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A. Warm Up
00:00-6:00 10 Cal Bike Run 2 laps 30 Steps Walking Lunges 20 Goblet Squats 10 Rear Foot elevated split squat 10 single leg deadlifts 6:00-12:00 Mobility for Hamstrings, low back and flutes (Coaches choice) 12:00-17:00 Warmup deadlifts B: Deadlift (7x3) Form first, then you can worry about load. Every 2 minutes for 14 (7 sets) C: 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#
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A: Warm Up
00:00-5:00 Tabata Through: Mt. Climbers Jumping Jacks Situps Squats 05:00-7:00 As a group, hold a squat work different positions. 7:00-12:00 Front Rack Mobilisation Ankle Mobilisation 12:00-16:00 Begin warming up front squats and get to a starting weight. B: Front Squat (7x3) Every 2 minutes for 14, building. C: Metcon (Time) For Time: 21-18-15-12-9-6-3 Burpee Pull-ups Front Squat @ 95/65 *20 Minute Cap Scale reps or weight as needed. Beginners can perform Air Squats or Air Squats to a box. A: Warm Up
00:00-05:00 Row 1000m OR- Bike 4:00 OR- Jog 800m loop Then: 05:00-15:00 3 Minutes in the bottom of the squat Banded front rack stretch tricep mash 10 Lateral Lunges foam roll lats for 2 minutes each side 10 Squat to stands 10 PVC Passes 15:00-25:00 (as a group) 10 Deadlifts 9 Clean High pulls 8 Muscle cleans 7 Power Cleans 6 Front Squats 5 Squat cleans Spend a couple minutes reviewing the difference between high hang and hang. Add LIGHT weight Walk through the complex for the day slowly. "feel each position" Add LIGHT weight B: 12 Lifts Of Christmas (AKA Big Clean Complex (Weight) Every 4 Minutes for 16: High Hang Clean Hang Clean Clean Push Press High Hang Clean Hang Clean Clean Push Jerk High Hang Clean Hang Clean Clean Split Jerk C: Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP: 15 power cleans @ 135/95 30 Burpees Rx+ 135/95 Rx 95/65 Scale as needed (KB swings) A: Warm Up
00:00-06:00 Run 400m Loop with remaining time, Practice double unders 06:00-10:00 20m Duck Walk 10 Pushups 20m Lunge 10 Squats 20 Toe Touches 10:00-15:00 Forward fold x 2 minutes Pigeon x 1 minute each side 15:00-22:00 Warm Up for deadlift B: Deadlift (5x5) 22:00-37:00 Every 3 minutes for 15: 5 tough deadlifts. Let form drive how heavy you go. If you feel good and technique is sound, push the weight. C: Metcon (AMRAP - Rounds and Reps) 12 Minute AMRAP: 150 Double Under buy in/300 single unders Then: 12 Cal Row 12 Wall Balls 12 Toes to bar Score is total number of reps AFTER double unders A: Warm Up
00:00-7:00 Run 800m loop With remaining time, slow AMRAP 10 Scorpions 10 Iron Crosses 07:00-12:00 Roll lats 60s each side 20 Thoracic Ext and Rotations (10/10) 10 Band Passes 10 Band Pull Aparts 3 Wall Walks 10:00-25:00 Handstand development Beginners: A. 5x5 Negatives or 6x8 Seated L-sit DB presses B. Plank Hold 2 minutes Intermediate: A. 5x5 Band Assisted or to 1 Ab-mat B. Plank Hold 2 minutes (weighted if able) Advanced: A. 5x5 strict HSPU to deficit if able B. 2 minute weighed plank hold. B: Metcon (AMRAP - Rounds and Reps) With a partner: 10 Minute AMRAP: 5 Rope Climbs 25 Thrusters @ 95/65 Scale as needed. Rest 3 minutes before C C: Metcon (AMRAP - Rounds and Reps) 10 Minute AMRAP: 8 HSPU 30 Cal Row (15/15) Scale to 16 pushups if needed A: Warm Up
