 500m
+
Dynamic Circle Warm-up
Or a fun Game
that incorporates some
movement
Mobility
Lax Ball on Calves and Ankles
x 30s each spot
Strength
1: Front Rack Reverse Lunges (3 x 6 ea. Rest 60s.)
2: Handstand Holds (3 x 10- 30s. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
12 OHS (95, 65)
12 Push-ups
Row 500 Meters
L3: (75, 55)
L2: (65, 35)
L1: (45, 25)
Accessory Work
Banded Pull Aparts (Accumulate 100)
Banded Pushdowns (Accumulate 100)


CrossFit


2017-02-25


Saturday
Warm-up
Athletes run 400m with their partner with their medball
Then with their partner:
20 Partner Wallballs
20 Partner Chest-passes
20 Partner Medball Rotational
Passes
20 KBS
Mobility
Accumulate:
100 Banded Pull-aparts with your partner
Skill Work
Warm-up all Metcon Movements
Metcon (Time)
For time w. a partner:
3 Rounds of:
30 KBS (53, 35)
20 Burpees
12 T2B
Then,
1 Mile Medball Run (20, 14)
3 Rounds of:
30 Goblet Squats (53, 35)
20 Burpees
12 T2B
Then,
1 Mile Run
L3: (45, 30)
L2: (35, 25) (Knee Lifts)
L1: (25, 20 Rus Swing) (Knee Lifts)
35:00 Cap
Accessory Work
Dead Bugs (3 x 10)


CrossFit


2017-02-24


Friday 2017.1
Metcon
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes
CrossFit Games Open 17.1 Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 20-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes
CrossFit Games Open 17.1 Masters 55+ (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 35-lb. dumbbell / 24-in. box (step-ups OK)
F: 20-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes
CrossFit Games Open 17.1 Masters 55+ Scaled (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs

M: 20-lb. dumbbell / 20-in. box (step-ups OK)
F: 10-lb. dumbbell / 20-in. box (step-ups OK)

Time cap: 20 minutes


CrossFit


2017-02-23


Thursday
Warm-up
60s Assault Bike + Garbage Ball
Mobility
Tissue Work x 10 passes
each:
- Have people pick 3 spots
they are most sore and
devote about 1:00 to each.
Skill Work
Spend 10:00 Practicing:
- Candlesticks
- Pistols.
Metcon
Push Carry (Time)
In teams of 2:
10 Rounds of:
100 Meter Moderate
Sledpush
100 Meter Farmer Carry (70,
53)
*One athlete completes a full
round at a time.
Cool Down
Softball in Glutes x 60s each
side


CrossFit


2017-02-22


Wednesday
Warm-up
2-3 Sets of:
5 Bent-Over Rows
5 Yoga Push-ups
5 Push Press
10 Band Pushdowns
10 Band Pull-aparts
Rest as needed. Go through
at a slow pace.
Mobility
Wall Slides x 20 reps +
Banded Lat Stretch x 1:00
ea. side
Gymnastics
Close Grip Chin-ups (5 x 5. Rest 90s - 2:00)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20:
Row 500 Meters
20 SDHP (53, 35)
10 Box Jumps w. step down
(24, 20)
Rx+:(Add in 3/2 Ring Muscle-ups
per round)
L2: (45, 25) (20, 15)
L1: (35, 25) (20, 15 Step-ups)
Accessory Work
DB Elbows Out Tricep Extensions (3 x 15. Rest 30s.)


CrossFit


2017-02-21


Tuesday
Warm-up
Dynamic Warm-up
Skill Work
Snatch Drills w. a empty BB
- OHS x 5
- Hang Muscle Snatch x 3
- OHS x 5
- Hang Power Snatch x 3
- Hang Squat Snatch x 3
Strength
1: Hang Squat Snatch (5 x 4. Rest 90s. Add weight each set.)
1: Overhead Squat (Beg: 5 x 6-8. Rest 90s. Light to moderate weight.)
2: Weighted Plank (3 x 20-30s. Rest 60s.)
Metcon
Tunnel Vision (Time)
4 RFT:
21 Wallballs (20, 14)
15 Lateral Burpees over the Bar
9 Overhead Squats (135, 95)
L3: (115, 75)
L2: (95, 65) (14, 10)
L1: (75, 55) (10, 8)
21:00 Cap
Accessory Work
Bent Over Row (Double DB. 3 x 10-12. Rest 30s.)


CrossFit


2017-02-20


Monday
Warm-up
5:00 Dynamic
+
Power Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Squat Clean x 5
Then,
10 Back Squat w. bar
10 Goodmornings
Mobility
X-Band Walks x 10 steps each
direction
Strength
Back Squat Wave (3-2-1-3-2-1+. Second Wave heavier than first wave.)
Back Squat (5 x 5, adding if form permits.)
Metcon
Backhand (AMRAP - Reps)
In 5:00 Window:
Run 400 meters:
Remaining time: Max Squat
Cleans (155, 105)
Rest 3:00 + Repeat
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Score = Score #2
Accessory Work
Single Leg RDL (3 x 8-10 ea. Rest 90s.)


CrossFit


2017-02-19


Sunday
Warm-up
1 Time Through:
75 Single Unders
Then with empty barbell:
10 Thrusters
8 Muscle Cleans
6 Front Squats
10 Russian Swings
10 Alt. Step-ups
8 Power Cleans
6 Front Squats
Then,
75 Single Unders
Mobility
Foam Roll x 30s each
-Lats
-Thoracic Spine
-Glutes
-It Bands
-Calves
Metcon
Metcon (Time)
4 RFT:
30 Walking Lunges (BW)
20 Hang Power Cleans (115,
75)
10 Burpees over the bar
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Accessory Work
Banded Pushdowns (50-100)
Banded Pull Aparts (50-100)
Banded Leg Curls (50-100 ea.)


CrossFit


2017-02-18


Saturday
Warm-up
Dynamic Warm-up
- High Knees
- Butt Kickers
- Soldier Kicks
- Walking Lunges w. a twist
- Carioca
- Jumping Jack Shuffle
- Broad Jumps
- Back peddle
Etc.
Skill Work
Warm-up all movements in
Metcon. Do not spend more
than 10:00 here
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 With a partner:
100 Meter Run
10 Pull-ups
10 Push Press (115, 75)
30 Double Unders
*One athlete completes a full
round at a time.
L3: (95, 65)
L1: (75, 55) (30s Attempts)
L1: (65, 35) (30 Single
Unders)
Cool Down
Static Stretch if time permits


CrossFit


2017-02-17


SwoleMates Partner Competition: 2/18
Friday
Warm-up
5:00 Dynamic
Then,
2 Sets of:
3 Power Cleans
3 Front Squats
3 Sumo Deadlifts
3 Bar Facing Burpees
*10 X-Band Walks
Forward/Backward
Mobility
Grab a light KB and perform:
- 10 Goblet Lateral Squats
each side
- 10 Wide Stance Goblet
Squats
- 10 Glute Bridges w. 1 ct hold
(squeeze glutes) at top
Strength
Sumo Deadlift (8 x 3 @ 60%)
Box Jumps (8 x 3 High Box Jumps)
Metcon
Down Range (Time)
For time total time:
2 Rounds of:
10 Power Cleans (155, 105)
15 Front Squats (155, 105)
20 Bar Facing Burpees
Rest 5:00
L3: (135, 95)
L2: (115, 75)
L1: (95, 65) (Burpees)
20:00 Cap
Accessory Work
Banded Leg Curls (100 ea.)


CrossFit


2017-02-16


SwoleMates Partner Competition: 2/18
Thursday
Warm-up
Dynamic Warm-up
Mobility
- Foam Roll Adductors x 10
passes each + 5 Roll-over to
split Stretch
- Foam IT Bands x 10
passes each
Strength
1a: DB Split Squats (Front foot on 45# plate. 3 x 6-8. Rest 60s.)
1b: Bent-over Lateral Raises (3 x 10-15. Rest 30s.)
1c: L-Sit (3 x 10-20s. Rest 30s.)
Metcon
Metcon (Time)
For total time:
Run 800m
21 T2B
21 Hang Power Snatch (95,
65)
Rest 3:00
Run 600m
15 T2B
15 Hang Power Snatch
Rest 3:00
Run 400 Meters
9 T2B
9 Hang Power Snatch
L3: (75, 55)
L2: (65, 35) (Knee Lifts)
L1: (55, 25) (Knee Lifts)
25:00 Cap
Cool Down
Worlds Greatest Stretch x
20-30s each pose


CrossFit


2017-02-15


SwoleMates Partner Competition: 2/18
Wednesday
Warm-up
2 Rounds With a light KB
5 KB Push Press each
5 Single Arm Russian Swing
each
5 KB Windmills each
5 Goblet Reverse Lunge
each
5 Burpees
Mobility
Lax Ball, 30s on the
following:
- Pecs
- Scapular
- Triceps
Strength
1: Shoulder Press (Work up to a 1RM. 8-10 sets. Rest 2:00. )
2: DB/KB Rows ( 3 x 15 ea. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
10 KBS (53, 35)
10 Wallballs (20, 14)
L3: (45, 25)
L2: (35, 20)
L1: (35, 25 Rus Swing)
Accessory Work
Banded Pushdowns (100 with a heavy band)
Cool Down
Lax Ball in pec x 60s each.


CrossFit


2017-02-14


SwoleMates Partner Competition: 2/18
Tuesday
Warm-up
Tabata #1:
1a) Double Unders
1b) Squat Thrusts
Tabata #2:
1a) Supermans
1b) Hollow Hold
Metcon
Metcon (No Measure)
EMOM 30:
Minute 1: 10 Burpees
Minute 2: 10 Box Jumps w. step
down (24, 20)
Minute 3: 10/8 Calorie Assault
Bike
Minute 4: 10 Ball Slams
Minute 5: 10-30s Handstand
Hold
Minute 6: 45s Farmer Carries
(70, 53)
Accessory Work
Side planks (3 x 20s ea. Rest 30s.)


CrossFit


2017-02-13


SwoleMates Partner Competition: 2/18
Monday
Warm-up
5:00 Dynamic then,
X-Band Walks x 2 sets:
10 steps in each direction
Spend no more than 5:00 on this
+ 20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
Mobility
Accummulate :90 in the bottom
of a (perfect) squat
Strength
Front Squat Box Squat (Work up to a 1RM. 8-10 sets. Rest 2:00. )
Metcon
Pull x2 (Time)
For time:
30-20-10
Calories on Rower
21-15-9
Deadlifts (225, 155)
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
10:00 Cap
Accessory Work
Banded Pullthroughs (Accumulate 100)


CrossFit


2017-02-12


SwoleMates Partner Competition: 2/18
Sunday
Warm-up
"Burgener Warm-up w. a pvc"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Mobility
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 SDHP
Strength
1: Power Snatch (5 x 3. Add weight if form is good. Rest 90s.)
2: Box Jumps (3 x 5 up to challenging height. Rest 60s.)
3: Weighted Plank (3 x 20s AHAP. Rest 60s.)
Metcon
Metcon (No Measure)
EMOM 20:
Minute 1: 15 Power Snatches (75, 55)
Minute 2: 100m Run
Minute 3: 15 OHS (75, 55)
Minute 4: 10 Burpees
Minute 5: Rest
Accessory Work
Banded Pushdowns (50-100)
Banded Leg Curls (50-100)


CrossFit


2017-02-11


SwoleMates Partner Competition: 2/18
Saturday
Warm-up
Coaches Choice of Fun 10:00 Warm-up
Mobility
Foam Roll x 10 passes each
- Lats
- IT Bands
- Thoracic Spine
Metcon
Metcon (AMRAP - Reps)
Open WOD 13.1 with a partner
AMRAP 10:
5 S20H (115, 75)
10 Deadlifts (115, 75)
15 Box Jumps (24, 20)
*One athlete completes a full round at a time
Rest 2:00
Metcon (AMRAP - Reps)
Open WOD 14.1 with a partner
AMRAP 10:
30 Double Unders
15 Power Snatches (75, 55)
*One athletes completes a full round at a time
Rest 2:00
Metcon (AMRAP - Rounds and Reps)
AMRAP 10 with a partner:
10m OH Walking Lunges (45, 25)
8 Burpees
10m OH Walking Lunges
8 C2B Pull-ups
*Split however desired
Cool Down
Worlds Greatest Stretch


