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A. Warm Up
20 Minutes on the Clock: Run 400m Loop Then 2 rounds: 8 No Push up burpees 10 Kip Sqings 12 Air Squats With remaining time, pwork on handstand skill: 1. Tabata Hollow and Arch hold. If you were able to perform perfect hollow hold, add weight this time. 2. 20 reps side plank leg raises each side 3. 5-10 Wall Walks 4. Practice walking or kicking up into the wall. B. Metcon (Time) For Time with a partner: 8 Sets Each: 10 Steps weighted lunge Row 150m only one partner works at a time. RX+ 45/25 overhead RX 45/25 Scaled as needed C. Metcon (Weight) 16 minute EMOM: M1: 10/8 Cals on Assault Bike M2: 10 Alternating DB snatches M3: 40 Double Unders M4: 40s plank *weight for DB Snatches: RX+ 70/45 RX 50/35 Scale as needed. Add weight to plank if possible.
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A. Warm Up
Deadlift Prep: 3 lap jog 10 Scap Pullups 5 Inchworms 10 Grass Pickers 5 Roll Back to pigeon Stretch (each) 10 stiff legged Deadlifts B. Metcon (Weight) EMOM x 8: RX+ 8 Burpees over bar 5 Deadlifts @ 225/155 RX 6 Burpees over bar 5 Deadlifts @ 185/125 Scale 6 Burpees 5 Deadlifts @ moderate weight C. Metcon (AMRAP - Rounds and Reps) 5 Minute AMRAP: RX+ 15 S2O @ 155/105 20 Chest to Bar 25/20 Cals A/B RX 15 S20 @ 115 20 Pullups 25/20 Cals on A/B Scale 15 Dumbbell S20 20 Ring Rows 15/10 Cals AB D. Metcon (AMRAP - Rounds and Reps) 5 Minute AMRAP: RX+ 21-15-9 Row For Cals Wall Balls @ 30/20 RX 21-15-9 Row for Cals Wall Balls @ 20/14 Scaled 15-12-9 Row for Cals Wall Balls Yes. If you finish you have to start over. ;-) A. Warm Up
2 minutes to progress as far as possible: 5-10-15-20-25-20-15-10-5 DOUBLE UNDERS. Unbroken, if you don't have double under, perform 10,20,30,40,30,20,10 single unders. Then: 20 PVC Passes 20m duck walk 20m horse walk 40m lunge, twist, squat 2x30s Goblet squat hold Spend 2-3 minutes working on mobilizing hips and ankles B. Metcon (Weight) E2M x 12: Hang Clean Front Squat Clean Front Squat @ 22x1 Build in weight over all sets. C. Metcon (5 Rounds For Weight) E2M x 10: UNBROKEN 5 Power Cleans 5 Shoulder to Overhead 5 Front Squat RX+ is all Unbroken Scaled as needed D. Metcon (No Measure) 4 Sets as a finisher 8 Z-curls 10 Pistols or single leg squats to bench A. Warm Up
Run 400m 20 Knee Hugs 20 Quad Pulls 20m Horse/sumo walk then EMOM: M1: Press to Squat x 10 M2: 5 Snatch Balances + 5 Drop snatches M3: 5 Power Snatches + 5 Overhead squats M4: Add 50% of max or light weight M5: 10 Snatch Lift offs M6: 10 Snatch High Pulls M7: Complex x 2 B. Metcon (Weight) E2M for 5 sets: Segmented Snatch Deadlift Snatch Hang Snatch C. 1 Push Press + 1 Split Jerk (EMOM x 8) pause 3-4 seconds in the SJ receiving position D. Metcon (AMRAP - Reps) Climb the Ladder for 8 Minutes: RX+ 2 Chest to Bar 2 Strict HSPU 2 Box Jump Overs 4,4,4,6,6,6,8,8,8 et cetera RX 2 Pullups 2 HSPU 2 box Jump Overs 4,4,4,6,6,6,8,8,8 et cetera Scale 2 Inverted Rows 2 Pushups 2 box jump overs 4,4,4,6,6,6,8,8,8 et cetera Rest 2-3 minutes E. Metcon (AMRAP - Rounds and Reps) 6 Minute AMRAP: RX+ 8/6 Cals A/B 6 Toes to Bar 4 Ring Dips Rx 6/4 Cals A/B 4 Toes to bar 4 Pushups Scale 5 Cals A/B 10 Situps 5 Pushups A. Warm Up
Run 800m Loop Pigeon stretch 90s each side 20 PVC Passes Then 3 rounds of: 10 Reverse Lunge with a reach 15 situps 5 Pull-ups B. Metcon (No Measure) RX+ Every 20s for 3 minutes (9 sets) 2 Strict Chest to bar RX Every 20s for 3 minutes 3 Strict pullups Scaled Every 30s for 3 Minutes 5s chin over bar hold + 5-10s negative pull-up C. Metcon (AMRAP - Rounds and Reps) Complete as many rounds as possible in 20 minutes of: 50 double-unders 100-ft. walking lunge 100-ft. bear crawl *Courtesy of CrossFit Mainsite D. Metcon (No Measure) Cool down for 5-10 minutes shoulder stretch and 2-3 minute forward fold hold A. Warm Up
