A. Warmup
Warmup Coaches Choice! Scoring: Not Scored B. Dumbbell Bulgarian Split Squat 4 x 16 Every 2:30, for 10 minutes (4 sets): 16 Dumbbell Bulgarian Split Squats Coach's Notes: Work through all 8 reps on one leg first, then switch. C. 3 minute AMRAP of Rowing, Hang Power Cleans, and Wall Ball Shots As Many Rounds and Reps as possible in 3 minutes: Row 250 meters 15 Hang Power Cleans @ 95/65 lbs Max Wall Ball Shots @ 20/14 lbs Rest 1 minute then D. 3 minute AMRAP of Rowing, Hang Power Cleans, and Wall Ball Shots As Many Rounds and Reps as possible in 3 minutes: Row 250 meters 15 Hang Power Cleans @ 95/65 lbs Max Wall Ball Shots @ 20/14 lbs Rest 1 minute then E. 3 minute AMRAP of Rowing, Hang Power Cleans, and Wall Ball Shots As Many Rounds and Reps as possible in 3 minutes: Row 250 meters 15 Hang Power Cleans @ 95/65 lbs Max Wall Ball Shots @ 20/14 lbs Rest 1 minute then F. 3 minute AMRAP of Rowing, Hang Power Cleans, and Wall Ball Shots As Many Rounds and Reps as possible in 3 minutes: Row 250 meters 15 Hang Power Cleans @ 95/65 lbs Max Wall Ball Shots @ 20/14 lbs
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A. Warmup
Warmup In pairs (with a light KB): While one person Rows 10 calories (steady), their partner performs 1 KB Deadlift every time they tick over a calorie. ~Switch~ While one person Rows 15 calories (a little faster), their partner performs 1 KB Bent Over Row (alt) every time they tick over a calorie. ~Switch~ While one person Rows 20 calories (Fast!), their partner performs 1 KB Swing from the top down. So the top position is their holding position while they wait for their partner to give them the signal to go again. Scoring: Not Scored B. Push Jerk 6 x 2 Every 2 minutes, for 12 minutes (6 sets): 2 Push Jerks C. 4 Rounds For Time of Russian Kettlebell Swings, Dual Kettlebell Deadlifts, Toes to Bars, and Goblet Squats 4 Rounds for Time: 15 Russian Kettlebell Swings @ 24/16 lbs 12 Dual Kettlebell Deadlifts @ 48/32 lbs 9 Toes to Bars 6 Goblet Squats @ 48/32 lbs Coach's Notes: The KB DL and Goblet Squats are Double KB A. Warm up
Warm up 2 Rounds: (30 sec. work/ 15 sec. rest) Fast feet Lateral jump on/off Plate squat Lateral jump OVER plate Burpee on plate + plate thruster 360deg Fast feet — Single feet jumps in a full circle on/off plate Steering wheels OH holds OH walking lunges Weights: 25/15 Scoring: Not Scored B. 1 Squat Clean + 2 Front Squats 5 x 1 Every 2 minutes, for 10 minutes (5 sets): 1 Squat Clean + 2 Front Squats C. The Struggle Is Real The Struggle Is Real 20-40-60-80-100 Double Unders 10-15-20-25-30 Push Press @ 75/55 *20 Hollow Rocks after each round Scoring: Not Scored A. Warm Up
Warm Up 5-1 Burpees 1-5 Air squats *Separate each round with 1 lap run So you do 5 Burpees + 1 Air squat then run, 4 Burpees + 2 Air squat then run and so on. Then: 15s Hollow hang from bar 1 Wall Walk 12 Hollow Rocks 1 Kick up to handstand 9 Supermans 1 trip Bear crawl 6 Roll Back to stands 1 Trip crab walk 3 Strict Pullups Scoring: Not Scored B. Push-Up 3 x 8-10 Every 2 minutes, for 6 minutes (3 sets): 8-10 Push-Ups (31X1 tempo) Coach's Notes: Advanced: Use dips C. 15 minute AMRAP of Dumbbell Front Rack Walking Lunge Steps, Man Makers, and Dumbbell Hang Power Cleans As Many Rounds and Reps as possible in 15 minutes: 2 Dumbbell Front Rack Walking Lunge Steps @ 50/35 lbs 2 Man Makers @ 50/35 lbs 2 Dumbbell Hang Power Cleans @ 50/35 lbs Coach's Notes: EVERY 3 Minutes: Run 2 Laps around gym A. Warmup
Warmup Coaches Choice! Scoring: Not Scored B. Dumbbell Flat Bench Press 10-8-6-10-8-6 Every 2 minutes, for 12 minutes (6 sets): Dumbbell Flat Bench Presses Set 1 – 10 reps Set 2 – 8 reps Set 3 – 6 reps Set 4 – 10 reps Set 5 – 8 reps Set 6 – 6 reps Coach's Notes: Go heavier on the second wave! C. For Time: Running, AbMat Sit-Ups, Kettlebell Walking Lunge Steps, and Russian Kettlebell Swings For Time: Run 400 meters 100 AbMat Sit-Ups 100 Kettlebell Walking Lunge Steps @ 24/16 kg 100 Russian Kettlebell Swings @ 24/16 kg Run 400 meters Coach's Notes: NOTE: 1st 400m run is done WITH YOUR KETTLEBELL! A. Warm up