CrossFit


2017-02-10


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Friday
Warm-up
5:00 Dynamic Then,
+
Power Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Power Clean x5
Then,
10 Back Squat w. bar
10 Goodmornings
Mobility
Hip Opening:
*Choose your favorite hip opening drill(s)
Strength
Squat Clean (6 x 3 @80%, every 90s. Reset on each rep.)
Front Squat (Beg: 5 x 5 @moderate weight for speed.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
4 Power Cleans @70%
12 Wallballs (20, 14)
Rest 4:00
L3: (135, 95)
L2: (115, 75) (14, 10)
L1: (
Metcon (AMRAP - Rounds and Reps)
AMRAP 5:
4 Power Cleans @70%
12 Wallballs (20, 14)
L3: (135, 95)
L2: (115, 75) (14, 10)
L1: (
Accessory Work
Good Mornings (3 x 10. Rest 60s. Add 5-10# from last week)


CrossFit


2017-02-09


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Thursday
Warm-up
500m Row
Then,
20 Walking Lunges
20 Push-ups
20 Air Squats
20 Ring Rows
10 Hollow Rocks
Then,
250m Row
Skill Work
Spend 10:00 Practing Kipping/T2B Practice
Metcon
Metcon (No Measure)
Every 5:00 x 6 sets (30:00):
60s Max Effort Sledpush @heavy
60s Max Calorie Row
60s Max Mountain Climbers (2 ct)
60s Hollow Rocks
*Score = 1 Goal for 2017 CF Open
Cool Down
Tissue Work x 5:00
IT Bands/Quads/Thoracic Spine


CrossFit


2017-02-08


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Wednesday
Warm-up
Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
etc..
Mobility
- DB Biceps Curls (light): 2 x 10 each alt. reps
- Banded Pull-aparts: 2 x 15 Reps (light band)
*Same as last week
Strength
Wide Pull Ups (Cluster 1 Sub Max)
Wide Pull Ups (Cluster 2 Sub Max)
Pull-ups (Cluster 1 Sub Max)
Pull-ups (Cluster 2 Sub Max)
Chin-ups (Cluster 1 Sub Max)
Chin-ups (Cluster 2 Sub Max)
Close Grip Chin-ups (Cluster 1 Sub Max)
Close Grip Chin-ups (Cluster 1 Sub Max)
Metcon
Metcon (AMRAP - Reps)
4 Rounds of 40s work/20s Rest:
1a) KBS (53, 35)
1b) HR Push-ups
1c) T2B
1d) Alternating Weighted Set-up (35s, 25s)
Rx+:(Ring Dips for HR Push-ups)
L2: (45, 25) (Box Push-ups) (Kipping Knee Lift) (20, 15)
L1: (35, 25) (Box Push-ups) (Knee Raises) (20, 15 Unweighted)
Score = total reps
Accessory Work
L-Sit (Accumulate 60s)


CrossFit


2017-02-07


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Tuesday
Warm-up
Dynamic Warm-up
Skill Work
Handstand Progressions
Handstand Hold: 4 x 10-30s. Rest 60s.
Scaling for HS Holds:
-Wall HS Hold
-Headstand
-Feet-elevated Handstand (hips over shoulders)
-HS Kick-ups
Strength
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 21:
Row 500 Meters
15 Hang Power Cleans (115, 75)
12 Lateral Burpees
L3: (95, 65)
L2: (75, 55)
L1: (400M Row) (65, 35) (10 Burpees)
Gymnastics
Ring Support Hold (Accumulate 60s)


CrossFit


2017-02-06


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Monday
Warm-up
Junyard Dog Warm-up
Skill Work
5:00 Dynamic
Then w. empty bar:
5 Clean Grip Deadlifts
5 Cook Squats w. OH Reach
5 Power Cleans
5 Front Squats
3 Jerks
Add weight + Repeat
Strength
Front Squat Clusters (Work up to max 1.1.1 (20s). Rest 2:30.)
Front Squat (Beg: 7 x 4)
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
L3: (115, 75)
L2: (95, 65)
6:00 Cap
Metcon (AMRAP - Rounds and Reps)
L1 Metcon

AMRAP 6:
6 Cals Assault Bike/Row
10 Deadlifts (95, 65)
Accessory Work
Single Leg Reverse Hyper (3 x 5 ea. Rest 60s.)


CrossFit


2017-02-05


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Sunday
Warm-up
Run 400 meters or Row 400 meters
Then,
20 Walking Lunges
20 Push-ups
20 Air Squats
20 Ring Rows
Then with an empty bar:
10 Thrusters
10 Muscle Cleans
10 Push Press
Mobility
General Tissue Work:
Foam Roll Athletes choice today where they are most sore.
Metcon
Metcon (3 Rounds for time)
For time:
Row 500 meters
Rest 2:00
Row 500 meters
Rest 2:00
Row 500 meters
*Try to maintain splits for all 3 sets.
Metcon
Metcon (Time)
5 Rounds with a partner of:
20 Push-ups
20 Thrusters (115, 75)
20 Power Cleans (115, 75)
*One person works
L3: (95, 65)
L2: (75, 55) (Box Push-ups)
L1: (65, 35) (Box Push-ups
Accessory Work
Barbell RDL (4 x 8-10)
Banded Pull Aparts (100 reps)


CrossFit


2017-02-04


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Saturday
Warm-up
2 Sets of w. partner:
3 Burpees each
6 Pull-ups each
9 Wallballs each
12 KBS each
15 Air Squats each
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 40 w. a partner:
10 Pull-ups
20 Burpees
30 Wallballs (20, 14)
40 KBS (53, 35)
50 Air Squats
*One person works.
Rx+:(C2B Pull-ups)
L2: (BA Pull-ups) (45, 25) (14, 10)
L1: (Ring Rows) (35, 25) (10, 8)


CrossFit


2017-02-03


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Friday
Warm-up
Dynamic Warm-up
Then,
Clean Drills:
Front Squat x5
1st Pull+Shrug x5
Muscle Clean x5
Power Clean x5
Squat cleans x5
Mobility
Tricep Opening with band for front rack position
Strength
Squat Clean (6 x 3 @75%, every 90s. Reset on each rep.)
Front Squat (Beg: 5 x 5 @moderate weight for speed.)
Metcon
Southie (Time)
For time:
45 Deadlifts (155, 105)
30 Hang Power Cleans (155, 105)
15 Squat Cleans (155, 105)
Rx+:(185, 125)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
8:00 Cap
Accessory Work
Good Mornings (4 x 8. Rest 60s. Add 5-10# from last week)


CrossFit


2017-02-02


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Thursday
Warm-up
30s Assault Bike
+ Dynamic Warm-up
Mobility
General Tissue Work:
Foam Roll: IT Bands, Quads, Thoracic Spine x 10 passes each
Strength
1: Handstand Holds (4 x 10 - 30s. Rest 60s.)
2: Bottom's Up KB Carry (3 x 15m ea. Rest 30s.)
Metcon
Metcon (5 Rounds for time)
Every 5:00 x 5 Sets:
30s Assault Bike, Moderate Pace
150 Ft. Front Rack Carry (53, 35)
15 Bent-over Rows, Supinated Grip (135, 95)
12 Slam Balls (30, 20)
Cool Down
Foam Roll Lats x 60s each
Lax Ball in Pecs x 60s each


CrossFit


2017-02-01


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Wednesday
Warm-up
Light TGUs x 5 reps each
Then w. empty bar:
5 Snatch Grip Push Press behind neck
5 Muscle Snatch
30 Double Unders or 30s Attempts
10 Bent-over Rows
10 Push Press
30 Double Unders or 30s Attempts
Mobility
- DB Biceps Curls (light): 2 x 10 each alt. reps
- Banded Pull-aparts: 2 x 15 Reps (light band)
Strength
Chin-Ups + negative
1: Pull-ups + negative (4 x 3 + 3s. Rest 90s.)
2a: 1-arm DB Row (3 x 15 ea. Rest 30s.)
2b: Banded Pull Aparts (Heavy band. 3 x 25. Rest 30s.)
Metcon
CrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
L2: (15 Double Unders) (65, 45)
L1: (30 Single Unders) (Clean and Jerk 55, 35)
Accessory Work
DB Tricep Extensions to Chin (3 x 15. Rest 60s.)


CrossFit


2017-01-31


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Tuesday
Warm-up
Abmat Pizza Game
*Every drop athletes will complete:
4 Yoga Push-ups
4 Abmat Sit-ups
4 Lunges in place each leg
Mobility
- Foam Roll Lats x 60s each
- OH Banded Lat Stretch x 30s each
Strength
1a: KB Single Leg RDL (3 x 8 ea. Rest 30s.)
1b: Bent-over Rear Delt Raises (3 x 15. Rest 30s.)
1c: Stir The Pot (3 x 20s each direction. Rest 30s.)
Metcon
Metcon (Time)
For total time:
Row 25 Calories
30 Walking Goblet Lunges (53, 35)
25 Push-ups
15 T2B
Rest 2:00
Row 50 Calories
30 Walking Goblet Lunges
25 Push-ups
15 T2B
Rest 2:00
Row 75 Calories
30 Walking Goblet Lunges
25 Push-ups
15 T2B
Rx+:(15 Ring Dips in place of push-ups per rd)
L3: (45. 30)
L2: (35, 25) (BA Push-ups) (Kipping Knee Raises)
L1: (BW) (Box Push-ups) (Knee Raises)
30:00 Cap
Accessory Work
L-Sit (Accumulate 60s.)


CrossFit


2017-01-30


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Monday
Warm-up
Dynamic Circle Warm-up
Mobility
- Softball on Glute x 60s each
- 2 x 5 ea. w. 2 ct a top Glute Bridge
Strength
Rack Deadlift (1 rep max. Take 8-10 singles. Rest 2:00.)
Set up just below knee.
Metcon
Heartbreaker (Time)
For time:
30 Front Squats (165, 115)
Then,
10-8-6-4-2
Power Clean (165, 115)
Burpee Box Jump (30, 24)
Rx+:(185, 125)
L3: (135, 95) (24, 20)
L2: (115, 75) (20, 15)
L1: (95, 65) (Burpees)
14:00 Cap
Accessory Work
Banded Leg Curls (100 reps each. Use a heavier band than normal.)


CrossFit


2017-01-29


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Sunday
Warm-up
1 Time through:
100m Shuttle Sprint
10 Hollow Rocks
100m Shuttle Sprint
10 Air Squats
100m Shuttle Sprint
10 Ring Rows or KB Rows
100m Shuttle
10 Russian Swings
Mobility
Couch Stretch x 1:00 ea
Ankle Mobility x :30ea
Strength
Max Handstand Hold (Gymnastics Baseline)
1a: DB Press (3 x 6 ea. Rest 30s.)
Neutral Grip
1b: DB Hammer Curls (3 x 10 ea. Rest 30s.)
1c: Hollow Rock Hold (3 x 10-20s. Rest 30s.)
Metcon
Metcon (Calories)
5 Rounds with a partner:
20 S20H (115, 75)
50 Double Unders
Row 500 Meters
L3: (95, 65)
L2: (75, 55) (30s attempts)
L1: (65, 35) (50 Singles)
20:00 Cap
*Score = total cals completed.
Accessory Work
Banded Leg Curls (100 reps ea.)
Banded Pushdowns (100 reps)
Banded Pull Aparts (100 reps)


CrossFit


2017-01-28


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Saturday
Warm-up
Tabata:
1a) Single Unders
1b) Air Squats
Then,
2 Sets of:
10 BB Rows
8 Push-ups
6 Thrusters (bar)
25 Double Unders (or 30s attempts)
Mobility
Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side
Skill Work
Kipping & Butterfly Kipping Skill Work
Metcon
Artie (AMRAP - Rounds)
Complete as many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.
Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

He is survived by his sister, Charo; and parents, Alfonso and Mirella.
To learn more about Artie click here
Cool Down
4:00 of Static Stretching
4:00 of Tissue Work


CrossFit


2017-01-27


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Friday
Warm-up
X-Band Walks x 2 sets:
10 steps in each direction
Spend no more than 5:00 on this
+ 20 Walking Lunges
10 Deadlifts (empty BB)
10 Front Squats
10 Box Jumps
+
Accummulate :90 in the bottom of a (perfect) squat
Mobility
Banded Tricep Opener x 30s each side for Front Rack Position
Strength
Squat Clean (6 x 3 @70%, every 90s. Reset on each rep.)
Front Squat (Beg: 5 x 5 @moderate weight for speed.)
Metcon
Downhill (Time)
For time:
30 Deadlifts (185, 125)
30 Box Jump Overs (24, 20)
Rest 90s
3 Rope Climbs
20 Deadlifts
20 Box Jumps Overs
2 Rope Climbs
Rest 90s
10 Deadlifts
10 Box Jumps Overs
1 Rope Climb
Rx+:(225, 155) (Legless RC)
L3: (155, 105) (Strict Pull-ups of 15-10-5)
L2: (135, 95) (20, 15 Box Jump w. step down) (Strict BA Pull-ups 15-10-5)
L1: (115, 75) (Step up) (15-10-5 Ring Rows)
20:00 Total Time Cap
Accessory Work
Good Mornings (4 x 8. Rest 60s.)


