20170517

Warm Up:

Jog down and back length of white box 3 times

10 Air Squats

Butt kickers length of white box

High knees coming back

10 kip swings

Back pedal length of white box

WOD:

pic courtesy of CrossFit HQ

“HolBrook”

10 Rounds Each For Time:

5 Thrusters (115/85)

10 Pull Ups

100M Sprint

Rest 1 Minute

Record fastest and slowest Rounds

U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, North Carolina, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook

Scaling:

Thrusters – As needed

Pull Ups – Ring Rows

Run – 125M row

Cool Down:

Pigeon Pose on 30” box x 2 min per side

Doorway stretch – 2 min per side

20170516

Warm Up:

500M row

Twisting Lunge 30’

Inchworm 30’

Lateral Lunge 30’

Duck walk 30’

Tricep mobility – 2 min per side

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, front squat, press, high hang squat clean, push press, squat clean from above the knee, push jerk, squat clean from shin

S/S/S:

Clean w/2 sec pause at bottom of knee

3X75%, 3×80%, 2×85% Do 1 Jerk at the end of every set

Again, do Not lose tension when holding your pause. You should be like a coiled spring ready to explode!

WOD:

3RFT:

200M Run

15 Power Snatches (115/85)

250M Row

15 OHS (115/85)

Scaling:

Run – 250M Row

Bar weight – As needed

Cool Down:

Heel Cord Mash – 2 min per side

Banded OH stretch – 2 min per side

20170515

Warmup:

6 box step ups

100M run

6 box jumps

10 push ups

100M run

10 kip swings

3 wall walks

Mobilize anything that is sore- 5 min

WOD:

EMOM for 24 Min

Min 1 – Accumulate 30 second Handstand Hold*

Min 2 – 10 Box jump Overs (24/20)

Min 3 – 15 Pull Ups

*If you come down from the HS before you hit 30 seconds, make sure you pop back up into a HS before the minute is over to get the total 30 seconds of HS hold.

This is a great time to work on your efficiency in these movements. Try to make every rep as perfect as you can while still moving fast.

Scaling Options:

HS Hold _ Hold top of Pike Push up off a box

BJO – 20/16

Pull Ups – Ring Rows

Cool Down:

Banded Bully Stretch – 2 min per side

Roll out T-spine – 30 passes

20170512

Warm Up:

400M Run

Duck Walk 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

Bergener W/U*

* Two angles of Sage Mertz hitting the Burgener WU

AND

Video Courtesy of: CrossFit Weightlifting Trainer Course

S/S/S:

Snatch w/2 sec pause at bottom of knee

3X75%, 3×80%, 2×85%

WOD:

Video Courtesy of: CrossFit®

Turkish Get Ups*

Spend 20 min working on technique and get as heavy as possible (can use DBs, KBs, or barbell)

Turkish get-ups. Kettlebell guru Jeff Martone outlines the three steps of the movement. First there’s sitting up, then the transition to the knee and, finally, standing up.

While lying on the floor, your chest must be open. Then, ensure your knuckles remain in the same spot in space. Next, press, drive off the heel and keep coming up to a sitting position. This position, Martone cautions, does not involve merely rolling over or sitting straight up like a regular sit-up

“As you get stronger, you’re always shifting your weight to your forearm,” he explains. “But you gotta minimize weight to it and really work your core pretty hard.”

When it’s time to transition to the knee, push down the shoulder on the opposite side of the weight, push off with the heel and bring the leg through. Then, stand up while keeping the kettlebell in the same overhead position

Cool Down:

Super Squat Hip Sequence

Video Courtesy of: Kelly Starrett

20170511

Warm Up:

3X Jog 30’,back pedal 30’

High knees 30’

Butt kickers 30’

5 burpees

5 tuck jumps

Prep for WOD

WOD:

25 Min AMRAP:

200m run

20 Box Jump (24/20)

10 Burpees

Who can beat 7 rounds?

