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

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.

Scaling:

Pull Ups -> Ring Rows

Push Ups -> Off a bench

Air Squats -> To target

Cool Down:

Tabata Roll Out – whole body

20170504

Warm Up:

50 Single Unders

10 kickers per leg

10 Spiderman Lunges

Toe Touch 30’

20 L-leg SUs

20 R-leg SUs

10KB deadlifts

10 Russian KB swings

S/S/S:

Back Squat w/2 sec pause at bottom

3X5

Increase weight ea set

With less sets this time around, aim to go heavier on your sets

WOD:

3 Rounds:

50 DUs

40 Wall Balls

30 Cal Row

20 KB Swings (70/53)

20 Min Time Cap

Do NOT stop moving in this WOD.

Scaling:

DUs -> Attempts through 50 rope contacts -> 50 Penguin Jumps

KBS -> As needed

Cool Down:

Oly Wall Stretch x 3 min

Roll out T-spine – 20 passes

20170503

Warm Up:

250M Row

Duck walk 30’

Walking Kicks 30’

Inchworm 30’

Lunge 30’

10 kip swings

Prep for WOD

WOD:

25 Min AMRAP

10 Thrusters (135/95)

20 Pull-ups

40 Deadlifts (135/95)

800 M Run

Embrace the grind on this one folks!

Scaling:

Bar weight -> as needed, but must use the same weight on DLs as on Thrusters

Run -> 1K row

Pull Ups -> Jumping Pull Ups -> Ring Row

Cool Down:

Reverse Hyperextensions – 2X30

Couch Stretch – 2 min per side

20170502

Warm Up:

100M Run

8 box step ups

100M Run

8 Box jumps

10 Burpees

Barbell w/u*

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

S/S/S:

Clean w/2 sec pause at bottom of knee

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

Make sure you don’t lose tension when holding the bar at the knee for two seconds.

WOD:

Every 3 min for 15 Min

200m sprints

10 Box Jumps (30/24)

Any time left after box jumps is rest until the end of the 3 min.

Scaling:

Run -> 250M Row

BJ -> 26/22 -> 24/20

Cool Down:

Pigeon Pose on 30” box x 2 min per side

Heel cord mash x 2 min per side

20170501

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

WOD:

5 Rounds:

12 Snatch Deadlifts (135/95)

9 Hang Power Snatch (135/95)

6 OHS (135/95)

Think of this as the Snatch version of “DT”. Unless you can go unbroken, drop the bar at rep 11 of the Snatch grip DLs, rep 8 of the Hang Power Snatch, then hold on for all 6 OHS if you can