WOD 042314

Main – CrossFit

Mobility-Work

Spend the first 10 minutes smashing sore tight spots then mobilize yourself for a better OHS position. Also work on your calf/ankle mobility because we have box jumps during the metcon.

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

Snatch (3-3-3-3-3 REPS)

Skill-Specific Warm-Ups

Take your time after the snatches to practice a few pull ups and box jumps. For example: 3-5 x pull ups, rest 30 seconds then 3-7 box jumps, rest 30 seconds x 3-4 sets.

Metcon (AMRAP – Reps)

12 min Amrap of:
10 x Box Jumps 20,24”
10 x Pull-Ups

Mobility-Work

After a cool down walk, begin mashing your legs, calves, lats, shoulders. Also spend some time mobilizing your OH Position as well as your hips and hamstrings.

WOD 042214

Main – CrossFit

Mobility-Work

Spend 10 minutes, mashing any sore spots but especially the calves, thighs, and shoulders. Mobilize your ankles, hips, and hamstrings.

Skill-Specific Warm-Ups

Pose method drills to improve running mechanics and to get warmed up for the wod.

Also work on Burpee Mechanics for better positioning and therefore more efficient movement.

WOD 042214 (Time)

5 rounds for time of:
Run 400 meters
15 x Burpees

Mobility-Work

After a cool-down walk, smash your legs and calves. Spend 10 minutes mobilizing your ankles, hamstrings, and hips.

WOD 042114

Main – CrossFit

Mobility-Work

Spend 10-12 minutes mashing and mobilizing for better squats and pulling position as well as the front rack & OH position.

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

Skill-Specific Warm-Ups

Take your time to do a few warm ups before going heavy. Keep in mind that these are power cleans to jerks and not squat cleans.

Clean and Jerk (3-3-3-3-3-2-2-2-2-2-1-1-1-1-1 reps EMOM)

With a continuously running clock perform the above mentioned rep sequence on the minute x 15 sets.
For example, 3-3-3-3-3 EMOM @ 135#,
2-2-2-2-2 EMOM @ 185# and 1-1-1-1-1 EMOM @ 225#. Go Heavy but keep in mind to do it right or do not do it all.

Mobility-Work

Spend the last 10 minutes of class mobilizing yourself for better squatting and OH Position.

WOD 041814

Main – CrossFit

Mobility-Work

Spend 10 minutes smashing your sore parts but especially your legs, calves, triceps, lats, and shoulders. Work on mobilizing your overhead/frontrack positions as well as your hips & hamstrings for better pulling and squatting position.

Warm-up

Spend the next 10 minutes or so getting generally loosened up and moving. Then begin doing some kettlebell swings and box jumps to start warming up the hips and hamstrings for…DEADLIFTS!!!

Deadlift (5-5-5-5-5 reps)

Skill-Specific Warm-Ups

Begin warming up for thrusters and kettlebell swings. This means warming up and not getting blown out so take a few minutes to get the movements down and warm up to the loads for this wod.

WOD 041814 (AMRAP – Reps)

12 min Amrap of the following:
3 x Thrusters & 3 x Kettlebell Swings
6 x Thrusters & 6 x Kettlebell Swings
9 x Thrusters & 9 x Kettlebell Swings
and so on ascending in reps by threes.
Continue for max reps.
Loads = 65,35 for women and 95,55 for men.

Mobility-Work

After a cool down walk begin mashing your sore bits and once again mobilize your hamstrings, hips, and shoulders.

WOD 041714

Main – CrossFit

Mobility-Work

Take 10 minutes or so to mash out your shoulders, triceps, lats, and of course legs and hips. Work on mobilizing your shoulders for better overhead position and mobilize your hips for better squatting position.

Skill-Specific Warm-Ups

Take 10-12 minutes to really get warmed up with each movement. This is not the time to get wore out though. Take your time with each of the movements in your warm up. For example, 5 x Burpees Rest 10 seconds x 3-4 sets and then 8-12 Sit-Ups Rest 10-15 seconds x 3-4 sets. And so on for each of the movements in this wod. Keep in mind to scale according to ability level. During this time be sure to get into the best position possible for more efficient movement during the wod.

WOD 041714 (Time)

For time:
70 x Burpees
60 x AbMat Sit-Ups
50 x Kettlebell Swings 35,55
40 x Pull-Ups
30 x HSPUs

Mobility-Work

After a cool down walk, be sure to mash out your shoulders, triceps, legs, and back. Work on mobilizing your overhead and squat position.

WOD 041614

Main – CrossFit

Mobility-Work

Smash your triceps, shoulders, lats, and legs. Work on improving your overhead and front rack position. Also work on hip extension, this means the couch stretch and other hip flexion/external rotation stretches.

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

Skill-Specific Warm-Ups

Take a few sets to warm up and work on the positioning of a push press. Then proceed into your warm up sets. In between your warm up sets practice jumping lunges.

Push Press (5-5-3-3-3)

Metcon (8 Rounds for reps)

Tabata Mash-Up of:
Push Press 55,75#
Jumping Lunges

20 seconds of – Push Press
10 seconds of – Rest
20 seconds of – Jumping Lunges
10 seconds of – Rest
x 8 sets or 8 minutes

Note all reps for each round.

Mobility-Work

After a cool down walk, begin to mash out your shoulders, triceps, lats, and legs, glutes. Work on shoulder and hip mobility for 8-10 minutes before leaving.

WOD 041514

Main – CrossFit

Mobility-Work

Spend 10 minutes, mobilizing your hips, ankles and shoulders for a better overhead position and better squatting.

Skill-Specific Warm-Ups

Practice Pull-Ups, Push-Ups, and Air Squats for 10 minutes. Be sure to scale accordingly.

Metcon

Cindy XXX (AMRAP – Reps)

Complete as much as possible in 20 minutes of:
10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats

Notes

WOD 041414

Main – CrossFit

Mobility-Work

Spend 10 minutes smashing your legs, calves, lats, and shoulders. Mobilize your ankles, hamstrings, and hips. Also be sure to work on your internal rotation andfront rack position for the shoulders.

Back Squat (5-5-5-5-5 reps)

Work up to a heavy set of five reps.

Metcon

After a cool down walk, begin mobilizing your calves/ankles, hamstrings and hips.

Metcon (Time)

5 rounds for time of:
5 x Power Cleans 105,155
15 x Box Jump 20,24”

30 x Burpee Buy In

WOD 041214

Main – CrossFit

Mobility-Work

Smash and mobilize your calves and ankles, hips and hamstrings, as well as triceps and shoulders.

DROMs plus Jumping Rope (No Measure)

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

Metcon (Time)

2 person Team WOD,

6 rounds for time of:
Run 400 meters
21 x KB Swings 35,55#
12 x Box Jump and Overs 20,24”

One person at a time and alternating rounds.

WOD 041114

Main – CrossFit

Mobility-Work

Spend 10 minutes, smashing your legs, lats, triceps, and shoulders. From here work on mobilizing your hips and hamstrings for better squatting and pulling. Also work on your overhead position for the pull ups.

DROMs plus Jumping Rope (No Measure)

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

Deadlift (3-3-2-2-2 reps)

Metcon (AMRAP – Rounds and Reps)

12 min Amrap of:
50 x Air Squats
30 x Push-Ups
15 x Pull-Ups

Mobility-Work

After a cool down walk, be sure to once again mobilize you hips, hams, and lower back.