For 12-15 minutes With a partner 1 person rows as close to 100m as possible, for every meter over or under 100m they are, 2nd person does BURPEE BOX JUMPS Race is to 1500m B. Metcon (AMRAP - Reps) 12 Minute AMRAP with a partner: 40 Dumbbell Squat Cleans 50 Pull-ups 40 DB Push Press 50 Goblet Squat 40 DB Burpees No requirement for weight, choose a weight that you and your partner agree on and have some fun! C. Metcon (Time) @ 15:00 mark For time: 6 Lap Partner Weighted Relay Partner A Performs: 10/7 HSPU then a 1 lap weighted run Upon return, Partner A tags partner B and continue that pattern until 6 laps have been completed. RX+ 10/7 HSPU and 30/25 wall balls RX 15/10 Pushups and 20/16 wall balls Scale 15/10 Modified Pushups with lighter wall balls D. Metcon (Time) @ 25:00 For Time: 6 lap run relay Each partner must perform a buy in of 20 jumping lunges before every run. Alternate until 6 total laps have been completed. E. Metcon (Time) @ 32:00 1,000m row relay (switch every 250) a buy in of 10 TTB must be completed before rowing. RX+ 10 TTB Rx 10 HLR Scale is 15 situps A. Warm Up
30 seconds at each: Deadhang on pullup bar Push up or plank if needed sit ups squats Then skill work for handstand: 1 rounds of tabata – alternate hollow holds and arch holds EMOM x 5: handstands against the wall, 2 steps to the right, 2 steps to the left while maintaining good position. EMOM x 5: 1 wall walk + 5 handstand shrugs per wall walk 5 minutes of play: attempt a max handstand walk B. Metcon (No Measure) EMOM x 6: RX+ 8 Burpees 1 Legless Rope Climb RX 6 Burpees 1 Rope Climb Scale 8 Burpees 6 Jumping Rope Pulls (3/3) C. Metcon (Time) 6 Rounds For Time: RX+ 3 Muscle Ups 6 Deadlifts @ 75% 9 TTB RX 6 Pullups 6 Pushups 6 Deadlifts @ 60-70% 6 TTB Scaled 10 Ring Rows 5 Pushups 10 Deadlift @ moderate weight 5 Hanging Leg Raises A. Warm Up
Run 400m loop, then 10m of the Following: Knee Hugs Spiderman Lunges Standing Pigeon Stretches Ankle Grabs HS Walk (or Straight-Leg Bear Crawl. *keep as much weight on your hands as possible) B. Metcon (AMRAP - ) Turkey Day WOD: 45 min As many points as possible Person 1 will run 800m Person 2 will be completing an AMRAP of any of the barbell movements Person 3 will be completing any of the gymnastics movements When the runner returns, rotate and continue. In teams of 3, you will have 45 minutes to accumulate as many points as possible by completing the following movements: Gymnastics Movements 20 sit ups = 2pts 1 rope climb = 5pts 1 Pull up=1 point 15 push ups= 5pts 10 Box Jumps = 5 pts 30 air squats = 10pts 5 Burpees=2pts Barbell movements @ 95/65 Ground to overhead = 3 points (snatch, clean and jerk) Clean=2pts S20=1pt Deadlift=1pt Thrusters = 3 points Each complete run is worth 25pts. The scoring is the same regardless of the scale you choose for movements. A. Warm Up
12 PVC Pass-Throughs 12 Squat to Stand 12 KB Sumo DL 12 Goblet Squats 12 Russian KBS 12 Side Lying Archers 6 Left-Leg KB DL 6 Right-Leg KB DL 6 Left-Arm KB Front Squats 6 Right-Arm KB Front Squats 6 Left-Arm Russian KBS 6 Right Arm Russian KBS 6 Broad Jumps B. Deadlift (Every 75 sec) Moderate loads, dont push for a 3rm C. Metcon (Weight) 8 Minute Alt EMOM: Minute 1: 8 Seated DB Press Minute 2: 12 Kettlebell SDLHP D. Metcon (AMRAP - Reps) 5 Minute AMRAP: RX+ Assault Bike 40/30 20 Chest to Bar Pullups 10 S2O @ 155/105 RX Assault Bike 30/20 20 Pullups 10 S2O @ 115/75 Scaled 25/20 Cal Bike 25 Ring Rows 10 S2O @ 75/55 E. Metcon (AMRAP - Reps) 3 Minute AMRAP: RX+ 30/20 Handstand Pushups AMRAP Row for Cals RX 20/15 Handstand Pushups AMRAP Row for Cals Scale 30/20 Scaled Pushups AMRAP Row for Cals A. Warm Up
2 Lap Run 20 Cal Row 10 Cal Bike 1 Lap Run Then: 8 Perpendicular wall arm circles 20m Crab Walk 20 Hollow Rocks 20 Back racked front rack stretches 20 Lateral Lunges B. Metcon (Weight) Every 2 minutes for 10 (Build in weight) Clean Front Squat x 3 @ 22x1 C. Metcon (5 Rounds for Time) Every 2 minutes for 10: 3 Power Cleans 3 Thrusters 3 Front Squats RX+ Men: 135-145-155-165-175 Women: 95-100-105-110-115 RX Men: 95-105-115-125-135 Women: 65-70-75-80-85 Scale as needed but try and add weight each round. D. Metcon (Weight) As a finisher: 4 sets 8 HEAVY Barbell curls 6 Alternating single leg squats (weighted if able) If you cannot perform pistols, do 6/6 single leg squats to a box. |
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April 2018
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