00:00-15:00 3 Lap Jog 10 Walking Lunges 20 Air Squats 10 PVC Passes 20 Situps 10 Burpees With remaining time, begin warming up back squat B: Back Squat (6,4,2,6,4,2) 15:00-33:00 Second wave heavier than first Every 3 minutes for 18 C: Metcon (No Measure) 8-10 minutes to warm up and decide on weight for part D. D: Metcon (AMRAP - Reps) 10 Minute EMOM: M1: 6 Box Jumps + 2 Snatches M2: 6 Burpees + 2 Snatches M3: 6 Box Jumps + 2 Snatches M4: 6 Burpees + 4 Thrusters M5: 6 Box Jumps + 4 Thrusters M6: 6 Burpees + 4 Thrusters M7: 6 Box Jumps + 6 Cleans M8: 6 Burpees + 6 Cleans M9: 6 Box Jumps + 6 Cleans M10: 6 Burpees + AMRAP Cleans 40:00-50:00 Score is the total number of reps you completed (Minutes 1-9=36) multiplied by the weight you selected. Example: Pao selects 200lbs and successfully finishes all sets and on the last set he hits 9 cleans. His score is: 45 reps x 200=9000 A: Warm Up
00:00-10:00 3 Negative Pullups with scap pull x 5 10 Banded Good Mornings 10 Wall Slides 10 Banded passes 10 Roll Backs 10 Clams on each side 2 x 10sec L-Sit/Tuck Hold on Parallettes 10 Ring Rows 10 Single Leg Lowers to target 10:00-18:00 Practice Handstands for 8 minutes B: Metcon (Time) 18:00-38:00 3 RFT Row 250m 1 Lap Farmer Carry A/B 20/15 Cals 1 Lap Front Rack Carry 60 Double Unders 30 Hollow Rocks 20 Minute Cap C: Metcon (3 Rounds for reps) 40:00-50:00 Every 3 Minutes For 9: Run 400m AMRAP Pushups with Remaining A:Warm Up
00:00-6:00 Mt.Climbers x 30s Hollow Rocks x 30s No push up burpees x 30s Jumping Jacks x 30s Run 2 Laps 6:00-11:00 Hold bottom of squat 2 minutes Down Dog to Cobra 1 minute :30s Side Plank Reach Throughs (Each) 10 Scap Pullups 10 Scap pushups 11:00-15:00 Running Drills B: Partner Murph (Time) 1 Mile Run (Together) 100 Pullups 200 Pushups 300 Squats 1 Mile Run (Together) *40 Minute Cap A: Warm Up
00:00-6:00 1:00 Skipping 1:00 squat 1:00 Kettle Bell Swings 6:00-15:00 Foam Roll Lats and Glutes 10 Arm Circles Each Way (as big as possible) Partner Overhead Opener 15:00-30:00 Rope Climb Development A. Beginners: Accomplish the following 15 Seat foot wraps 10 Seated Rope Pullups (5/5) 10 Hanging Knee tucks With remaining time, attempt a rope climb or two B. Intermediate: Accomplish the following 10 Standing Foot Wraps 10 Standing Rope Pull-ups 10 Hanging Knee tucks As High as possible 5 Rope Climbs (Work efficiency, try to get up in two pulls) C. Advanced: Accomplish the following 10 Jumping Foot Wraps 10 Legless Kip Rope Pull Ups 10 Knees to hands 3-5 Legless Rope Climbs 30:00-40:00 Begin Warm-up for Diane B: Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups Scale load/volume/movements as needed. Time Cap is 12:00 A: Warm Up
00:00-10:00 Row 2 minutes Front rack stretch x 90s each side 2 minute squat hold with barbell 10 Muscle Cleans 10 Front Squats 20 situps 10 Shin Hops or Tuck Jumps 20 High Knees Start Back at Muscle Cleans if you finish early. 10:00-22:00 As a class, review the following: 8 Deadlifts clean grip 8 Clean high pulls 8 muscle cleans 8 front squats 5 high hang power cleans 5 hang power cleans 5 cleans from full extension 5 Squat cleans -ADD WEIGHT- 3 Squat cleans -ADD WEIGHT- 3 squat cleans Rest and add weight, then begin part B. B: Clean (7x3 @ 80% of 1rm) Every 2 minutes for 14 22:00-36:00 C: Metcon (Time) For Time: 100 Situps 80 Kettlebell Swings @ 24/16 60 Wall Balls 40 Burpee Box Jumps over There's a catch...you can only work tabata style. 20s on/10s off until time is up. |
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