CrossFit


2017-01-26


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Thursday
Warm-up
50 Jumping jacks
50 Mountain Climbers
50 Single Unders
50 Walking Lunges
50 Single Unders
Mobility
Tissue Work x 10 passes each:
- Have people pick 3 spots they are most sore and devote about 1:00 to each.
Strength
Max Handstand Hold (Gymnastics Baseline)
1a: DB Press (3 x 6 ea. Rest 30s.)
Neutral Grip
1b: DB Reverse Lunges (3 x 10 ea. Rest 30s.)
1c: Hollow Rock Hold (3 x 10-20s. Rest 30s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 20 w. a partner:
6 BB Rows (135, 95)
6 Front Squats (135, 95)
6 Burpees
*One athlete completes a full round at a time.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55) (Front Squat)
Cool Down
Worlds Greatest Stretch x 30s each pose


CrossFit


2017-01-25


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Wednesday
Warm-up
Row 500m
+
Dynamic Circle Warm-up
Or a fun Game
that incorporates some movement
Mobility
2 Sets of:
15 Banded Pull-aparts
15 Banded Pushdowns
+
Chin-up + negative review
Strength
1: Chin-Ups + negative ( 4 x 3 + 3s. Rest 90s.)
Ring Rows (3 x 8-10 (2 ct at top). Rest 60s.)
Metcon
Metcon (4 Rounds for time)
Every 6:00 x 4 sets:
Row 250m
50 Double Unders
Row 250m
25 UB Wallballs (20,14)
Rx+:(30, 20)
L2: (60s Attempts) (14, 10)
L1: (200m Row) (50 Singles) (10, 8)
Accessory Work
Banded Pull Aparts (200 reps)


CrossFit


2017-01-24


SwoleMates Partner Competition: 2/18
Sign up for the Intramural Open!
Intramural Open Draft Party: 2/3 at 6:30 PM, BYOB!
Book a free 30min Nutrition Consult with Ari today
Tuesday
Warm-up
Kettlebell Warm up, 30s of work/20s of rest. Coach should call out the exercises/demo 2-3 reps during the rest intervals:
-Single-arm KB Swing (both sides)
-KB Windmill
-Goblet Squat
-KB Push Press (both)
-KB Swing
-Figure 8 (both directions)
etc..
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
Handstand Progressions
Handstand Hold: 4 x 10-30s. Rest 60s.
Scaling for HS Holds:
-Wall HS Hold
-Headstand
-Feet-elevated Handstand (hips over shoulders)
-HS Kick-ups
Handstand Holds (4 x 10-30s. Rest 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 25:
30s Assault Bike
20 Russian Swings (70, 53)
10 Hollow Rocks
Rest 60s after each round
L3: (53, 35)
L2: (45, 30)
L1: (200m run) (35, 25)


CrossFit


2017-01-23


Book a free 30min Nutrition Consult with Ari today
Monday
Warm-up
Dynamic Warm-up
Mobility
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.
1b) Cook Squats x 5 reps. Rest 10s.
1c) Lateral Lunge x 5 ea. Rest 10s.
Strength
Power Clean Clusters (Work up to a heavy 1.1.1. 10s between reps.)
Power Clean (Intermediate: 8 x 2. Rest as needed.)
Metcon
Metcon (Time)
4 Rounds of:
15 T2B
12 Hang Squat Cleans (115, 75)
9 Clean and Jerks (115, 75)
Rest 2:00
Rx+:(UB T2B) (135, 95)
L3: (95, 65)
L2: (Kipping Knee lifts) (75, 55)
L1: (Knee lifts) (65, 35)
Score = total time
20:00 Cap
Accessory Work
Ring Support Hold (Ring Support: 3 x 10-15s.)


CrossFit


2017-01-22


Book a free 30min Nutrition Consult with Ari today
Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll
-Lats
-Thoracic Spine
-Glutes
-It Bands
-Calves
:30-:45ea
Samson Stretch 2x30s ea
Gymnastics
Max Handstand Hold (Gymnastics Baseline)
Strength
DB Reverse Lunges (3 rounds x 6 ea. Rest 30s.)
DB Curls (3 rounds x 10 ea. Rest 30s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2:
AMRAP 22:
10 Wallballs (20, 14)
10 KBS (70, 53)
*One athlete completes a full round at a time.
L3: (53, 35)
L2: (45, 25)
L1: (35, 25)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2017-01-21


Book a free 30min Nutrition Consult with Ari today
Saturday
Warm-up
Warm-up Coaches Choice.
Mobility
X-Band Walks x 2 sets:
10 steps in each direction
+ 20 Walking Lunges
+ 10 Deadlifts
+ Accummulate :90 in the bottom of a (perfect) squat
Skill Work
Warm-up Touch n Go Deadlifts and work above desired work weight for a double. Rest 90s-2:00
Metcon
Metcon (Time)
In Teams of 2 for time:
Row 2000 meters
42 Burpees
42 Deadlifts (225, 155)
Row 1500 meters
30 Burpees
30 Deadlifts
Row 1000 meters
18 Burpees
18 Deadlifts
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
32:00 Cap
Cool Down
5:00 of Foam Rolling


CrossFit


2017-01-20


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Friday
Warm-up
Power Clean Drills:
Front Squat x5
1st Pull+Shrug x5
Muscle Clean x5
Power Clean x5
Front Squats x5
Warm-up
Pec Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
Skill Work
Skill Work:
- Pistols
- Gymnastics Movement of your Choice
Metcon
Metcon (AMRAP - Reps)
AMRAP 3:
3 Power Cleans (135, 95)
6 Push-ups
9 Air Squats
Rest 2:00 x 3 Rounds
L3: (115, 75)
L2: (95, 65) (Knee push-ups)
L1: (65, 35) (Knee push-ups)
*Score = total reps
Accessory Work
Banded Low to High woodchops (3 x 10 ea.)
Banded Leg Curls (50-100 ea.)


CrossFit


2017-01-19


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Thursday
Warm-up
Dynamic Warm-up that includes:
- medball work such as, cleans, wallballs, partner tosses, short run, burpees, and light KBS
Skill Work
Handstand Progressions
Handstand Hold: 4 x 10-30s. Rest 60s.
Scaling for HS Holds:
-Wall HS Hold
-Headstand
-Feet-elevated Handstand (hips over shoulders)
-HS Kick-ups
Gymnastics
Max Handstand Hold (Gymnastics Baseline)
Metcon
Metcon (Time)
For time w. a partner:
1k Row
Then,
4 Rounds of:
10 Hollow Rocks
10 DB Hang Power Snatches (50, 30) (5 ea)
10 Alternating Step-ups (45, 25) (24, 20) (total reps)
*One athlete completes full round at a time
Then,
1k Row
25:00 Cap
L3: (65, 35) (35, 20)
L2: (45, 25) (25, 16)
L1: (Unweighted Step-ups)
30:00 Cap
Cool Down
Worlds Greatest Stretch x 30s each pose


CrossFit


2017-01-18


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Wednesday
Warm-up
2 Sets of:
10 Band Pull-aparts
10 Band Pressdowns
10 OHS (empty bar)
10 Bent-over rows
30s DU Attemps or 30 Double Unders
Mobility
Shoulder Prep (2 sets):
Shoulder Circles (front/back)x8
Down Dog Passes x8
Hand-Release Push ups x8
Scap Pullups x8
Skill Work
Gymnastics Skill
10:00 to Review the Kip or Butterlfly Kip
10:00 to implement to Pull-ups
- Small sets and focus on technique. Begin warming up OHS during sets of skill work.
Metcon
Magic Mike (Time)
For time:
45 Overhead Squats (115, 75)
45 Pull-ups
Rx+:(135, 95) (C2B Pull-ups)
L3: (95, 65)
L2: (75, 55) (BA Pull-ups)
L1: (65, 35 Front Squat) (Ring Rows)
9:00 Cap
Accessory Work
Single Arm Banded Pushdowns (50-100 Each)


CrossFit


2017-01-17


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Tuesday
Warm-up
- Dynamic Warm-up
- Metcon Set-up
Metcon
Metcon (No Measure)
EMOM 40:
Minute 1: 45s Assault Bike
Minute 2: 45s Row
Minute 3: 12 Burpees
Minute 4: 30m Bear Crawl
Minute 5: Rest
Cool Down
5:00 of Static Stretching


CrossFit


2017-01-16


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Monday
Warm-up
Dynamic Warm-up
Mobility
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.
1b) Cook Squats x 5 reps. Rest 10s.
1c) Lateral Lunge x 5 ea. Rest 10s.
Strength
1 1/4 Back Squat (3 RM. Rest 2:00.)
Back Squat (Beginners: 8 x 3, adding weight if form permits)
Metcon
125 (Time)
For time:
75 Double Unders
50 T2B
75 Double Unders
50 Front Squats (115, 75)
75 Double Unders
50 KBS (70, 53)
Rx+:(135, 95)
L3: (50 DU's) (30 T2B) (95, 65) (53, 35)
L2: (60s of Attempts) (Knee Lifts) (75, 55) (45, 25)
L1: (75 Singles) (Knee Lifts) (Goblet Sq) (35, 25 Rus Swing)
20:00 Cap
Accessory Work
Reverse Hypers (Accumulate 50 Reps.)


CrossFit


2017-01-15


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Sunday
Warm-up
10 PVC Pass Throughs
10 PVC around the worlds ea.
30s Lat Stretch in Pull-up Rig
Mobility
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
Strength
1: Paused Front Squat (4 x 4 (3 ct). Rest 90s.)
2: Single Leg RDL (3 x 8-10 ea. Rest 60s.)
Metcon
Metcon (Time)
For time:
50-40-30-20-10
Double Unders
Calorie Rower (or 1/2 Calories on Assault Bike)
Rest 1:00
25:00 Cap
After Bash!
Accumulate: 60s in Side Plank


CrossFit


2017-01-14


Book a free 30min Nutrition Consult with Ari today
Muscle Up Clinic January 21st 9:30am
Sign up on the Event Page
Saturday
Warm-up
With a barbell:
5 Hang Power Clean
5 Front Squat
5 Presses from Split
Rest
5 Hang Squat Cleans
5 Push Presses
5 Back Squats
Rest
3 Squat Cleans
3 Push Jerks
Rest
5 Squat Clean and Jerks. Reset on each rep.
*Add light weight as needed.
Skill Work
Rope Climb Technique + Scaling
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2:
AMRAP 40:
100 Meter Run
3 Clean and Jerks (135, 95)
10 Wallballs (20, 14)
1 Rope Climbs
*One athlete completes a full round before switching
L3: (115, 75)
L2: (95, 65) (14, 10) (10 BA Strict Chin-ups)
L1: (65, 35) (10, 8) (10 RR Per RC)
Cool Down
5:00 of Static Stretching if time permits


CrossFit


2017-01-13


Friday
Warm-up
"Burgener Warm-up w. a pvc"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Mobility
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
Strength
1: Speed Back Squat (5x4 @ 60-70% with 1 count pause)
2: Barbell RDL (3 x 10, highest weight you used wk 1 for all sets.)
Metcon
Metcon (Time)
For time:
21-15-9
KBS (70, 53)
Burpees
Rest 4:00
L3: (53, 35)
L2: (45, 25)
L1: (35, 20)
Rest 4:00
Metcon (Time)
For time:
21-15-9
Goblet Squats (70, 53)
Ball slams (30, 20)
L3: (53, 35)
L2: (45, 25)
L1: (35, 20)
Accessory Work
Banded Leg Curls (100 Heavy Banded Leg Curls)


CrossFit


2017-01-12


Thursday
Warm-up
Dynamic Warm-up
Mobility
Couch Stretch x 1:00 ea
Ankle Mobility x :30ea
Strength
1a: Jump Squat (3 Rounds, 30s work/30s rest)
1b: Hollow Rock (3 Rounds, 30s work/30s rest)
1c: KB Figure 8s (3 Rounds, 30s work/30s rest))
1d: Assault Bike (3 Rounds, 30s work/30s rest)
Metcon
Metcon (No Measure)
"Goat WOD"
EMOM 20:
ODD Minutes: Goat #1 40s Work
EVEN Minutes: Goat #2 40s Work
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2017-01-11