Scaling:

Run -> 250M Row

BJ -> 20/16

Cool Down:

Heel cord mash – 3 min per side

Roll out lumbar spine – 20 passes

20170510

Warm Up:

200 Rope contacts

Twisting Lunge 30’

Inchworm 30’

Lateral Lunge 30’

Duck walk 30’

10 Twisting Push ups

10 kip swings

Barbell w/u*

* With an empty bar, do three reps of: dip/shrug, dip/shrug/high elbows, muscle clean, high hang power clean, power clean from above the knee, power clean from shin

S/S/S:

Floor Press

5X3

Increase weight ea set

Stay tight at the bottom, and make sure you are coming down under control. No blown out elbows

WOD:

2 RFT

80 DUs

40 Slam Ball (30/20) (use sand ball)*

20 C2B pull-ups

10 Power Cleans (135/95)

* For those not familiar, with slam balls

https://www.youtube.com/watch?v=7gLEmS4nwi0

Video Courtesy of: ReebokCFONE

NOTE: Do NOT let folks do this with a med ball. Med balls have seams that can rupture if people use them to slam. If you see this happening in the gym, stop the fool doing it, or go get someone who works at the gym and tell them to stop the fool

Scaling:

DUs -> Attempts through 80 rope contacts -> 80 Penguin Jumps

Slam ball – as needed

C2B ->chin above pull up ->Ring Row

PC –> as needed

Cool Down:

Couch Stretch – 2 min per side

Banded lat stretch – 2 min per side

20170509

Warm Up:

400M Run w/ med ball

10 Squat w/med ball

10 DLs with med ball

10 wall ball shots

10 push ups on med ball

10 Wall Ball shots

WOD:

“Coe”

10 Rounds For TIme

10 Thrusters @ 95/65

10 Ring push-ups

pic courtesy of CrossFit HQ.

Army Sgt. Keith Adam Coe, 30, of Auburndale, Fla., assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash., died April 27th, 2010, in Khalis, Iraq, of wounds sustained when enemy forces attacked his unit with an explosive device. He is survived by his wife Katrina Coe, two sons, Killian and Keith Jr., and daughter, Klover.

Scaling Options:

Bar weight -> as needed

Ring Push ups -> regular push ups -> push ups off a bench

Cool Down:

Pigeon Pose on 30” box x 2 min per side

Doorway stretch – 2 min per side

20170508

Warm Up:

500M Row

10 Back roll to V-sit

10 Squat to Stands

5 in-place inch worm

5 vertical jumps

Barbell Warm up*

* With an empty bar, and in Snatch grip perform 3 reps of: dip/shrug, dip/shrug/hi elbows/Muscle Snatch, Push Press behind the neck, OHS, High Hang Power Snatch, Deadlift from shin, Hang Power Snatch

S/S/S:

Deadlift w/2 sec pause at bottom of knee

5X3

Increase weight ea set

Less reps per set means we can go heavier each round than the 3X5 week. Just make sure you don’t lose tension at the bottom.

WOD:

Every 2 min for 16 Min

250M row

rest remainder

Stay within 5 seconds + or – of first row time

SO, the goal is to row a fast 250 the first set, then maintain the same speed on each additional round, with a 5 second faster or slower buffer to work with.

Cool Down:

Reverse Hyperextensions – 3X30

Hang from pull up bar – 3 min

20170505

Warm Up:

200 Rope contacts

Twisting Lunge 30’

One leg RDLs to kick 30’

Lateral Lunge 30’

10 Downward dog to cobra pose

10 kip swings

S/S/S:

10 Min to establish Max Height for Seated Box Jump*

Video Courtesy of: CrossFit®

From 0:00 to 1:30. Point of seated box jumps is to build explosive hip extension. Set up a box at 20” for the seated. Move up on the box you will land on

WOD:

“Tabata Something Else”

8 Rounds of 20 sec work, 10 sec rest of

Pull Ups

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Push Ups

followed by…

8 Rounds of 20 sec work, 10 sec rest of

Air Squats

No rest between movements

Score = total reps

So, as you end the last set of pull ups, after the 10 second break, go right into the first set of push ups. Same goes after the last set of push ups, ten second break then first set of air squats.