A. Warm Up
400 meter run/row or skip for 3 minutes; followed by: 3 Sets 10 Front rack Box Step Ups (5 each side) 10 walk outs 10 lateral lunges 10 Snatch grip deadlifts 10 Sotts Presses followed by an empty bar set on your Front and Back Squat Cap this at 20 minutes! Scoring: Not Scored B. Alternating Sets: Front Squat, Back Squat 6 sets, starting a set every 2 minutes, of:
rest 3 minutes before part C C. 7 minute EMOM of Power Snatch + Overhead Squat + Snatches Every 1 minute for 7 minutes (7 rounds):
rest 3 minutes before part D D. 5 Rounds For Time of Hang Power Snatches, Alternating Pistols, and Chest-to-Bar Pull-Ups 5 Rounds for Time:
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A. Warm Up
Mobility and activation: 60 seconds each side: couch stretch pigeon lat stretch dragon 3 rounds of: 10 box jumps 10 KBS 10 calorie row Scoring: Not Scored B. 20 minute EMOM of Double-Unders, Burpees, and Rope Climbs Every 1 minute for 20 minutes (4 rounds): Minute 1 60 Double-Unders Minute 2 8/16 Burpees Minute 3 4 Rope Climbs 12 feet Minute 4 8/16 Burpees Minute 5 Rest Coach's Notes: Minute 2 and minute 4 are reward based minutes. If you complete the Dubs under 60 seconds you do only 8 burpees... If you don't you get 16. Same goes for the rope climbs. C. For Time: Hang Power Cleans, Box Jump Overs, Push Presses, and Hang Power Snatches For Time:
Time Cap: 20 minutes A. Warm Up
400 Meter Row (slow) or 2 Minute Calorie Bike (slow) into… 3 Rounds: 10 alternating Samson Stretches 10 AbMat Sit-Ups 10 Air Squats 10 Scap pull-ups 10 Hip Extensions Followed by… EB Barbell Warmup 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Presses + Reach 5 Stiff-Legged Deadlifts 5 Front Squats Scoring: Not Scored B. Deadlift 5-5-5-5-5 Every 2 minutes, for 10 minutes (5 sets): 5 Deadlifts Loads per set (by %): 65, 70, 75, 80, 85 C. 24 minute EMOM of Power Snatches, Double-Unders, and Burpees over the Barbell Every 3 minutes for 24 minutes (8 rounds):
A. Warm Up
400 meter run followed by mobility, 2 rounds of 10 Scap Pull Ups 10 Scap Push Ups 10 Cat Cow 10 Launch to Handstand (against a wall or freestanding) 50' KB O/H carry Scoring: Not Scored B. Split Jerk 3-3-2-1-1-1-1-1-1-1 Every 2 minutes, for 20 minutes (10 sets): Split Jerks
C. Handstand up the box 20-16-12-8-4 HRPU (X2) Pull Ups Box Jumps (50 meter Farmer's walk after every round) 28-32/ 20-24 kg) Scoring: Time (lower is better) Coach's Notes: RX+ is HSPU... No RX+ if you cannot do 10 HSPU unbroken A. Warm Up
400 meter run/row or skip for 3 minutes; followed by: 2 sets (light KB then heavy KB) 10 KB suitcase Deadlift R 10 Waiter's squat R 10 Push press R 10 meter KB oh carry R 10 KB suitcase Deadlift L 10 Waiter's squat L 10 Push press L 10 meter KB OH carry L followed by an empty bar set on your Back Squat Cap this at 15 minutes! Scoring: Not Scored B. Back Squat 10-8-6-4-2 Within 15 minutes: Back Squat
Rest as needed 5 minutes to rest and transition to CLEAN TECHNIQUE C. Halting Clean Deadlift + Hang Clean + Clean 1-1-1-1-1-1-1-1-1 Halting Clean Deadlift + Hang Clean + Clean
Rest 1 minute between sets Coach's Notes: percentage of your 1 RM C&J rest 3 minutes D. 3 Rounds For Time of Dumbbell One-Arm Overhead Walking Lunge Steps, Toes to Bars, Burpees, and Running 3 Rounds for Time:
A. Warm Up
400 meter run followed by mobility, 60 seconds each side: couch stretch pigeon lat stretch dragon 3 rounds: 10 Box jumps 5 romanian deadlifts 5 Power cleans 5 sotts presses 5 snatch balances 5 OH Squats start with EB then see if you can add weight EB snatches and clean and Jerks remaining time in 20 minutes... Scoring: Not Scored Time Cap: 20 minutes B. Snatch 5-3-2-1-1-1-1-1 Within 20 minutes: Snatch
Rest as needed rest 5 minutes before warming up and preparing for part C C. Clean 3-3-2-2-1-1-1-1 Within 20 minutes: Clean
Rest as needed Coach's Notes: heavy single for the day. Not really going for PRs but if it feels good ... give it a whirl A. Warm Up
800 meter run partner warm up: 2 rounds of 90 seconds each - wallball burpee junkyard dog over under plank EB warm up and review movements for the day Scoring: Not Scored B. For Time: Alternating Front-Racked Barbell Reverse Lunges, Push Jerks, Burpees over the Barbell, and more For Time: In teams of 2
Time Cap: 35 minutes Coach's Notes: While partner A performs the movement, Partner B has an odd carry with a Wallball for 400 meters. Switch once partner B returns and pick up where partner A left off. A. Warm Up
400 meter run/row or skip for 3 minutes; followed by: 3 Sets 10 Front rack Box Step Ups (5 each side) 10 walk outs 10 lateral lunges 10 Snatch grip deadlifts 10 Sotts Presses followed by an empty bar set on your Front and Back Squat Cap this at 20 minutes! Scoring: Not Scored B. Alternating Sets: Front Squat, Back Squat 6 sets, starting a set every 2 minutes, of:
rest 3 minutes before part C C. 9 minute EMOM of Power Snatch + Overhead Squat + Snatches Every 1 minute for 9 minutes (9 rounds):
rest 3 minutes before part D D. 9 minute AMRAP of Toes to Bars, Deadlifts, and Snatches CrossFit Games Open 15.1 As Many Rounds and Reps as possible in 9 minutes:
A. Warm Up
Mobility and activation: 60 seconds each side: couch stretch pigeon lat stretch dragon 3 rounds of: 10 box jumps 10 KBS 10 calorie row Scoring: Not Scored B. Alternating Sets: Double-Under, Bar Muscle-Up 5 sets, starting a set every 3 minutes, of:
start every 3 minutes C. 20 minute AMRAP of Muscle-Ups, Handstand Push-Ups, and Kettlebell Swings Nate As Many Rounds and Reps as possible in 20 minutes: In teams of 2
Coach's Notes: alternating rounds A. Warm Up
400 Meter Row (slow) or 2 Minute Calorie Bike (slow) into… 3 Rounds: 10 alternating Samson Stretches 10 AbMat Sit-Ups 10 Air Squats 10 Scap pull-ups 10 Hip Extensions Followed by… EB Barbell Warmup 5 Good Morning 5 Back Squats 5 Elbow Rotations 5 Strict Presses + Reach 5 Stiff-Legged Deadlifts 5 Front Squats Scoring: Not Scored B. Deadlift 5-5-5-5-5 Every 2 minutes, for 10 minutes (5 sets): 5 Deadlifts Loads per set (by %): 60, 65, 70, 75, 80 C. 24 minute EMOM of Power Cleans and Running Every 3 minutes for 24 minutes (8 rounds):
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July 2020
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