Wednesday
Warm-up
3 Rds of Strict "Cindy"
5 Pull- ups/10 Ring Rows
10 Push-ups (from knees okay)
15 Air Squats
Rest 30s
Mobility
Shoulder Prep (2 sets):
Shoulder Circles (front/back)x8
Down Dog Passes x8
Hand-Release Push ups x8
Scap Pullups x8
Strength
Hang Power Clean + Push Press + Jerk ( 7 x 1 + 1 @80% of PP, every 60s.)
Metcon
Metcon (Time)
4 RFT:
30 Double Unders
15 Hang Power Snatch (75, 55)
30 Double Unders
15 SDHP (75, 55)
Rx+:(95, 65) (3 Ring MU in place of SDHP ea rd)
L3: (65, 35) (30s DU attempts)
L2: (55, 25) (50 Singles)
L1: (15:00 Cap
Accessory Work
Banded Pushdowns (50 Heavy Banded Pushdowns)
Banded Pull Aparts (100 Total (50 in front/50 behind neck))


CrossFit


2017-01-10


Tuesday
Warm-up
Row 500m
20 Wallballs
20 Banded Pull-aparts
10 Yoga Push-ups
20 Banded Pull-aparts
20 Wallballs
Row 250 meters or Run 200 meters
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
1a: Wide Stance Goblet Box Squat (4 x 8. Rest 60s.)
1b: DB Hammer Curls (4 x 8. Rest 60s.)
Metcon
Metcon (Calories)
In 25:00 in teams of 2:
100 DB Thrusters (moderate weight)
100 Renegade Rows (same weight as above)
Remaining time Max Meters of: Rowing, Running, or Assault Bike (athlete choice)
*One person works. Split work however desired/partition rounds.
Accessory Work
Dead Bugs (3 x 10)


CrossFit


2017-01-09


Monday
Warm-up
Power Clean x 5
Front Squat x5
Dip-Shrug x5
Thruster x5
Hang Squat Clean x5
Power Clean x5
Then,
10 Back Squat w. bar
10 Goodmornings
10 Box Jumps w. step down
Mobility
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
Strength
BB Front Rack Reverse Lunges (5RM on each leg. Rest 2:00)
Metcon
Breath (AMRAP - Rounds and Reps)
AMRAP 12:
10 Power Cleans (135, 95)
10 Burpee Box Jumps (24, 20)
L3: (115, 75)
L2: (95, 65) (20, 15)
L1: (95, 65 Deadlifts) (Burpees)
Accessory Work
Reverse Hypers (3 x 20. Rest 60s.)


CrossFit


2017-01-08


Sunday
Warm-up
General Warm-up
5:00
+
Power Clean Drills:
Front Squat x5
Dip-Shrug x5
Muscle Clean (from hip) x5
Hang Power Clean x5
Power Clean x5
Then,
10 Back Squat w. bar
10 Goodmornings
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
1: Power Clean (6 x 3 adding weight each set. Rest 90s.)
2: Kipping Pull Ups (3-4 sets of 5-7 reps. Rest 60s.)
Metcon
Metcon (Time)
For time:
Row 1k
50 Air Squats
30 Power Cleans (95, 65)
Row 750m
40 Air Squats
20 Power Cleans
Row 500m
30 Air Squats
10 Power Cleans
Rx+:(135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2017-01-07


Saturday
Warm-up
Dynamic Warm-up
Mobility
Foam roll, 10 pases ea.
- Thoracic Spine
- Lats
- IT Bands
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Cool Down
Worlds Greatest Stretch x 30s each pose


CrossFit


2017-01-06


Friday
Warm-up
4 Rounds of Tabata:
Double Under or DU Attempts
Then,
W. an empty barbell, 2 sets
10 deadlifts
10 back squats
10 Goodmornings
10 reverse lunges in place
*rest as needed
Strength
1: Speed Back Squat (5x5 @ 55-65% with 1 count pause)
2: BB Single Leg RDLs (4 x 8 ea, add weight each set. Rest 90s)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
7 Hang Squat Cleans (95, 65)
21 Double Unders
Rest 3:00
L3: (75, 55)
L2: (65, 35) (20s Attempts)
L1: (45, 25) (30 Singles)
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
5 Hang Squat Cleans (135, 95)
21 Double Unders
Rest 3:00
L3: (115, 75)
L2: (95, 65) (20s Attempts)
L1: (65, 35) (30 Singles)
Metcon (AMRAP - Rounds and Reps)
AMRAP 3:
3 Hang Squat Cleans (185, 125)
21 Double Unders
L3: (135, 95)
L2: (115, 75) (20s Attempts)
L1: (75, 55) (30 Singles)
Accessory Work
Banded Hip Flexor Pulls (50 each)
Russian Twists (3 x 20)


CrossFit


2017-01-05


Thursday
Warm-up
Row 500m
+
Dynamic Circle Warm-up
Or a fun Game
that incorporates some movement
Mobility
Worlds Greatest Stretch
Strength
1a: Chin-ups (Strict. 3 x 8-10. Rest 30s.)
1b: Ring Rows (3 x 8-10. Rest 30s.)
1c: Standing DB Side Bend (3 x 8-10 ea. Rest 30s.)
Focus is on obliques.
Hold DB in left hand, then perform side bend, try reaching right hand to right knee and queeze right oblique. Repeat on other side
Metcon
Metcon (Time)
For total time:
200 Meter Shuttle Sprint (50m Intervals)
50 Walking Lunges
20 Burpees
Rest 2:00
200 Meter Shuttle Sprint (50m Intervals)
50 Abmat Sit-ups
15 Burpees
Rest 2:00
200 Meter Shuttle Sprint (50m Intervals)
50 Renegade Rows
10 Burpees
*Scale as needed
25:00 Cap
Accessory Work
Max Plank
Hold Plank until failure


CrossFit


2017-01-04


Wednesday
Warm-up
2 sets, w. a empty barbell:
- 8 Muscle Clean
- 8 Hang Power Cleans
- 8 Bent-over Rows
- 8 Push Press
- 10 Band Pull-aparts
Rest 30-60s between sets
Mobility
2 x 8 Wallslides
*arms at 90 degrees/ribs down
Strength
Hang Power Clean + Push Press + Jerk (8 x 1 + 1 @ 75% of Push Press every 60s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 12:
15 Hang Pwr Cleans (115, 75)
12 Push Press (115, 75)
9 T2B
Rx+:(135, 95)
L3: (95, 55)
L2: (14, 10) (65, 35) (Knee lifts)
L1: (10, 8) (55, 25) (Knee lifts)
Accessory Work
Banded Pushdowns (50-100)
Banded Pull Aparts (50-100)


CrossFit


2017-01-03


Tuesday
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
Mobility
Foam Roll x 10 passes each
- Thoracic Spine
- Lats
- Adductors
Skill Work
Gymnastics Skill Work
- T2B
- Pistols
*Spend 10:00 Supersetting the two
Toes-To-Bar
Pistols
Metcon
Metcon (Time)
With a partner:
4 RFT:
Row 1K
50 KBS (53, 35)
30 Push-ups
*One person works
Rx+:(10 Ring Dips in place of Push-ups)
L2: (45, 35) (Box Push-ups)
L1: (35, 25 Rus Swing) (Box Push-ups)
25:00 Cap
Cool Down
Foam Roll Quads/Calves x 10 Passes each.


CrossFit


2017-01-02


Monday
Warm-up
2 Sets of:
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Jerk
5 Burpees
5 Back Squats
5 Goodmornings
*Add light weight and repeat 1 more time.
Mobility
Pigeon Pose on a box: 60-90s ea. side
Strength
Banded Deadlift (Work up to a 1RM. Rest 2:00)
Metcon
Walking Dead (AMRAP - Rounds and Reps)
AMRAP 7:
12 Deadlifts (135, 95)
9 Bar Facing Burpees
6 Front Squats (135, 95)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Accessory Work
Banded Leg Curls (100 ea.)
Reverse Hypers (3 x 15-20. Rest 90s.)


CrossFit


2017-01-01


Happy New Year!
Warm-up
10 PVC Pass Throughs
10 PVC around the worlds ea.
30s Lat Stretch in Pull-up Rig
Skill Work
"Burgener Warm-up w. a pvc"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Strength
1: Snatch Grip Deadlift (5x3 adding weight each set. Rest 90s.)
2: DB/KB Rows (3 x 12-15 ea. Rest 60s.)
Metcon
Metcon (Time)
For time:
Run 1 Mile or Row 2k
100 Air Squats
75 Push-ups
50 OHS (75, 55)
25 Strict Pull-ups
L3: (65, 45) (BA Pull-ups)
L2/L1: (55, 35) (Box Push-ups) (Ring Rows)
22:00 Cap
Accessory Work
L-Sit (Accumulate 30s-60s in L-Sit)


CrossFit


2016-12-31


Saturday
Warm-up
Abmat Pizza Game
Every time someone gets their "pizza" knocked off they perform 5 Air Squats, 5 Push-Ups, 5 Sit-Ups
+
400m run with a partner carrying a Medball
Mobility
Worlds Greatest Stretch x 20s each pose
Skill Work
Metcon Prep:
2 Sets Of:
5 Russian KB Swings
5 Wallballs
100m Run
Metcon
Metcon (Time)
With a partner 5 RFT:
20 Burpees
30 KBS (70, 53)
40 Wallballs (20, 14)
L3: (53, 35)
L2: (45, 25) (14, 10)
L1: (35, 25) (10, 8)
25:00 Cap


CrossFit


2016-12-30


Friday
Warm-up
Dynamic Warm-up that includes glute activation
Mobility
1a) Wall Squats: 2 x 5.
*Slow/Controlled
1b) Pigeon Pose x 30s each.
2) Deadbugs x 20 reps.
Strength
1: Speed Back Squat (5x5 @ 50-60% with 1 count pause)
2: Barbell RDL (4x8, add weight each set. Rest 90s.)
Metcon
Quick Hitter (AMRAP - Rounds and Reps)
AMRAP 6:
21-15-9
Thrusters (95, 65)
T2B
L3: (75, 55)
L2: (65, 45) (Knee lifts)
L1: (45, 25) (Knee Lifts)
Accessory Work
KB Reverse Lunge (3x6. Rest 60s.)
Reverse Hypers (3x15-20. Rest 90s.)


CrossFit


2016-12-29


Thursday
Warm-up
Rowling with a partner x 8 Rounds (this should take about 12:00)
One person works. While one person works other athlete completes
- 5 Hollow Rocks, 5 Yoga Push-ups, 5 Air Squats, 5 Squat Thrusts
Strength
Farmer Carry Relay
In teams of 3 for 10:00
100 Meter UB Farmer Carry (70, 53)
*Sets of 100m without dropping.
*Drop = team penalty of
7 Burpees each athlete
Farmer's Carry (Teams of 3 for 10:00, 100m UB)
Metcon
Metcon (Time)
4 Rounds of:
10 Box Jumps w. step down (24, 20)
20 Renegade Rows (total)
30 Walking Lunges (BW)
40 Double Unders
Rest 1:00
Cool Down
5:00 of Static Stretching if Time Permits


CrossFit


2016-12-28


Wednesday
Warm-up
5:00 Dynamic
Then,
2 Sets of:
5 Muscle Cleans
5 Press
5 Hang Power Cleans
5 Jerks
5 OHS
*In between sets complete:
15 Banded Pull-aparts
15 Banded Pushdowns
Skill Work
Hang Power Clean + Jerk Technique Review
Strength
Hang Power Clean + Push Press + Jerk (10 x 1 + 1 @ 70% of Push Press every 60s.)
Metcon
Metcon (Weight)
EMOM 12:
ODD Minutes: 10 Pull-ups
EVEN Minutes: 10 OHS (95, 65)
Rx+:(5/3 Ring Muscle-ups in place of Pull-ups)
L3: (75, 55)
L2: (Assisted Pull-ups) (65, 35)
L1: (Ring Rows) (Front Squat 65, 35)
Accessory Work
Banded Pushdowns (50-100)
Banded Pull Aparts (50-100)


CrossFit


2016-12-27


Tuesday
Warm-up
20 Walking Lunges
20 Hollow Rocks
20 Mountain Climbers
Then w. a bar
10 RDLs
8 Muscle Cleans
6 Front Squats
Add light weight to bar:
3 Power Cleans
2 Front Squats
1 Squat Clean
*X-Band walk x 10 steps each direction
Skill Work
Perform 3 x 3 Warming up cleans
*Between each set complete 20s pigeon pose each side.
Strength
Squat Clean (1 RM. Rest 2:00. Take 8-10 Singles.)
Metcon
Metcon (AMRAP - Reps)
AMRAP 10:
3 Power Cleans (115, 75)
3 Front Squats (115, 75)
3 Burpees
6 Power Cleans
6 Front Squats
6 Burpees
9 Power Cleans
9 Front Squats
9 Burpees
And so on adding 3 reps
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
Accessory Work
Banded Leg Curls (50-100 ea.)
Weighted Sit-ups (30-50)


CrossFit


2016-12-26


Monday
Warm-up
Coach Led Dynamic Warm Up
Skill Work
Metcon Movement Review
Metcon
Lumberjack 20 (Time)
20 Deadlifts, 275#
Run 400m
20 Kettlebell swings, 70#
Run 400m
20 Overhead Squats, 115#
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps, 24"
Run 400m
20 Dumbbell Squat Cleans, 45#
Run 400m
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here


CrossFit


2016-12-24


Saturday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll
-Lats
-Thoracic Spine
- Adductors
Skill Work
Metcon Set-up And Review
Metcon
Metcon (Time)
“12 Days of Christmas w. a partner”
1 Deadlift (135, 95) (12 reps)
2 Power Cleans (135, 95) (22 reps)
3 Thrusters (135, 95) (30 reps)
4 Alternating Pistols (36 Reps)
5 C2B Pull-ups (40 Reps)
6 KBS (70, 53) (42 Reps)
7 Wallballs (20, 14) (42 reps)
8 Push Jerk (135, 95) (40 reps)
9 Box Jumps (30, 24) (36 reps)
10 T2B (30 reps)
11 Bar Facing Burpees (22 reps)
12 Ring Muscle-ups (or 12 Squat Clean Thrusters 135, 95)

Each athlete will complete all work listed meaning the work is NOT split, but one person will complete their work while their partner rests ie. partner A complete all reps of whatever movement they are before switching.

