Wed, Jun 25

P1

3X
10 Air Squat
10 Pushups
10 Situps
10 Pullups
10 Second Samson Stretch (each side)

P2

3X10
Pillar to Plank Pushups
Ring Rows

P3

15 Min time cap
50 Wallballs 20#/14#
Rest 3 minutes
50 Wallballs
Rest 3 minutes
50 Wallballs

Tue, Jun 24

P1 (Warmup)
2x
10-Reverse shrug hanging from pullup bar
10-True Pushups
then..
10 Strict Pullups
10 True Pushups
then..
Lax Ball Shoulder Mob

 

P2 (Strength)
Shoulder Press 5 sets of 10

P3. (Recovery Work)
2 rounds working at 80% today.
Row 500
200 Single Unders
1 minute plank
Run 400

P4 (Finisher)
60 seconds Banded Support Full Squat

Mon, Jun 23

Warmup

400m Sandbag Run
Catalyst Warmup

Skill
5X2 Clean Pulls
*Heavy, but as precisely as possible

Strength Endurance 
AMRAP 7 min
Squat Clean Thrusters  135#/95#

 

Mon, Jun 16

Warmup

Catalyst Warmup

Skill Review
Split Jerk

Strength

20 minutes to work up to a 1rm split jerk

Metcon

10 min amrap
12 Shoulder to Overhead
12 Jumping Pullups (Arms should be bent appr 135 degrees while standing under the bar)

Finisher

400 meter SPRINT!!!

 

Sun, Jun 15

Strength

Front Squat
5×5 @ 75% 1rm (if you don’t know it go heavy)

Metcon

Teams of 2
One partner working at a time
(both partners complete 7 rounds)

7 rounds:
3 Front Squats @ 10% less than your last set
7 Burpees
150 Meter Row

 

 

 

Sat, Jun 14

GREAT DAY TO GET MARRIED!!
Congratulations to Craig and Steph

Warmup

5 minute Flight Simulator

Iso/Stability

5x
30 Seconds MB Raises
30 Seconds Plank

Metcon

15 Minute AMRAP
4 Deadlifts (275#/155#)
8 Box Jumps (24/20)
12 Toes to Bar

This is heavy on purpose… Scale as needed but it should still be heavy.

 

 

Fri, Jun 13

CrossFit Lite

For time:
Run 800m
30 DB Snatch 45#/65#
Run 400m
30 DB Snatch
Run 800m


WOD
Warmup

3×10 w/empty barbell NFT:
-Snatch Deadlift
-Hang Muscle Snatch
-Overhead Squats
-Rack Push Press

Explosiveness:
10 minutes to find 3rm Box Jump

Strength

15 minutes to work up
1rm Power Snatch

Metcon

“Isabel”
30 Snatches @ 135/95 or 60% of their 1rm from strength session

Finisher

2 rounds of 3 way plank

Thu, Jun 12

Warmup

5x NFT
10 Air Squats
5 Wall Walks
3 Broad Jumps

ISO/Stability

5x
30 Seconds Alternating DeadBug
30 Seconds Plank

Metcon

6 Rounds
Run 200
20 KB Swings

Wed, Jun 11

Last Week of old fundamentals program at 5:15 and 7pm.

Warmup

2x
Run 400
1 length Inch Worms

Metcon

”Barbara”

20 Pullups
30 Pushups
40 Sit ups
50 Air Squats

5 rounds with a 3 min rest between rounds

 

Extra Credit (optional after class):
Spend 10 minutes rolling out your legs

Tue, Jun 10

CLEANWarmup

Structure
3x NFT

10 Reverse Shrugs on Box
10 True Pushups
10 Ring Rows

Movement Prep (use an empty barbell)

3x NFT

10 Deadlifts
10 Hang Power Clean
10 Push Press
10 Back Squat
3 Ninja Roll to vertical Jumps

Skill Review

Sumo Deadlift High Pull

Metcon

10 minute Amrap:
15 Sumo Deadlift High Pull
15 Push Press