Friday, December 29, 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

-Barbell-
10 Good-Mornings
10 RDLs

Strength
Romanian Deadlift
5 x 3 – Across

-or-

Deadlift
4 x 1 @ 95% – Rest 3:00

Conditioning
-12:00 AMRAP-
15 Deadlifts (165/110) (Rx+ 205/135)
1-2-3-4-5-etc
Round(s) of Cindy

*Cindy = 5 Pull-ups + 10 Push-ups + 15 Air Squats

Extra Credit
-5 Rounds-
20 V-Ups
*Rest 1:00 between rounds

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

Thursday, December 28, 2017

***Basics – 6:30 PM***

Warm-up
-Coach’s Choice-

Conditioning
-3 Rounds for Time-
5/3 Rope Climbs
75 Double Unders
5/3 Rope Climbs
30/24 Cal Bike
5/3 Rope Climbs
20/14 Ring Dips

Round 2: Perform 3/2 Rope Climbs each set
Round 3: Perform 1/1 Rope Climb each set

*Scale Rope Climbs with Rope-ups x 2 or Ring Rows x 4
*Scale Double Unders with Power Jump Singles or Double Taps

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

Wednesday, December 27, 2017

***Cardio Load – 3:30 PM***

***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

-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

Strength
Thruster
4 x 5 – Climbing

-or-

Back Squat
4 x 1 @ 95% – Rest 3:00

Conditioning
-For Time-
20 Thrusters (95/65) (Rx+ 115/80)

15-12-9
Bar-Facing Burpees
Toes to Bar

15 Thrusters (115/80) (Rx+ 135/95)

12-9-6
Bar-Facing Burpees
Toes to Bar

10 Thrusters (135/95) (Rx+ 155/105)

9-6-3
Bar-Facing Burpees
Toes to Bar

Extra Credit
-5 Rounds NOT for Time-
20 Back Extensions

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

Friday, December 22, 2017

***Cardio Load – 3:30 PM***

Warm-up
-Coach’s Choice-

Skill/Strength
Pick a skill and practice. Ask the coach for help with progressions.

-or-

Deadlift
4 x 2 @ 90% – Rest 2:30

Conditioning
-For Time-
-Down and Up-
10 Strict Pull-ups
50′ Handstand Walk
20 CTB Pull-ups
50′ Handstand Walk
30 Pull-ups
50′ Handstand Walk (perform once)

*Scale the Strict Pull-ups with a band.
*Scale the CTB Pull-ups and Pull-ups with Lat Pulldowns by sliding a PVC pipe through the end of your band. Pull the PVC Pipe down to your chest for the CTB Pull-ups and just below your chin for the Pull-ups.
*Adjust the height of your seat for your Lat Pulldowns prior to the start of the workout. Grab a bench or stack plates to make the movement challenging, but not impossible.

*Scale the HS Walks with Bear Crawls x 2, a 30 second HS Hold on the wall, or with 5 Wall Walks.

Thursday, December 21, 2017

***Yoga – 11 AM***

***Basics – 6:30 PM***

Conditioning
“12 Days of Fitness”
(perform the workout like the song – as a pyramid: 1, 2-1, 3-2-1, 4-3-2-1, etc.)

Barbell Weight: 135/95, Rx+ 185/125

1 Rope Climb
2 Shoulder to Overhead
3 Front Squats
4 Hang Power Cleans
5 Deadlifts
6 Bar-Facing Burpees
7 V-ups
8 DB Snatch (R/L=2) (55/35) (Rx+ 70/55)
9 Cal Bike
10 KB Swings (55/35) (Rx+ 70/55)
110 Double Unders
12 Ring Muscle-ups

*Scale Rope Climbs with Rope-ups x 2.
*Scale Double Unders with Power Jump Singles or Double Taps.
*Scale Ring Muscle-ups with Strict Pull-ups + Push-ups.

Wednesday, December 20, 2017

***Cardio Load – 3:30 PM***

***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

-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

Strength
Bench Press
3 x 10 – Across

-or-

Strict Press
4 x 2 @ 90% – Rest 2:30

Conditioning
-For Time-
9-15-21-15-9
Handstand Push-ups (Rx+ Strict)
Ring Rows
ABMAT Sit-ups x 2

*Scale HSPU by stacking ABMATs or with Strict DB Press.
*An Rx Ring Row is performed with the arms and ring straps both perpendicular to the floor.

Extra Credit
-11:00 Clock-
0:00-3:00
Men: Keep pace under 1:50/500m
Women: Keep pace under 2:00/500m

(Rest 3:00-6:00)

6:00-8:00
Men: Keep pace under 1:45/500m
Women: Keep pace under 1:55/500m

(Rest 8:00-10:00)

10:00-11:00
Men: Keep pace under 1:40/500m
Women: Keep pace under 1:50/500m

*Keep track of your meters each round

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

Tuesday, December 19, 2017

***Basics – 6:30 PM***

Warm-up
-Coach’s Choice-

Strength
Front Rack Lunges
5 x 3, each leg

-or-

Back Squat
4 x 2 @ 90% – Rest 2:30

Conditioning
-For Time-
10-8-6-4-2
Front Rack Lunges (R/L=1) (95/65) (Rx+ 135/95)
*Finish each round with 20 Squat Jumps over a PVC Pipe (24/20)

**You may face the PVC pipe or go laterally over
**Use one box and place the PVC pipe under a plate

Extra Credit
-Accumulate 2:00 in the L-Sit with Parallettes

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

Monday, December 18, 2017

***Cardio Load – 3:30 PM***

***CrossFit Kids – Cancelled for this evening. It will be back as scheduled on Wednesday.***

***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

-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 Clean & Jerk-

Strength
-12:00 Clock-
Build to a heavy load:
2 Cleans + 1 Split Jerk

*Cleans may be Power or Squat

Conditioning
-5 Rounds for Time-
6 Clean & Jerks (165/110) (Rx+ 205/135)
12 Toes to Bar
36 Double Unders

*The Jerks may be Shoulder to Overhead in anyway

Extra Credit
-For Time-
2000-1000-500
Meter Row
50-35-20
Cal Bike
40-30-20
Cal Ski

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