L3: (115, 75) (Post Pistols) (Regular Pull-ups) (53, 35)
L2: (95, 65) (Box Pistols) (BA Pull-ups) (45, 30) (14, 10) (24, 20) (Knee lifts)
L1: (75, 55) (Box Pistols) (Ring Rows) (35, 25) (10, 8) (20, 15) (Knee Lifts) (Regular Burpees)
Cool Down
5:00 Static Stretching if time permits


CrossFit


2016-12-23


Friday
Warm-up
Dynamic Warm-up
Mobility
X-Band Walks x 2 sets:
10 steps in each direction
+ 10 Deadbugs with full exhale
Strength
Sled Push (10 x 40m. Rest 60-90s. Add moderate weight to sled)
Metcon
Metcon (AMRAP - Reps)
Tabata:
1) Jump Lunges
Rest 1:00
2) Mountain Climbers
Rest 1:00
3) Russian Twists w. a plate
Rest 1:00
4) Front Squats (95, 65)
Rest 1:00
5) Burpees
*Score = What you're grateful for this year =)
Accessory Work
Standing DB Side Bend (50 reps each side)
Focus is on obliques.
Hold DB in left hand, then perform side bend, try reaching right hand to right knee and queeze right oblique. Repeat on other side


CrossFit


2016-12-22


Thursday
Warm-up
1 Time through:
100m Shuttle Sprint
10 Hollow Rocks
100m Shuttle Sprint
10 Air Squats
100m Shuttle Sprint
10 Ring Rows or KB Rows
100m Shuttle
10 Russian Swings
Mobility
Worlds Greatest Stretch
Strength
3 Rounds:
1a) DB Split Squats x 6 ea. Rest 30s.
1b) DB 1-Arm Rows x 6 ea. Rest 30s.
1c) Side Plank x 20s ea. Rest 30s.
1a: DB Split Squats (3 x 6 ea. Rest 30s)
1b: 1-arm DB Row (3 x 6 ea. Rest 30s.)
1c: Side planks (3 x 20s ea. Rest 30s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
15 Calorie Row
12 SDHP (53, 35)
15 Ball Slams
12 Push-ups
L2: (45, 25) (Box Push-ups)
L1: (35, 20) (Knee Push-ups)
Accessory Work
Banded Pushdowns (50-100)


CrossFit


2016-12-21


Wednesday
Warm-up
With an empty barbell:
2 sets of:
5 Hang Muscle Cleans
5 Strict Presses
8 Bent-over Rows
5 Hang Power Cleans
5 Jerks
10 Wall Slides
Mobility
Lax Ball in Scapula + Pec: 20-30s ea. spot
Strength
Push Press (Work up to a 1RM. Rest 2:00.)
Metcon
Metcon (Time)
5 Rounds. Rest 90s.
6 Hang Pwr Cleans + S20H (135, 95)
10 Pull-ups
Rx+:(155, 105) (15 C2B Per Rd)
L3: (135, 95)
L2: (115, 75) (BA Pull-ups)
L1: (95, 65) (Ring Rows)
Accessory Work
Banded Pushdowns (100)


CrossFit


2016-12-20


Tuesday
Warm-up
Limber 11
Mobility
Spend 3:00 extra mins foam rolling or lax ball on hamstrings to recover from yesterdays training.
Skill Work
1) Kipping Skill Work or Butterfly Kip
*Spend 10:00 Working on Learning the Kip + Practing Small Sets
2) Gymnastics EMOM 9:
Minute 1: 8-10 Hollow Rocks
Minute 2: 10-12 Supermans
Minute 3: 10 Jump Lunges
Hollow Rock (3 x 8-10)
Supermans (3 x 10-12)
Jump Lunges (3 x 10)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
250m Row
20 Walking OH Lunges (45, 25)
15 Step Down Box Jumps (24, 20)
L3: (25, 15)
L2: (15, 10) (20, 15)
L1: (400M Row) (BW Lunges) (20, 15)
Accessory Work
Banded Hip Flexor Pulls (50 ea.)


CrossFit


2016-12-19


Monday
Warm-up
Dynamic Warm-up
Mobility
Glute/Hamstring Circuit:
1a) X-bands Walks x 10 ea. laterally
1b) Banded Goodmornings x 15.
1c) Single Leg Hip Thrusts w. 2 ct a top x 5 ea.
Strength
Front Squat Wave:
3-2-1-3-2-1. Rest 2:00
- Second wave should be heavier than first
Back Squat Wave
5-3-1-5-3-1. Second wave should be heaver than 1st wave.
Back Squat (5 x 5)
Metcon
On Track (AMRAP - Rounds and Reps)
EMOM 10:
3 Deadlifts (275, 185)
6 Burpees
9 Air Squats
Rx+:(315, 205)
L3: (225, 155)
L2: (155, 105)
L1: (135, 95) (4 Burpees)
Accessory Work
Dead Bugs (3 x 10. Rest 30s.)
Reverse Crunch (3 x 10. Rest 30s.)


CrossFit


2016-12-18


Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll 10 passes each
- Lats
- Quads
- IT Bands
- Thoracic Spine
Strength
1: Power Snatch (6 x 2, adding weight. Rest 90s.)
2a: DB Reverse Lunges (3 x 6 ea. Rest 30s.)
2b: 1-arm DB Row (3 x 8-10 ea. Reset 30s.)
Metcon
Metcon (Time)
3 RFT:
15 Calorie Row
15 Power Snatch (75, 55)
Rest 5:00
3 RFT:
15 OHS (75, 55)
15 Calorie Assault Bike or Row
L2: (65, 35)
L1: (45, 25)
*20:00 Cap (total)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-12-18


Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll 10 passes each
- Lats
- Quads
- IT Bands
- Thoracic Spine
Strength
1: Power Snatch (6 x 2, adding weight. Rest 90s.)
2a: DB Reverse Lunges (3 x 6 ea. Rest 30s.)
2b: 1-arm DB Row (3 x 8-10 ea. Reset 30s.)
Metcon
Metcon (Time)
3 RFT:
15 Calorie Row
15 Power Snatch (75, 55)
Rest 5:00
3 RFT:
15 OHS (75, 55)
15 Calorie Assault Bike or Row
L2: (65, 35)
L1: (45, 25)
*20:00 Cap (total)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-12-18


Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll 10 passes each
- Lats
- Quads
- IT Bands
- Thoracic Spine
Strength
1: Power Snatch (6 x 2, adding weight. Rest 90s.)
2a: DB Reverse Lunges (3 x 6 ea. Rest 30s.)
2b: 1-arm DB Row (3 x 8-10 ea. Reset 30s.)
Metcon
Metcon (Time)
3 RFT:
15 Calorie Row
15 Power Snatch (75, 55)
Rest 5:00
3 RFT:
15 OHS (75, 55)
15 Calorie Assault Bike or Row
L2: (65, 35)
L1: (45, 25)
*20:00 Cap (total)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-12-17


Saturday
Warm-up
Fun Warm-up- Coaches Choice
Skill Work
Metcon Set-up and Review
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 30 teams of 3:
10 Wallballs (20, 14)
8 Pull-ups
6 Burpee Box Jumps (24, 20)
Rx+:(C2B Pull-ups)
L2: (14, 10) (BA Pull-ups) (20, 15)
L1: (10, 8) (Ring Rows) (Burpees)
*One athlete completes a full round then switches


CrossFit


2016-12-16


Friday
Warm-up
Barbell Warm-up x 3 sets:
5 Deadlifts
5 Hang Muscle Cleans
5 Front Squats
5 Jerks
*20s pigeon pose ea side after each set. Add weight after each set but keep loads light.
Mobility
Glute Activation x 1 sets
Hip circles
- forward x 10 steps
- backward x 10 steps
- laterally x 10 steps
- hip thrusts on floor x 10
- laying clams x 10 ea.
Strength
1: Sumo Deadlift (5 x 4 @ 70%, every 65s.)
2: 1-arm DB Row (5 x 10 ea. Rest 60s.)
Metcon
The Rock (Time)
For time:
15-12-9-6-3
Power Cleans (135, 95)
Front Squats (135, 95)
Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
8:00 Cap
Accessory Work
Reverse Hypers (3 x 15-20)
GHD Back Extensions (3 x 15)


CrossFit


2016-12-15


Thursday
Warm-up
Circle everyone up:
Go through about 20 exercises
10 reps ea. let class choose
Mobility
General Mobility
- Athlete Choice of implement and 5:00 of tissue work
Strength
3 Rounds of:
1a) Wide Stance Goblet Squat x 8. Rest 30s.
1b) TGU x 2 ea. Rest 30s.
1c) Farmer Carry x 40-50m. Rest 30s.
Wide Stance Goblet Squat (3x8. Rest 30s.)
Turkish Get Up (3x2 ea. Rest 30s.)
Farmer's Carry (3x40-50m. Rest 30s.)
Metcon
Metcon (Time)
For time:
10-20-30-40
G20H w. plate (45, 25)
Walking OH Walking Lunges (45, 25)
Double Unders
L2: (60s Attempts)
L1: (BW Lunges) (2x Singles)
14:00 Cap
Cool Down
Worlds Greatest Stretch


CrossFit


2016-12-14


Wednesday
Warm-up
5:00 Dynamic
+
3 Rds of:
5 Muscle Clean
5 Push Press
3 Power Clean
3 Jerks
*Add light each set
Mobility
Foam Roll x 10 passes each
Lats
Thoracic Spine
Strength
Weighted Wide Grip Pull-ups (Accumulate 20-25 reps, adding weight.)
Metcon
Jumanji (Time)
For time:
Row 1k
50 KBS (70, 53)
30 Push Press (135, 95)
Rx+:(15 Bar Muscle-ups instead of Push Press)
L3: (53, 35) (115, 75)
L2: (45, 25) (95, 65)
L1: (35, 25 RKBS) (75, 55)
13:00 Cap
After Bash!
DB Tricep Extensions to Chin (3 x 12-15)


CrossFit


2016-12-13


Tuesday
Warm-up
Abmat Pizza Game (2 burpee penalty for drops)
+
20 Air Squats
20 Sit-ups
20 Walking Lunges
20 Supermans
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
1: Power Clean (5 x 3. Rest 90s. Add weight each set.)
2: DB Reverse Lunges (2 x 10 ea. Rest 30s.)
Metcon
Metcon (Time)
4 Rounds:
Run 100 Meters
30 Air Squats
Run 100 Meters
20 Push-ups
Run 100 meters
10 Burpees
Rest 2:00
L1: (3 Rounds)
30:00 Cap
Cool Down
5:00 of Static Stretching/Tissue Work if time permits


CrossFit


2016-12-12


Monday
Warm-up
5:00 Dynamic
Then, with an empty barbell
5 Deadlifts
5 Muscle Snatches
5 Bent-over Rows
5 Knee lifts or T2B
- Add light weight and repeat
Mobility
2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)
Strength
Back Squat Wave:
5-3-1-5-3-1
- Rest 2:00
- Second wave should be heavier than 1st wave
- Beg: 5 x 5
Back Squat Wave (5-3-1-5-3-1. Rest 2:00)
5-3-1-5-3-1. Second wave should be heaver than 1st wave.
Back Squat (5 x 5)
Metcon
CrossFit Games Open 15.1 (AMRAP - Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
Accessory Work
Banded Leg Curls (Accumulate 75-100 each)
Banded Pull Aparts (Accumulate 75-100)


CrossFit


2016-12-11


Sunday
Warm-up
Row 500m
+
Dynamic Circle Warm-up
Or a fun Game
that incorporates some movement
Mobility
Foam Roll
-Lats
-Thoracic Spine
-Glutes
-It Bands
-Calves
:30-:45ea
Samson Stretch 2x30s ea
Strength
1: Good Mornings (4 x 8, Rest 90s.)
2a: Rear Foot Elevated Split Squat (3 x 6 ea. Rest 30s.)
2b: Banded Pull Aparts (3 x 25. Rest 30s.)
Metcon
Metcon (Time)
For time:
75 Calorie Row
25 Thrusters (95, 65)
75 Double Unders
25 Thrusters
75 Calorie Row
20:00 Cap
L3: (75, 55)
L2: (65, 35) (60s Attempts)
L1: (55, 25) (100 Singles)


CrossFit


2016-12-10


Saturday
Warm-up
Dynamic Warm-up
Jog around gym + "Roxanne" burpees
Mobility
Tissue Work
5-10:00 spent where your members are most sore. Most people should spend more time rolling their lats as most people have poor tissue quality there which in turn effects their OH positioning
Strength
1a: Close Grip Bench Press (4 x 5. Adding weight. Rest 60s.)
1b: Bent Over Row (4 x 6. Adding weight. Rest 60s.)
Metcon
Metcon (Time)
4 RFT with a partner:
800m Run
20 Box Jumps (24, 20)
2 Rope Climbs
L2: (20, 15) (15 Pull-ups per rd)
L1: (20, 15) (15 Ring Rows per rd)
25:00 Cap
After Bash!
Abs + Arms Athlete Choice x 3 sets each.


