WOD032714

Main – CrossFit

Mobility-Work

Take 10 minutes to do the following: “mash-out” your legs, hips, lats and shoulders with a PVC roller and/or lacrosse ball. Then work on hip and hamstring mobility for improved pulling and squatting positions. Also do some band stretches for better overhead position and improved front rack position.

General Monostructural Warm-Up

For the next 10 minutes, let’s get the heart rate up by doing an “easier” 400-800 meter run AND a 500-1000 meter row. Take a short break in between the run and row to do any other needed band stretches.

Skill-Specific Warm-Ups

Take the next 10 mins to…

Practice Wall Balls. Scale the load and target height accordingly.

Practice Kipping HSPUs. Again scale accordingly, we are looking for good overhead position and efficient movement patterns.

Practice Power Cleans. Warm up to a load that is between 60% and 70% of your one-rep max.

Metcon

Metcon (AMRAP – Rounds and Reps)

20-minute AMRAP
5 Wall Balls
3 Kipping HSPUs
1 Power Clean (@ 60%-70% 1RM)

Cool-down

Upon completing the WOD go for a easy 400-meter walk. Then spend the next ten minutes mashing out once again and working on some more mobility.

WOD032614

Main – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Power Snatch (2-2-2-2-2 reps)

Metcon (Time)

2 person Team WOD,

For time:
150 x Pull-Ups “one person at a time”
Run 1200 meters “together”
150 x Burpees “one person at a time”

WOD032514

Main – CrossFit

Scale the loads and hspu standards accordingly.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

J.J. (Time)

For Time:
1 Squat Clean, 185#
10 Parallette Handstand Push-ups
2 Squat Clean, 185#
9 Parallette Handstand Push-ups
3 Squat Clean, 185#
8 Parallette Handstand Push-ups
4 Squat Clean, 185#
7 Parallette Handstand Push-ups
5 Squat Clean, 185#
6 Parallette Handstand Push-ups
6 Squat Clean, 185#
5 Parallette Handstand Push-ups
7 Squat Clean, 185#
4 Parallette Handstand Push-ups
8 Squat Clean, 185#
3 Parallette Handstand Push-ups
9 Squat Clean, 185#
2 Parallette Handstand Push-ups
10 Squat Clean, 185#
1 Parallette Handstand Push-ups

WOD 032414

Main – CrossFit

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Back Squat (3-3-3-3-3-3 reps)

Metcon (Time)

30-20-10 for time:
Box Jumps 20,24
Kettlebell Swings 35,55
Burpees

WOD032214

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Hope (3 Rounds for reps)

3 rounds:
Perform AMRAP in 1 minute of each of the following movements:
Burpees
Power snatch, 75# / 55#
Box jump, 24″ / 20″
Thrusters, 75# / 55#
Chest-To-Bar Pull-ups
Rest

WOD 032114

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

For time:
50 x Ring Dips
50 x Squat Clean (85,115)
50 x Ring Dips

Scaled Version,
For time:
50 x Hand Release Push-Ups
50 x Deadlift (95, 135)
50 x Hand Release Push-Ups

WOD 032014

Main – CrossFit

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

For time:
21 x Thrusters 65,95
5 x Rope Climbs ” leg less from the floor”
18 x Thrusters
4 x Rope Climbs
15 x Thrusters
3 x Rope Climbs
12 x Thrusters
2 x Rope Climbs
9 x Thrusters
1 x Rope Climb

WOD 031914

Main – CrossFit

Keep the loads lighter on the snatches and C&Js and go for good positioning and bar speed.

Burgener Warm-up (No Measure)

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Power Snatch (3-3-3-3 reps)

Power Clean to Push Jerk (3-3-3-3 reps)

When working with lighter loads receive the bar in the power not squat position.

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

WOD 031914

Main – Personal Training

Warm-up

Monostructural work (No Measure)

Run 400m, Row 500m or work on jump rope form for 5 minutes.

Mobility and Mashing (No Measure)

barbell/pvc overhead stretch with push press grip width

shoulder external rotation band stretch

front rack band stretch

Weightlifting

Front Squat (5 x 5)

Gymnastics

Pull-ups (4x max reps)

Weightlifting

Push Press (4 x 8)

Skill-Work

CORE:
slam ball lateral roation x 100

Cool-down

Mobility and Mashing (No Measure)

WOD 031814

Main – CrossFit

DROMs plus Jumping Rope (No Measure)

Dynamic Range of Motion Drills followed by jumping rope for 4-5 minutes.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Time)

5 rounds for time of:
Run 800 meters
25 burpees