Warm up Coaches choice! Scoring: Not Scored B. For Time: Rowing, Box Jump Overs, Deadlifts, and more For Time: In teams of 2 100 Calories of Rowing 100 Box Jump Overs 24/20 inches 100 Deadlifts @ 155/105 lbs 100 Wall Ball Shots @ 20/14 lbs 100 Burpees 100 Wall Ball Shots @ 20/14 lbs 100 Deadlifts @ 155/105 lbs 100 Box Jump Overs 24/20 inches 100 Calories of Rowing A. Warm up
Warm up Row 500m -Snatch Warmup- 5 reps of each: Snatch Grip deadlift Snatch Pull from Below Knee Muscle Snatch Overhead Squat Snatch Push Press Drop Snatch Hang Power Snatch Snatch from Below Knee 1st round with empty bar 2nd round with 45-95lbs and 3 reps of each Scoring: Not Scored B. 1 Power Snatch + 2 Overhead Squats 6 x 1 Every 2 minutes, for 12 minutes (6 sets): 1 Power Snatch + 2 Overhead Squats C. 4 Rounds For Time of Handstand Push-Ups, Deadlifts, and Box Jumps 4 Rounds for Time: 8/6 Handstand Push-Ups 12 Deadlifts @ 185/125 lbs 24 Box Jumps 24/20 inches Coach's Notes: scale to 4/3 wall walks if you don't have HSPU A. Warmup
Warmup Row 500m 50 Single Unders Row 250m 25 Air Squats 25 Revers Snow Angels Row 150 15 Jumping Lunges (Each Leg) 15s Kip Swings Row 100m AFAP 10 Burpees Kettlebell Swings With remaining time, set up step up stations Scoring: Not Scored B. Alternating Box Step-Up 6 x 12 Inches Every 90 seconds, for 9 minutes (6 sets): 12 Alternating Box Step-Ups 20/16 inches Coach's Notes: Add weight each set if able C. 10-9-8-7-6-5-4-3-2-1 Toes to Bars and Shoulder to Overheads 10-9-8-7-6-5-4-3-2-1 Reps for Time: Toes to Bar Shoulder to Overhead @ 115/75 lbs A. Warm up
Warm up 25/15 Cal bike or row 50 Jumping Jacks 10 No Push Up burpees then: 6x Complex: Inchworm 2x pushups 2x Spiderman lunge with twist on each side 2x Squat to stand 1x overhead reach then: 10 Band Pull aparts 10 Passes 20 Banded Face pulls 60s pigeon pose each side 1 minute squat hold Scoring: Not Scored B. 1 minute AMRAP of Ring Dips As Many Reps as possible in 60 seconds: Max Ring Dips Rest 2 minutes C. 1 minute AMRAP of Ring Dips As Many Reps as possible in 60 seconds: Max Ring Dips Rest 2 minutes then D. 1 minute AMRAP of Ring Dips As Many Reps as possible in 60 seconds: Max Ring Dips Coach's Notes: Scale all of the above to some pushing movement that allows you to work for most of the 60s. This can be pushups, stationary dips, elevated pushups, ring pushups et cetera. Make it challenging but not impossible E. For Time: Running, Wall Ball Shots, Burpee Pull-Ups, and Power Cleans For Time: Run 800 meters 75 Wall Ball Shots @ 20/14 lbs 50 Burpee Pull-Ups 25 Power Cleans @ 115/75 lbs Time Cap: 25 minutes A. Warm up
Warm up 30s on/15s off, go through once: Jumping Jacks Side to side shuffle High Knees Butt Kicks Traveling Burpees Box Step ups Squat Walk Inchworms Hollow Rocks Bear Crawl Mobility: Wrist stretch x 60s Banded Front Rack Stretch x 60s each side then begin warming up front squats to 75% Scoring: Not Scored B. Front Squat 10 x 3 Every 1 minute, for 10 minutes (10 sets): 3 Front Squats @ 75% C. 4 minute AMRAP of Double-Unders and Power Snatches As Many Rounds and Reps as possible in 4 minutes: 20 Double-Unders 10 Power Snatches @ 75/55 lbs Rest for 2 minutes then: D. 4 minute AMRAP of Double-Unders and Push Presses As Many Rounds and Reps as possible in 4 minutes: 20 Double-Unders 10 Push Presses @ 75/55 lbs Rest 2 minutes, then.... E. 4 minute AMRAP of Double-Unders and Barbell Thrusters As Many Rounds and Reps as possible in 4 minutes: 20 Double-Unders 10 Barbell Thrusters @ 75/55 lbs |
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June 2020
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CrossFit Cavaliers - Kennedy Town's 1st CrossFit Box (Tel. 25731180) | WODs |