1:) Mobility

2 rounds of

– 500m row

– 10 Ring rows

– 10 K2E

 

2:) Class warm up

– 1 minute of Jumping Jacks

– 1 minute of Ball Slams 20/14#

 

3:) WOD

50 Burpees

30 Lunges w/plate overhead 25/45#

30 Burpees

50 Lunges w/plate overhead 25/45#

 

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snow day crossfit

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Nov
25

Strict Press week 4

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1:) Mobility

– Pigeon stretch 2 minutes per/side

– Hamstring stretch 1 minute per/side

– 20x Shoulder Passthroughs w/PVC

 

2:) Class warm up

4 minute plank hold then

CFA Dynamic Warmup

 

3:) Strict Press week 4

Warm up with 10 reps @50@

then your working sets are

4x @70%

2x @80%

1x @85% (hold it up for 5 seconds)

Then 5 reps TNG @75%

 

4:) WOD

Complete as many rounds as possible in 12 minutes of:

5 Push Jerks 135/95 -/+
15-foot rope climb, 2 ascent

*sub for rope climbs is 5 STRICT PULL-UPS

 

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Nov
24

Bench Press off week 3

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1:) Mobility

– Hold a sumo stretch for 2 minutes

– then NICE and SLOW do 10 OHS w/45# Barbell – hold each rep for 5 seconds!

*scaled is PVC Pipe.

– 10 Back extensions on GHD as we did last week. Extend one vertebrate at a time.

 

2:) Class warm up

2 rounds of

10 wall balls – Gents 25-30# ball Ladies 14-20# ball.

50 Double Unders if you’ve had them for a while do them UNBROKEN – 25 Double Under Attempts if you’re working on them do single single double single single double.

 

3:) Strength

– 5 rounds of max reps Bench Press @55%

*rest 3 minutes between sets

 

4:) WOD

100 DUBs/50 Attempts/150 singles

30 T2B

75 DUBs/30 Attempts/100 singles

20 T2B

50 DUBs/10 Attempts/50 singles

10 T2B

 

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Nov
23

Squat clean week 5 Test day

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Weightlifting-Clean-Sequence

1.) Mobility

– foam roll quads 2-3 minutes

– couch stretch 2-3 minutes

 

2.) Class warm-up

– Burgener Warm-up 5 reps/per movement

1.) Down – up

2.) Elbows High and Outside

3.) Muscle Clean

4.) Clean Drop

5.) Hang squat clean

 

3.) Olympic lifting week 5

– Squat clean

– 10x @60%

– 4x @ 75% TNG

-2x @ 85% TNG

-1x @ 90% get it! Dump it!

-1x @ 95% then add 5% at a time till you fail and continue until you conquer.

4.) WOD

TEST 400m run

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Nov
22

hero wod saturdays

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1:)Warm up on your own

Suggestions

-500m row

-10x shoulder passthroughs w/PVC

-10x Airsquat

-10x Caterpillar

-1x High kicks

-Foam roll calves

-Foam roll quads

 

2:) HERO WOD

30 minute AMRAP

5 Deadlifts 275/185 -/+ (choose a heavy load that you can touch N go with SOLID form)

13 Push ups

9 Box jumps 24″

 

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Nov
20

Partna up!

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1:) Mobility

– 20x Floor Bridge (hold the top for 2 seconds)

– 1x High Kicks

– 1x Butt Kicks

– 1x Broad jumps

 

2:) Core

Tabata Mashup 12 rounds – 20 seconds of work, followed by 10 seconds of rest.

– Hollow Hold

– Supermans

 

3:) WOD

PARTNA UP! One Athleo works at a time

– Buy in 75 KBS 70-53# – 45-35#

5k Row (break it down by 250m or 500m)

– Buy out 75 KBS

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Nov
19

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1:) Mobility

2 rounds of

– 250m row (big strokes!)

– 10 ring rows

– 15 OHS w/pvc pipe (hold at the bottom for 2 seconds) – for the advanced Athleo that has the OHS use a 45#/barbell

 

2:) Coaches choice

(10 minutes of moving your body)

 

3:) Core

3 sets of 10-15 Dips on matador

3 sets of 10-15 Back extensions on the GHD

*a Coach will demo/put you in the proper position for the back extension on the GHD

 

4:) WOD

With a continuos running clock for 20 minutes Athleos will complete the following below:

5 minute AMRAP

– 5 Power Snatches 95/65 -/+ (choose a load that’ll allow 5 reps UNBROKEN)

*if you can do a full snatch – GO FOR IT!

– 10 K2E (make contact on the tricep/elbow)

3 minute rest

4 minute AMRAP

– 5 Power Snatches

– 10 K2E

2 minute rest

3 minute AMRAP

– 5 Power Snatches

– 10 K2E

1 minute rest

2 minute AMRAP

– 5 Power Snatches

– 10 K2E

*score is total reps

 

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Nov
18

Strict Press Week 3

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1:) Mobility

– 50 cal row

– smash your calves w/barbell or a foam roller especially around the ankle.

– 20x shoulder passthroughs w/PVC

– 10 Ring Rows

 

2:) Class warm up

– 3 minute plank

– 5-1 Air squat then into caterpillar w/pushup

– 1 min/per side calve stretch against beam.

 

3:) Strength

Strict Press Week 3

6x @ 65% TNG

4x @ 75% TNG

2x @ 80% Hold overhead for 2-3 seconds and stay VERY tight.

Then 10 reps anyway @ 70%

 

4:) WOD

2 rounds for time of

– 20 C2B Pullups

– 20 Pistols

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Nov
17

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1:) Mobility

– 500m row

– 1 min per/side of couch stretch

– 1 min per side of hamstring stretch (against a beam or pull leg up w/band)

 

2:) Class warm up

CFA Dynamic Warmup

 

3:) Gymnastics

– Partner handstand holds against the wall.

*the key to this drill is to allow the athlete to feel how it is to hold a handstand without the wall. Move one leg away from the wall then try the second leg, active shoulders, tight belly, and quads tight. Your partner will prevent you from falling.

*advanced athleos work on your handstand holds off the wall or your handstand walks.

P1030125

 

4:) WOD

Buy in 1000m row

3 Hang Power Cleans 155/115 -/+

3 Box Jumps 24/20″

6 HPC

6 BJ

9 HPC

9 BJ

12 HPC

12 BJ

9 HPC

9 BJ

6 HPC

6 BJ

3 HPC

3 BJ

Buy out 100 Double Unders/50 Attempts/or 100 Single Unders

17 minute cap

*choose a load for the Hang Power Clean where you can do triples then dump.

 

 

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