CrossFit


2016-12-09


Friday
Weightlifting
X-Band Walks x 2 sets:
10 steps in each direction
Spend no more than 5:00 on this
+ 20 Walking Lunges
10 Sumo Deadlifts (empty BB)
10 Russian Swings
+
Accummulate :90 in the bottom of a (perfect) squat
Skill Work
Sumo Deadlift and Squat Snatch Review
Strength
1: Sumo Deadlift (5 x 5 @ 65%, every 65s.)
2: Squat Snatch (4 x 2. Rest 60s.)
Metcon
Ghost (AMRAP - Rounds and Reps)
AMRAP 7:
7 Squat Snatches (95, 65)
10 Bar Facing Burpees
L3: (75, 55)
L2: (65, 35)
L1: (95, 65 Deadlifts)
After Bash!
Banded Leg Curls (100-150 each)


CrossFit


2016-12-08


Thursday
Warm-up
Fish Game on Rower
Skill Work
L-Sit and Handstand Review
Strength
EMOM 12:
Minute 1: 10s L-Sit
Minute 2: 20s HS Hold
Minute 3: Lat Mobility
L-Sit (4 x 10s)
Handstand Holds (4 x 20s)
Metcon
Metcon (Calories)
In 22:00 with a partner:
150 Russian KBS (53, 35)
150 Goblet Squats (53, 35)
Remaining time: Max Calories on the Rower
Rx+:(Assault Bike Max Cals)
L3: (45, 25)
L2: (35, 25)
L1: (35, 25 Russian Swing)
Cool Down
5:00 of Static Stretching/Tissue Work if time permits


CrossFit


2016-12-07


Wednesday
Warm-up
2-3 Rounds
5 Yoga Push-Ups
10 Lying Trunk Rotations
25 Double Unders or 30s practice double unders
Mobility
Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side
Strength
EMOM 12:
Minute 1: 15/10 Push-ups
Minute 2: 50 Ft. Bottoms Up KB Carry ea Arm
Minute 3: BB Rows x 10-12, AHAP.
Push-ups (4 sets x 15/10)
Bottoms Up Famer's Carry (4 sets x 20m each arm)
Walk with KBs upside down
Barbell Row (4 x 10-12 AHAP)
Metcon
Metcon (4 Rounds for time)
Every 4:00 x 5 sets:
200 meter run
10 T2B
15 Wallballs (20, 14)
Rx+:(15 reps each) (HSPU)
L2: (Knee lifts) (14, 10)
L1 Metcon:
5 Rds:
Run 100-200m
10 Knee Raises
10 Wallballs (10, 8)
Rest 1:1
After Bash!
Banded Pushdowns (3 x 25)


CrossFit


2016-12-06


Tuesday
Warm-up
"Burgener Warm-up w. a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Mobility
Foam Roll x 10 pasese each
- IT Bands
- Quads
- Lats
Strength
Hang Squat Snatch (6 x 3. One weight for all sets, working technique.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 17:
50 Double Unders
20 KBS (53, 35)
10 Pull-ups
L3: (35, 35)
L2: (30s of DU attempts) (30 BW Lunges) (45, 25) (Assisted Pull-ups)
L1: (75-100 Singles) (BW Lunges) (10 Ring Rows)
Cool Down
5:00 of Group Static Stretching


CrossFit


2016-12-05


Monday
Warm-up
W. an empty barbell, 3 sets
8 deadlifts
8 Sit-ups
8 Front Squats
8 Goodmornings
8 (total) reverse lunges in place
8 Muscle Cleans
*rest as needed
Mobility
Hip Opener on 24 or 30" Box. This is a pigeon pose on the box to open hips/glutes. Hold each side for 60s.
Strength
Sled Push (5 x 20m AHAP. Rest 2:00. Work up to Max.)
Metcon
Quad City (Time)
For time:
30 Back Squats (165, 115)
1k Row
Rx+:(225, 155)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
After Bash!
Farmer's Carry (Accumulate 200m AHAP)


CrossFit


2016-12-04


Sunday
Warm-up
5:00 Dynamic Warm-up
Then,
With an empty bar:
30 Single Unders
- 5 Muscle Snatches
- 4 Power Snatches
- 3 OHS
2 Hang Squat Snatches
30 Single Unders
Mobility
3x
10 PVC Pass Thru
10 PVC Good Mornings
10 Squats
10 Scorpions
Strength
1: Power Snatch + Hang Squat Snatch (5 x 1 + 1, Rest 90s. Add weight each set.)
2: Handstand Holds (3 x 20-30s. Rest 60s.)
Metcon
Metcon (Time)
4 RFT:
Run 400 Meters
25 Wallballs (20, 14)
17:00 Cap
After Bash!
Side planks (3 x 20s. ea. Rest 30s. )


CrossFit


2016-12-03


Saturday
Warm-up
Supercalifragilisticexpialidocious Dynamic Warm-Up
Skill Work
Rope Climb J Technique Review + Metcon Set-up
Metcon
Metcon (AMRAP - Rounds and Reps)
With a partner for 33:00 ascending reps:
1 Rope Climb
2 Box Jump Overs
3 Hang Power Cleans (135, 95)
4 S20H (135, 95)
500m Row
2 Rope Climbs
3 Box Jump Overs
4 Hang Power Cleans
5 S20H
500m Row
L3: (2 Strict Chin-ups per rope climb) (115, 75)
L2: (2 Assisted Strict Chin-ups per rd) (20, 15) (95, 65)
L1: (5 Ring Rows per rd) (Step-ups) (65, 35)
Cool Down
5:00 of Static Stretching/Tissue Work if time permits


CrossFit


2016-12-02


Friday
Warm-up
With an empty Barbell
2 Rounds
10 Good Mornings
10 Bent Over Rows
:30 Straddle Stretch
-Sit behind the bar and use it to pull yourself down
Mobility
Worlds Greatest Stretch x 3ea
Half Kneeling Groin Mob x 5ea
Strength
1: Sumo Deadlift (5 x 5 @ 60%, every 60s.)
1-arm DB Row (3 x 15 ea. Rest 60s.)
Metcon
Metcon (Time)
For time:
30 Pull-Ups
30 Burpees
30 Thrusters (95, 65)
L3: (75, 55)
L2: (BA Pull-ups) (65, 35)
L2: (BA Pull-Ups) (45, 25)
L1: (Ring Rows)
7:00 Cap
Accessory Work
Banded Hip Flexor Pulls (50 each)
Banded Leg Curls (50-100 each)


CrossFit


2016-12-01


Thursday
Warm-up
Play Around the world PVC Game
Mobility
Couch Stretch x 1:00 ea
Ankle Mobility x :30ea
Strength
Skill Work/GPP
4 Rds of:
1a) 1:00 Pistol Practice
1b) Farmers Carry x 150 ft (40-50m).
Rest as needed between sets.
1a: Pistols (4 x 1:00 Pistol Practice)
1b: Farmer's Carry (4 x 40-50m)
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 2:
AMRAP 21:
21 Power Snatch (75, 55)
21 Russian KBS (70, 53)
21 Burpees
21 Calorie Assault Bike
L3: (65, 35) (53, 35)
L2: (45, 25) (45, 25)
L1: (
Cool Down
5:00 of Static Stretching/Tissue Work if time permits


CrossFit


2016-11-30


Wednesday
Warm-up
2 Rounds with a partner (warm-up pace)
P1: Jog 200m
P2: 6 Push Ups, 9 Russian KBs, 12 Sit Ups

-Partners switch places when each one finishes their part
Mobility
Foam Roll x 10 passes each
Lats
Thoracic Spine
Strength
Turkish Get Up (Accumulate 20 reps. Work up to challenging weight.)
Chin-ups (Accumulate 25 reps. Weighted, body weight, PA.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
30 Double Unders
20 S20H (115, 75)
10 Muscle-ups or Ring Dips
L3: (95, 65) (Bar Dips)
L2: (30s DU Attempts) (75, 45) (Push-ups)
L1 Metcon:
AMRAP 10
30 Single Unders
20 DB Push Press (light)
10 Box Push-ups
Accessory Work
Bent-over Lateral Raises: (2 x 20. Rest 30s)


CrossFit


2016-11-29


Tuesday
Warm-up
5:00 Dynamic Warm Up
+
3 Rds of:
5 Muscle Clean
5 Push Press
3 Power Clean
3 Jerks
*Add light each set.
Mobility
Samson Stretch 2 x :30 each
Strength
2 Hang Power Clean + 2 Jerk (6 x 2 + 2. Rest 90s. Add weight or work technique.)
Metcon
Metcon (Time)
3 Rounds of, Rest 3:00
500m Row
30 UB Wallballs (20, 14)
*If you break complete 5 Burpees
Score = total time
L2: (14, 10)
L1: (10, 8)
25:00 Cap
Accessory Work
Front Rack Reverse Lunges (3 x 6 ea. Rest 60s.)


CrossFit


2016-11-28


Monday
Warm-up
5:00 Dynamic Warm Up
Then,
With an empty bar:
5 Snatch Grip Deadlifts
5 Muscle Snatches
10 Good Mornings
10 Back Squats
*Add some weight and repeat
Mobility
X-Band Walks x 2 sets:
10 steps in each direction
Strength
1: Snatch Grip Deadlift (5x4, Adding Weight Each Set. Rest 2:00)
2:
Power Snatch: Warm-up for metcon and practice technique.
Metcon
Isabel (Time)
For Time: 30 Snatches, 135# / 95#
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
7:00 Cap
Metcon (AMRAP - Rounds and Reps)
Beginner Metcon
AMRAP 6:
6 Cals Assault Bike or 6 Burpees
10 Deadlifts (95, 65)
Accessory Work
Banded Leg Curls (50-100 each.)
Banded Low to High woodchops (2-3 x 10 each.)


CrossFit


2016-11-27


Sunday
Warm-up
2 Rds, going over technique. After round 1 people can add a little bit of weight to the bar.
5 Deadlifts
5 Muscle Cleans
10s Pigeon Pose ea
5 Power Cleans
5 Jerks
10s Pigeon Pose ea.
Accessory Work
With Light pair of DBs
10 Lateral Raises
10 Hammer Curls
10 Bent-over Lateral Raises
10 Alt. DB Curls
Strength
1: Hang Power Clean + Hang Squat Clean + Front Squat ( 5 x 1 + 1 + 2. Rest 90s.)
2: Chin-ups (Accumulate 25 Reps.)
Metcon
1: Metcon (Weight)
EMOM 10:
ODD Minutes: 15 Goblet Squats (53, 35)
EVEN: 15 KBS (53, 35)
Rest 2:00
2: Metcon (No Measure)
EMOM 10:
ODD Minutes: 8-10 Burpees
EVEN Minutes: 10 Hollow Rocks
After Bash!
Hollow Rock Hold (3 x 10-20s. )


CrossFit


2016-11-26


Saturday
Warm-up
Fun For The Whole Family Coach's Choice Dynamic Warm Up
Skill Work
Movement Review For Metcon
Metcon
Metcon (AMRAP - Rounds and Reps)
With a partner:
10:00 of Farmer Carries x 40m (70, 53)
10:00 of Sled Push x 40m (90, 30)
10:00 of "The Chief"
3 Power Cleans (135, 95)
6 Push-ups
9 Air Squats
*Scale as needed. One person works.
Accessory Work
DB Hammer Curls (3x15. Rest 60s.)


