Friday, December 1, 2017

***Cardio Load – 3:30 PM***

Warm-up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
Wrist/Forearm Stretches
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-Foam Roll-
Upper Back
Mid Back
Lower Back

-PVC Pipe-
15-20 Overhead Internal Rotations
:30 Front Rack Stretch/Side
:30 Behind the Back Stretch/Side

-Discuss the RDL and Deadlift-

Strength
Romanian Deadlift
5 x 5 – Across

-or-

Deadlift
4 x 5 @ 75% – Rest 1:15

Conditioning
-12:00 AMRAP-
10-10-12-12-14-14-16-16-18-18-20-20-etc
Deadlifts (165/110) (Rx+ 205/135)
Ring Dips (Rx+ Strict)

Extra Credit
-10 Rounds-
30 Double Unders
2 Rope Climbs

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

Thursday, November 30, 2017

***Yoga – 11 AM***

***Basics – 6:30 PM***

Warm-up
-Coach’s Choice-

Conditioning
-For Time-
(35:00 Cap)

50-40-30-20-10
ABMAT Sit-ups
25-20-15-10-5
Pull-ups (Rx+ CTB)
Box-Overs (24/20)
Russian KB Swings (55/35) (Rx+ 70/55)

*Finish each Round with 12 50’ Shuttles.

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

Wednesday, November 29, 2017

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

Warm-up
-Coach’s Choice-

Strength
Front Rack Lunges
5 x 3 – Each Leg

-or-

Back Squat
4 x 5 @ 75% – Rest 1:15

Conditioning
-For Time-
1-2-3-4-5-6-7-8-9-10
Front Squats (115/80) (Rx+ 155/105)
Front Rack Lunges

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

Tuesday, November 28, 2017

***Basics – 6:30 PM***

Warm-up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
15 Small Shoulder Circles Forward
15 Small Shoulder Circles Backward
15 Big Shoulder Circles Forward
15 Big Shoulder Circles Backward
:30 Across Body Shoulder Stretch (R Arm)
:30 Across Body Shoulder Stretch (L Arm)
:30 Behind Head Tricep Stretch (R Arm)
:30 Behind Head Tricep Stretch (L Arm)
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
:30 Wrist/Forearm Stretch
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-PVC Pipe-
15-20 Overhead Internal Rotations
:30 Front Rack Stretch/Side
:30 Behind the Back Stretch/Side

-3 Rounds-
10 Double Overhand Band Pull-Aparts
10 Scap Push-ups

Strength
Close-Grip Bench Press
6 x 3 – Climbing

-or-

Strict Press
4 x 5 @ 75% – Rest 1:15

Conditioning
-For Time-
(15:00 Cap)

400-300-200-100
Meter Run
20-15-10-5
Strict HSPU (Rx+ 40-30-20-10)
80-60-40-20
Double Unders

*Scale Strict HSPU with Kipping HSPU, by stacking 1 or 2 ABMATs, or with DB Strict Press.
*Scale Double Unders with Power Jump Singles or Double Taps.

Extra Credit
-For Time-
27-21-15-9
Calorie Row
Calorie Bike

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

Monday, November 27, 2017

***Cardio Load – 3:30 PM***

***CrossFit Kids – 4:30 PM***

***Basics – 6:30 PM***

Warm-up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
Wrist/Forearm Stretches
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-Foam Roll-
Upper Back
Mid Back
Lower Back

-PVC Pipe-
15-20 Overhead Internal Rotations
:30 Front Rack Stretch/Side
:30 Behind the Back Stretch/Side

-Discuss the Snatch-

Strength
-5:00 Clock-
*Every :15, perform:
1 Squat Snatch

*Add weight every minute
*Modify the movement with Power Snatch

Conditioning
-18:00 AMRAP-
-3 Rounds-
7 Squat Snatches (115/80) (Rx+ 155/105)
6/4 Bar Muscle-ups
9 Bar-Facing Burpees

-then-

-3 Rounds-
5 Squat Snatches (135/95) (Rx+ 185/125)
6/4 Bar Muscle-ups
9 Bar-Facing Burpees

-then-

-3 Rounds-
3 Squat Snatches (165/110) (Rx+ 205/135)
6/4 Bar Muscle-ups
9 Bar-Facing Burpees

-then-

-3 Rounds-
1 Squat Snatch (185/125) (Rx+ 225/155)
6/4 Bar Muscle-ups
9 Bar-Facing Burpees

*Modify the Squat Snatches with Power Snatches
*Scale the Bar Muscle-ups with Strict Pull-ups + Push-ups

***If you finish the Final 3 Rounds before the time expires, go back to the top

Extra Credit
-5 Rounds Not for Time-
20 GHD Sit-ups
20 Back Extensions

*Scale the reps down to 15 if needed

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

Wednesday, November 22, 2017

***Cardio Load – Cancelled for today***

***CrossFit Kids – 4:30 PM***

Warm-up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
15 Small Shoulder Circles Forward
15 Small Shoulder Circles Backward
15 Big Shoulder Circles Forward
15 Big Shoulder Circles Backward
:30 Across Body Shoulder Stretch (R Arm)
:30 Across Body Shoulder Stretch (L Arm)
:30 Behind Head Tricep Stretch (R Arm)
:30 Behind Head Tricep Stretch (L Arm)
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
:30 Wrist/Forearm Stretch
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-PVC Pipe-
15-20 Overhead Internal Rotations
:30 Front Rack Stretch/Side
:30 Behind the Back Stretch/Side

-3 Rounds-
10 Double Overhand Band Pull-Aparts
10 Scap Push-ups

Strength
Bench Press
20-15-10
*Add weight each set

-or-

Strict Press
4 x 6 @ 70% – Rest 1:00

Conditioning
-For Time-
100’-80’-60’-40’-20’
Handstand Walk
10-8-6-4-2
Ring Muscle-ups

*Scale Handstand Walks with Bear Crawls x 2.
*Scale Muscle-ups with Strict Ring Pull-ups + Strict Ring Dips.

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar

Tuesday, November 21, 2017

***Basics – 6:30 PM***

Warm-up
-On the Floor-
25 Jumping Jacks
20 Seal Jumps
10 Lying Straight Leg Raises/Side
10 Bent Knee Iron Crosses
5 Roll-outs
20 Alternating Calf Stretches
Wrist/Forearm Stretches
:30 Pigeon Stretch/Side
:30 Hurdler’s Quad Stretch/Side

-Foam Roll-
Upper Back
Mid Back
Lower Back

-PVC Pipe-
15-20 Overhead Internal Rotations
:30 Front Rack Stretch/Side
:30 Behind the Back Stretch/Side

-3 Rounds-
10 Banded TKEs/Side
10 Drop Squats

Strength
Front Squat
5 x 2 – Climbing

-or-

Back Squat
4 x 6 @ 70% – Rest 1:00

Conditioning
-5 Rounds for Time-
(20:00 Cap)

5-10-15-20-25
Front Squats (115/80) (Rx+ 155/105)
10 Box-Overs (24/20)
5/3 Rope Climbs

*Scale Rope Climbs with Rope-ups x 3 or Ring Rows x 4.

Extra Credit
-Alternating 1:00 on, 1:00 off:
5 Rounds
18/15 Cal Bike (rest remaining time in the minute + 1:00 off)

Mobility/Recovery
-RomWOD/Foam Roll/Band Stretch/Passive Hang from Pull-up Bar