Friday 07.25.14

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WARM-UP
Jog 400m
PVC Mobility
Lunge Stretch, Pigeon Stretch, Couch
Stretch, Shoulder Mobility with Band
2 Rounds of: 10 Air Squats + 5 Pushups

STRENGTH:
Back Squat 3X8 @ 65% of Max
1 Set of 10 empty barbell
3 X 10 KB Strict Press

METCON
3 Rounds of:
4:00 Running Clock
Run 400m
Max Effort Wall Ball

F: 14/10#
P: 16/12#
C: 20/14#

AP: 3X5 Turkish Get-ups each side

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Thursday 07.24.14

WARM-UP
Row 300m
PVC Mobility
5 X Down Dog to Up Facing Dog (yoga)
5 X Hip Rotators – Each Leg
10 X OH Band Pull Aparts
Buergner Warm-up with Empty BB

OLY:
Hang Snatch + Full Snatch
6 X 1 – Look to increase weight each set

METCON
4:00 EMOM
15 Sumo Deadlift High Pull

3 RFT:
10 KB Swing
20 Single Arm Front Rack KB Lunge Steps
200m Run

F: 14/10#; 25/18#
P: 16/12#; 35/25#
C: 20/14#; 53/35#

AP: Mobilize Individual Tight Spots

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Wednesday 07.23.14

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WARM-UP
40 Jumping Jacks
PVC Mobility
10 Band Pull-aparts
10 Spealer Circles
Lunge Stretch, Pigeon Stretch, 10 Iron
Crosses, 10 Scorpions

STAMINA:
250m Row + 200m Run + 50 DU’s
3 X 10 Band Pull Downs

METCON
4 RFT:
15 Deadlift
15 Burpee Bar Hops
15 DB Push Press

F: 95/65#; 20/12#
P: 135/95#; 30/20#
C: 155/115#; 45+/30+#

AP: 5 X 5 Negative Pull-ups

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Tuesday 07.22.14

WARM-UP
Jog 400m
PVC Mobility
10 Leg Swings, Lunge Stretch, Money
Makers, Band shoulder mobility
10 Empty BB Snatch DL + Hang Snatch
10 Push-ups

SKILL:
Rope Climb Clinic – 5 X 1 Rope Climbs
3 X 5 Strict Pull-ups (weighted if poss)

METCON
20-15-10
Power Snatch
Ring Dips

F: 55/35#; Box Dips
P: 85/55# ; Assisted Ring Dips
C: 105/75#; Ring Dips

AP: 50 Hollow Rocks

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Monday 07.21.14

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WARM-UP
Row 250
PVC Mobility
15 Good Mornings
15 Supermans

Mobility: Coach Lead – shoulder band work, leg swings, cat/cow; scorpions

STRENGTH:
Deadlift 5-5-3-3-3-1
3X5 Weighted Pushups

METCON:
12:00 AMRAP
15 MB Squat Cleans
10 Toes To Bar
5 Wall Climbs

F: 14/10#; T2Pole; Modified Climb
P: 16/12#; Knee Raises: Mod Climb
C: 20/14#; T2B; Chest to Wall

AP: Tabata Plank Holds

 

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Sunday 07.20.14

1:00 = Yoga for CrossFit

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Saturday 07.19.14

2 person teams; row as relay in any increments; movement count = team total
Row 1 k
30 HSPU
Row 1k
30 Hang Power Cleans (c = 135/95; f = 105/75; c = 85/55)
Row 1k
30 burpees
Row 1k
30 Shoulder to Overhead

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Friday 07.18.14

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WARMUP
PVC Mobility
3 Rounds of:
20 Jumping Jacks
10 Lunges
10 Modified Burpees

STRENGTH:
Front Squat 5 X 5
at 70-80% of 1RM

METCON
1-2-3-4-5-6-7-8-9-10
Ring Push-ups
10-9-8-7-6-5-4-3-2-1
Wall Ball
*Starting with and every 2 minutes
5 Burpees

F: Floor Push-ups; 14/8#
P: Ring PU on Knees; 16/12#
C: 20/14#

AP: 100 Band Face Pulls

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Thursday 07.17.14

WARMUP
PVC Mobility
Row 300m
3 Rounds of:
5 Single Arm KB Press (5 R, 5L)
10 Air Squats
10 Bridges (Supine hip thrusts)

SKILL:
Ring Dips 3 X 5
Smallest band or weighted

METCON
4 RFT:
5 Push Jerks
10 Pistols
15 KB Swings
400m Run

F: 85/50#; Upright Assistance; 35/20#
P: 115/70#; Banded Assistance; 40/25#
C: 140/90#; 53/35#

AP: Tabata Knee Raises

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Wednesday 07.16.14

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WARMUP
PVC Mobility
Run 400m
20 Push-ups
10 PVC Sotts Press
10 Split Jerk Footwork w/ PVC

OLY
Press Cluster
Push Press + Power Jerk + Split Jerk
6 X 1

METCON
18:00 EMOM
0, 3, 6, 9, 12, 15 = 5 OH Squats
1, 4, 7, 10, 13, 16 = 20 SB Sit-ups
2, 5, 8, 11, 14, 17 = 15 Slam Balls

F: 65/45#
P: 85/60#
C: 115/75#

AP: 2X25 Supermans (Back Ext.)

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