CrossFit


2016-11-25


Friday
Warm-up
5:00 Dynamic Warm-up
+
2 Rounds w. a barbell
5 Hang Muscle Cleans
5 Hang Squat Cleans
5 Push Press
5 Jerks
Rx+
Warm-up bar muscle-ups between sets.
Mobility
- Softball on Glute x 60s each
- 2 x 5 ea. w. 2 ct a top Glute Bridge
Strength
2 Hang Squat Clean + 2 Jerk (Max Load in 8:00)
Bar Muscle-ups (Max in 90s)
Metcon
Out of Time (AMRAP - Reps)
7:00 to complete:
400 meter run
Remaining time AMRAP:
Squat Clean Thruster (135, 95)
Score = total reps
L3: (115, 75)
L2: (95, 65)
L1: (65, 35)
Accessory Work
Reverse Hypers (3 x 10-15. Rest 60s.)
Single Leg RDL (3 x 8 each. Rest 60s.)


CrossFit


2016-11-24


Thanksgiving Thursday
Warm-up
Coach Led Dynamic Warm-Up
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here


CrossFit


2016-11-24


Thanksgiving Thursday
Warm-up
Coach Led Dynamic Warm-Up
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here


CrossFit


2016-11-23


Wednesday
Warm-up
Light Turkish Get-ups
Accumulate 12-15 Reps each arm
+
400m run
Mobility
Lax Ball x 20s ea
- Pecs
- Scapular
Strength
Floor Press: Work up to 1RM. Rest 2:00
- Take 8-10 sets
- Beginners: 5 x 5, pause on floor for 1ct.
- Make sure you have a spotter
Floor Press (Work up to 1RM. Rest 2:00. )
Metcon
Metcon (5 Rounds for time)
Every 3:00 x 5 Sets.
20 Wallballs (20, 14)
15 Box Jumps w. step down (24, 20)
10 Pull-ups
Rx+:(C2B Pull-ups)
L2: (14, 10) (BA Pull-ups)
L1: (10, 8) (20, 15) (Ring Rows)
Accessory Work
Banded Pushdowns (50-100)
Banded Pull Aparts (50-100)


CrossFit


2016-11-22


Tuesday
Warm-up
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 OHS
Mobility
Foam Roll 10 passes each
- Lats
- IT Bands
- Thoracic Spine
Strength
1: Hang Power Snatch (6 x 3. Rest 90s. Pick 1 weight and work technique.)
2: Goblet Lateral Lunges (2 x 10. Rest 60s.)
Metcon
Metcon (AMRAP - Reps)
EMOM 20:
Minute 1: Assault Bike or Row for 40s
Minute 2: 40s DB Snatches from Floor alternating
Minute 3: 40s Burpee Pull-ups
Minute 4: V-Ups
Minute 5: Rest
*Score = total Burpees + totals Calories Completed
Cool Down
Static Stretch x 5:00


CrossFit


2016-11-21


Monday
Warm-up
W. an empty barbell, 3 sets
8 deadlifts
8 Front Squats
8 Goodmornings
8 (total) reverse lunges in place
8 Hang Muscle Cleans
*rest as needed
Skill Work
T2B Drills:
Strict Knee Lift x5
Kip x5
Kipping Knee Lift x5
Knees to Elbows x5
Toes to Bar x5
Strength
Front Squat w. chains or bands: Work up to a heavy set 1. Rest 2:00
- Take 8-10 sets
- Beginners: 5 x 5, no chains. Rest 2:00
Front Squat with Bands or Chains (Work up to a heavy set 1.)
Front Squat (5 x 5)
Metcon
Tightrope (Time)
5 RFT:
10 Bar Facing Burpees
10 Front Squats (135, 95)
10 T2B
L3: (115, 75)
L2: (95, 65) (Knee lifts)
L1: (65, 35) (Knee lifts) (Reg burpees)
17:00 Cap
Accessory Work
Banded Leg Curls (2 x 50 reps each)


CrossFit


2016-11-20


Sunday
Mobility
"Limber 11"
Skill Work
Skill Training
EMOM 12:
ODD Mins: 30s of Work
EVEN Mins: 30s of Work
*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
For Quality:
5 Rounds of:
1a) Moderate Weight Sled Push x 50 meters
1b) Farmer Carry AHAP x 50 meters
1b) Russian Swings x 10-15 reps.
Rest 2-3:00 between rounds.
1a: Sled Push (Moderate Weight x 50m)
1b: Farmer's Carry (AHAP x 50m)
1c: Kettlebell Swing - Russian (10-15 reps)
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-11-19


Saturday
Warm-up
Dynamic + coaches choice of a fun game
Mobility
Worlds Greatest Stretch
Skill Work
Metcon Prep
Metcon
Monostructural Test (3 Rounds for time)
For time:
Run 1 Mile
Rest 1:1
Run 1 Mile
Rest 1:1
Run 1 Mile
Monostructural Test (Rowing) (3 Rounds for time)
For time:
Row 2K
Rest 1:1
Row 2K
Rest 1:1
Row 2K


CrossFit


2016-11-18


Friday
Warm-up
2 sets With a barbell
3x Deadlift
3x Muscle Clean
3x Front Squat
3x Strict Press
3x Power Clean
3x Front Squat
3 Jerks
3 Clean + Jerks
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
Squat Clean and Jerk: 8 x 2 @80%.
- Rest 90s
- Beginners: Power Clean + Front Squat + Push Press 10 x 1 + 1 +1 @Light
- Add 5-10# from last week if possible.
Squat Clean and Jerk ( 8 x 2 @80%. Rest 90s.)
Metcon
Metcon (Time)
For time:
30-20-10
Hang Squat Cleans (95, 65)
T2B
L3: (75, 55) (21-15-9 T2B)
L2: (65, 35) (Knee lifts)
L1: (65, 35 Front Sq) (Knee lifts)
10:00 Cap
Accessory Work
Reverse Hypers: 3 x 10-15. Rest 60s
or
RDL: 3 x 8-10. Rest 60s.
Reverse Hypers (3 x 10-15. Rest 60s.)
Single Leg RDL (3 x 8-10. Rest 60s.)


CrossFit


2016-11-17


Thursday
Warm-up
500m Row + Dynamic Circle Warm-up
Mobility
Lax Ball on Calves x 60s each. Move from ankle to calve.
Skill Work
1000m Row (Time)
Max Effort 1000m Row
Double Unders in 1 minute (AMRAP - Reps)
AMRep in 1 minute
Double Unders
3 Attempts
Metcon
5:00 of Tissue Work if time Permits
Metcon (Time)
For total time:
Row 1k
15 Box Jumps w. step down (24, 20)
15 Strict Pull-ups
Rest 2:00
Row 750m
15 Box Jumps w. step down
15 Strict Pull-ups
Rest 2:00
Row 500m
15 Box Jumps w. step down
15 Strict Pull-ups
*Scale as needed.
25:00 Cap
Cool Down
5:00 of Tissue Work if time Permits


CrossFit


2016-11-16


Wednesday
Warm-up
3 Rounds of:
8 OHS
6 Squat Thrusts
8 BB Rows
*Run 100 meters after each set.
Mobility
Pec Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
2 sets
Skill Work
Muscle-ups (On rings. Accumulate 15-30 reps depending on level)
Metcon
CrossFit Games Open 11.4 (AMRAP - Rounds and Reps)
10-Minute AMRAP of:
60 Bar-Facing Burpees
30 Overhead Squats, 120# / 90#
10 Muscle-Ups
Accessory Work
Banded Pushdowns (100)


CrossFit


2016-11-15


Tuesday
Warm-up
9 Essential Movements of CrossFit:
10 reps of each
*Good review for members
Mobility
Worlds Greatest Stretch
Skill Work
Gymnastics Skill Work
EMOM 12:
ODD Mins: Handstand Hold x 20s
EVEN Minutes: Pistol Practice x 5-10 reps each.
Handstand Holds (6 x 20s)
Pistols (6 x 5-10 each)
Metcon
Metcon (AMRAP - Reps)
3 Rounds of 30 work/30 Rest:
1a) HR Push-ups
1b) KBS (53, 35)
1c) Walking OH Lunges (45, 25)
1d) Abmat Sit-ups
*Score = total reps
Cool Down
5:00 of Static Stretching if time permits


CrossFit


2016-11-14


Monday
Warm-up
"Burgener Warm-up w. a PVC"
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
Mobility
Foam Roll x 10 Passes ea:
- Lats
- Thoracic Spine
Strength
Power Snatch (Work up to a 1RM. Rest 90s.)
Metcon
Beantown (Time)
For time:
100 Double Unders
75 Wallballs (20, 14)
50 Pull-ups
25 Power Snatches (135, 95)
L3: (115, 75)
L2: (150 Single Unders) (14, 10) (BA Pull-ups) (95,65)
L1: (100 Singles) (10, 8) (Ring Rows) (95, 65 Deadlifts)
20:00 Cap"
Accessory Work
Straight Leg Raise (3 x 6-10. Rest 60s.)
Banded Leg Curls (2 x 75. Rest 60s.)


CrossFit


2016-11-13


Sunday
Warm-up
Dynamic Warm-up
Mobility
Foam Roll + Stretch Lats
Strength
Spend 20:00 and work on:
1a) Power Snatch: Sets of 2 working technique. Add weight when needed but nothing over 75%.
1b) 1 Gymnastics Movement of your choice sets of 5-10 reps.
Rest as needed between sets.
Power Snatch (Sets of 2 working technique, adding weight)
Metcon
Metcon (4 Rounds for time)
Every 5:00 x 4 Sets:
Run 400 meters
*80-85% effort each set.
*Try to maintain 400m splits.
*Keep track of all 4 splits.
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-11-12


Saturday
Warm-up
400 meter run +
Abmat Pizza Game
*For any drops complete 5 sit-up, 5 air squats, 2 Burpees
Mobility
General
*Have people spend 5:00 performing some tissue work with lax ball wherever they are most sore
Skill Work
Movement Review: Burpess, Pull Ups, Thrusters.
Metcon
Metcon (AMRAP - Rounds and Reps)
Teams of 3, AMRAP 25:
Station 1: 10 Burpees
Station 2: Completes 5 Pull-ups/10 Thrusters (95, 65)
Station 3: Rest
*Partners can't rotate until all stations are complete. Each station should be a sprint.


CrossFit


2016-11-11


Friday
Mobility
Glute Activation x 5:00
+ Movement Review
Warm-up
2 Rds of: With an empty bar:
8 Deadlifts
8 Front Squats
6 Back Squats
6 Good Mornings
4 Muscle Cleans
4 Strict Press
3 Power Cleans
3 Push Press
3 Squat Cleans
3 Jerks (any style)
*Add some weight and repeat one more time.
Strength
Squat Clean and Jerk: 10 x 2 @75%.
- Rest 90s
- Beginners: Power Clean + Front Squat + Push Press 10 x 1 + 1 +1 @Light
- Add 5-10# from last week if possible.
Squat Clean and Jerk (10 x 2 @ 75%. Rest 90s.)
Metcon
Metcon (AMRAP - Rounds and Reps)
AMRAP 10:
200 Meter Run
10 Power Cleans (155, 105)
L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
Accessory Work
Reverse Hypers: 3 x 10-15.
or
RDL: 3 x 8-10. Rest 60s.
Reverse Hypers (3 x 10-15. Rest 60s.)
Single Leg RDL (3 x 8-10. Rest 60s.)


CrossFit


2016-11-10


Thursday
Warm-up
Coach's Choice Dynamic Warm-Up or Game
Skill Work
- Handstand progressions
Kicking up, shoulder taps
- L-Sit Progressions
knees in, one leg, two legs
(these can be done on boxes)
Strength
1a: Sled Pull (Power Walk, 4 x 60m @ BW, Rest 60s)
1b: Front Rack Kettlebell Carry (4 x 60m AHAP, Rest 60s)
Metcon
Metcon (Calories)
Teams of 2 in 22:00 complete:
100 DB Step-ups (24, 20)
100 Ball Slams (or 150 Sit-ups)
Remaining time Max Calories on the Rower or Assault Bike
*One person works. Score = total calories on AB or Rower"
Cool Down
5:00 of Tissue Work if time Permits


CrossFit


2016-11-09


Wednesday
Warm-up
With a barbell 2 sets of:
5 Strict Press
5 Bent-over Supinated Rows
5 Yoga Push-ups
5 Hang Power Cleans
5 OHS
50 Single Unders
Mobility
Three Way Banded Shoulder/Lat Stretch
Strength
Snatch Grip Push Press (4 x 5, adding weight. Rest 90s.)
Skill Work
Rope Climb Technique
- Teach the J-Technique as this is the most efficient way to climb a rope.
Metcon
Metcon (Time)
3 Rounds of:
2 Rope Climbs
10 OHS (135, 95)
20 T2B
Rest 2:00
L3: (115, 75) (15 T2B)
L2: (95, 65) (20 Knee lifts)
L1: (95, 65 Front Sq) (15 Sit-ups)
After Bash!
Banded Pushdowns (100)


CrossFit


2016-11-08


Tuesday
Warm-up
2 Rds of:
100m Run
10 Walking Lunges
5 Ring Rows
5 Windmills each side
10 PVC Pass Throughs
Mobility
Roll-over to split stretch x 5
Lateral Squats x 5 each
+ Review partner assisted chin-ups
Metcon
Metcon (Time)
For time:
Row 1k
50 KBS (70, 53)
100 Double Unders
50 Alt. Pistols
75 Double Unders
50 Calorie Row
25 Double Unders
50 Walking OH Lunges (45, 25)
L3: (53, 35)
L2: (45, 30) (Walking Lunges for Pistols)
L1 Metcon:
AMRAP 18:
Row 400m
15 Russian Swings
20 Walking Lunges
50 Single Unders
25:00 Cap
Strength
Strongman x 15:00
1) Sledpull Powerwalks: 4 x 60m @ BW. Rest 60s.
2) Strongman x 10:00. Pick 1-2 and spend 10:00 on it. Rest as needed.
- Keg Carry
- Yoke Carry
- Stone to Shoulder/Stone Carry
- Log Press
Sled Pull (Powerwalks: 4 x 40m @ BW. Rest 60s.)
Yoke Carry
150# Yoke + Weight. Reps = meters
Cool Down
5:00 of Static Stretching if time permits


CrossFit


2016-11-07


Monday
Warm-up
5:00 Dynamic
+
3 Rds of:
5 Muscle Clean
5 Push Press
3 Power Clean
3 Jerks
*Add light each set.
Mobility
Glute Activation x 5:00
Strength
Box Front Squat: Work up to a heavy 3-5. Rest 2:00
*Same technique as speed box squats, sit back on box. If you have chains use them.
Box front squat wide stance. (Heavy 3-5)
Metcon
Timebomb (AMRAP - Reps)
In 12:00
50 Wallballs (20, 14)
40 Burpees over the Bar
30 Deadlifts (255, 165)
Remaining time AMRAP: Wallballs
Rx+: (275, 185)
L3: (185, 125)
L2: (14, 10) (155, 105)
L1: (10, 8) (135, 95)
Accessory Work
Banded Leg Curls (2 x 75 reps ea. Rest 60s.)
Straight Leg Raise (3 x 6-10. Rest 60s)


CrossFit


2016-11-06


Sunday
Mobility
Limber 11
Skill Work
Skill Training
EMOM 12:
ODD Mins: 30s of Work
EVEN Mins: 30s of Work
*Pick two skills you're not good at and spend 6:00 on each EMOM style. Keep sets small to reinforce good movement patterns
Metcon
Metcon (Time)
5 RFT:
30 Calorie Row
60 Double Unders
Rest 1:1


CrossFit


2016-11-05


Saturday
Warm-up
With a partner perform:
400 meter medball run
20 Wallballs
400 meter medball run
20 Medball Cleans
400 meter run (no medball)
*Perform this with partner you plan on doing metcon with. Split work however desired.
Mobility
Softball or Lax Ball to Glute 30s each side.
Metcon
Metcon (Time)
With a partner For time:
3 Rounds of:
20 Burpee Box Jumps (24, 20)
30 Pull-ups
Then,
1 Mile Farmer Carry (70, 53)
45:00 Cap
L2: (BA Pull-ups) (20, 15)
L1: (Ring Rows) (Burpees)
Cool Down
5:00 of Static Stretching if Time Permits


CrossFit


2016-11-04


Friday
Warm-up
With a barbell:
5 Hang Power Clean
5 Front Squat
5 Presses from Split
Rest
5 Hang Squat Cleans
5 Push Presses
5 Back Squats
Rest
3 Squat Cleans
3 Push Jerks
Rest
5 Squat Clean and Jerks. Reset on each rep.
*Add light weight as needed.
Mobility
- Foam Roll Adductors x 10 passes each + 5 Roll-over to split Stretch
- Foam IT Bands x 10 passes each
Strength
Squat Clean and Jerk: 10 x 2 @70%.
- Rest 90s
- Beginners: Power Clean + Front Squat + Push Press 10 x 1 + 1 +1 @Light
Squat Clean and Jerk (10 x 2 @ 70%. Rest 90s.)
Metcon
Elvis (Time)
For time:
30 Squat Cleans (185, 125)
Rx+:(225, 155)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65), can modify to Power Cleans if necessary
10:00 Cap
Accessory Work
KB Reverse Lunge (3 x 6 each. Rest 60s.)


CrossFit


2016-11-03


Thursday
Warm-up
Coach Led Dynamic Warm-Up or Game
Mobility
Lax Ball Tissue Work x 30s each
- Glutes
- Scapular
- Pecs
Skill Work
4 Rounds:
1a) Rope Climb Technique.
1b) Bottoms up Carry x 50 ft. each arm.
*Spend about 1:00 each set working on rope climb technique. Rest as needed between sets.
Bottoms Up Famer's Carry (4 x 15m each arm)
Walk with KBs upside down
Metcon
Metcon (Time)
Teams of 2:
50-40-30-20-10
Cals on Erg
Walking OH Lunges (45, 25)
T2B
*2 Rope Climb after each or 10 strict chin-ups
*Scale as needed, one person works at a time.
25:00 Cap
Cool Down
5:00 of Static Stretching if Time Permits
5:00 Tissue Work


CrossFit


2016-11-02


Wednesday
Warm-up
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 BB Rows
Mobility
Wall Slides x 20 reps + Banded Lat Stretch x 1:00 ea. side
Strength
1) Hang Power Clean: 6 x 3. Rest 90s.
- Adv: 70% for all sets.
- Pause at hang for 1 ct
- Int: Add weight only if form permits
- Beg: Work technique with light weight
2) DB or KB Side Bends: 3 x 15 ea. Rest 60s.
1: Hang Power Clean (6 x 3 @ 70%. Pause at hang for 1 count.)
Standing DB Side Bend
Focus is on obliques.
Hold DB in left hand, then perform side bend, try reaching right hand to right knee and queeze right oblique. Repeat on other side
Metcon
Metcon (Time)
3 RFT:
20 S20H (115, 75)
Run 400 Meters
Rx+:(10/8 Ring Muscle-ups)
L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
17:00 Cap
Accessory Work
Turkish Get Up (3 x 4 AHAP. Rest 60s.)


CrossFit


2016-11-01


Tuesday
Warm-up
1 Round of:
100m Run
20 Walking Lunges
100m Run
20 Hollow Rocks
100m Run
20 Push-ups
100m Run
Mobility
Foam Roll x 10 passes each
Lats
Thoracic Spine
IT Bands
*These should be slow/deliberate passes
Metcon
Winston Churchill (Time)
Every 4:00 x 5 (20:00)
40 Double Unders
15 Power Snatch (75, 55)
12 Lateral Burpees over the Bar
*Keep track of all 5 splits
L3: (65, 45)
L2: (45, 25) (20 DU's)
L1 Metcon:
Every 4:00 x 5 Sets:
40 Single Unders
12 DB Hang Sn (6 ea)
8-10 Burpees
Strength
3 Rounds of:
1a) Forward + Reverse Lunges in place x 6 (1 + 1 = 1 rep) Rest 30s.
1b) 1-Arm DB Row x 12 ea. Rest 30s.
1a: Forward + Reverse Lunge (3 x 6 (1 + 1 = 1 rep))
1b: 1-arm DB Row (3 x 12 each)
Cool Down
5:00 of Static Stretching if Time Permits


CrossFit


2016-10-31


Monday
Warm-up
10:00 Coach Led Dynamic Warm-up
Mobility
Glute Activation
(X-Band Walks or Miniband Glute Circles)
Strength
Paused Back Squat:
- Work up to a heavy 3 with 3 ct a the bottom on first rep.
- Pause only on 1st rep and then complete last 2 reps with no pause.
- Rest 2-3:00
- Beginners: 5-6 x 5-6 reps. Rest 2:00. Add weight if possible.
Paused Back Squat (Heavy 3 with 3 count at the bottom on first rep)
Metcon
Hangry (Time)
5 RFT:
20 KBS (53, 35)
20 Wallballs (20, 14)
L2: (45, 25) (14, 10)
L1: (35, 25) (10, 8)
*20:00 Cap
Accessory Work
Banded Leg Curls (50-100)
Weighted Sit-ups (30-50)


CrossFit


2016-10-30


Sunday
Warm-up
Run 400 Meters
Dynamic Warm-up
Run 400 meters
Mobility
Limber 11
Skill Work
Oly Skill EMOM
*Pick 1 Olympic Variation and spend 5:00 warming it up and then perform EMOM 10 if 3 reps with light loads practicing perfect technique
Metcon
Metcon (Time)
Aerobic Work/GPP
Row 250m
Farmer Carry x 60m
Rest 2:00
Row 500m
Farmer Carry x 60m
Rest 2:00
Row 750m
Farmer Carry x 60m
Rest 2:00
Row 1k
Farmer Carry x 60m
*Farmer Carry (70, 53)
L3: (53, 35)
L2: (44,26)
L1: (300m, 500m, 700m) (100ft 35,20)"
Cool Down
5:00 of Static Stretching
5:00 Foam Rolling


CrossFit


2016-10-29


Saturday
Warm-up
Tic-Tac-Toe Warm Up
Skill Work
Review Movements, set-up for the workout
Warm-up
Metcon (Time)
Teams of 3
For time:
300 Calorie Row
300 Wallballs (20,14)
300 Double Unders
300 Calorie Row
L3: (150 Double Unders)
L2: (14,10) (450 Single Unders)
L1: (200 Cal Rows) (200 WB 10,6) (200 Single Unders)
45:00 Cap


CrossFit


2016-10-28


Friday
Warm-up
2 Rds, going over technique. After round 1 people can add a little bit of weight to the bar. 10:00 on this.
5 Deadlifts
5 Muscle Cleans
10s Pigeon Pose ea
5 Power Cleans
5 Jerks
10s Pigeon Pose ea.
Mobility
Foam Roll Adductors + 5 roll-over to split stretch + 5 Lateral squats ea. leg
+ Roll Triceps with barbell in rack to open up front rack postition
Strength
Squat Clean and Jerk (1 RM)
Metcon
Little Engine that Could (Time)
60 Burpee Box Jumps (24,20)
*6 KBS EMOM (70, 53)
12:00 Cap
L3: (53,35)
L2: (44, 26) (20,12)
L1: (Russian KBS) (50 Regular Burpees)
*This workout starts with 6 KBS
Accessory Work
Banded High to Low Woodchop (3 x 8)
Reverse Hypers (3 x 20)


CrossFit


2016-10-27


Thursday
Warm-up
Abmat Pizza Game
- Every time someone gets their "pizza" knocked off they perform 5 Air Squats, 5 Push-ups, 5 Sit-ups
Mobility
Pec Stretch Pull-up Rig x 30s ea.
Ankle Mobility x 30s ea.
2 sets
Metcon
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (Time)
4 Rds, Rest 1:00
10 Ball Slams (30, 20)
15 DB Thrusters (45, 30)
20 Alt DB Sn (45, 30)
25 Double Unders
L3: (Thruster/Snatch 35,20) (15 Double Unders)
L2: (Thrusters/Snatch 30,15) (50 Single Unders)
L1: (BS 20,12) (10 Thruster 20,10) (15 Russian KBS) (25 Single Unders)
Cool Down
- W's, T's, Y's 3 x 10ea, rest 1:00


CrossFit


2016-10-26


Wednesday
Warm-up
2 Sets of:
5 PVC Pass Throughs
5 PVC around the worlds ea.
5 Push-ups
Then w. empty bar:
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Push Press
5 BB Rows
Mobility
Lax Ball, 30s ea. spot
- Pecs
- Scapular
- Triceps
Skill Work
Handstand Push ups Practice: 5 x 5-10. Rest 60s.
1. Strict
2. Kipping
3. Feet elevated 24" box HSPU
4. HSPU to an Abmat
5. Seated DB/KB Press (heavy) x5
Handstand Push-ups (5 x 5-10. Rest 60s)
Metcon
Cindy (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Mary (AMRAP - Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
After Bash!
Zottaman Curls (2 x 12-15)
Hollow Rock (2 x 12-15)


Cross