Monday, June 30


Main – CrossFit

Met-Con … Big Sweat Coming …

WARM-UP

Run Warm-up
1st 1/2 Junkyard Warm-up
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

SKILL

Power Snatch
Warm-up & Work up to 80%

STRENGTH

Power Snatch (15 sets of 1@80% on 0:35)

SWEAT

Metcon (AMRAP – Reps)

5 rounds @1:00 /0:10 transition

Battle Ropes (2 handed waves)
Sit-up & Strike (a medball)
GHD Extensions
Rest

Score = lowest (total) round

Hil’s Spicy WOD

Main – CrossFit

WARM-UP

Block Run
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

SKILL

Hand Stand Push-Ups
3 sets of max reps – 2:00 rest between

Handstand Push-ups (3 sets max reps /2:00 rests)

WOD

Metcon (Time)

WOD: 10 rounds
10 weighted overhead lunges @25/45#
10 GHD sit ups

06/28/2014

Main – CrossFit

Team Fun

Block Run (No Measure)

Mobility
PVC Shoulders & Hips
Burgener w/ PVC

SKILL

Review Muscle Up & Progression to Muscle Up

Metcon

20 MIN. AMRAP

Metcon (AMRAP – Rounds and Reps)

2 Ring Muscle Up
6 Sumo DL 225/155#
10 Bar Facing Burpees
14 GHD weighted 20/16# med ball
18 Wall Ball 20/16#

Rules

As a team you must complete all reps before advancing to next element

If you are unable to do a M/up do some form of progression

Each team member must complete at least 1 of each element

Scale appropriately

Friday, June 27

Main – CrossFit

Benchmark “Girl” … Barbara

 

WARM-UP

15 minutes … Move quick!

Run Warm-up
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

 

WOD

Metcon (Time)

“Barbara”

3 ~ 4 ~ 5 rounds for time

42 minute cap

20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

*3 minute rest between rounds*

Thursday, June 26

Patriots Offensive Line

 

Main – CrossFit

Dynamic Effort Day … Be Fast!

 

WARM-UP

BB Snatch Complex
Snatch Grip … 5 Rounds /3 reps each
Deadlift
Hang High Pull
Muscle Snatch
OverHead Squat

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

 

SKILL

DeadLift
Warm-up & Work-up to 60%

Speed DeadLifts (w/elastics)
6 sets of 3 reps @60% & 0:30 rests

 

SWEAT

Metcon (Weight)

3 Person Teams
Weighted Sled Push Progression
12 minutes

1 round =
05 yards Out & Back
10 yards Out & Back
15 yards Out & Back

Start with 10# on sled
Add 10# each round

Wednesday, June 25

Woman CrossFit push press - view from behind

Main – CrossFit

Max Effort Anterior … Get Strong!

 

WARM-UP

30 x 2 Handed Kb Clean & Squat
20 each side ~ Kb Windmill

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

 

SKILL

Dips (3 sets /Max Reps /1:30 Rests)

 

SKILL

Push Press … Warm-up

 

STRENGTH

15 minutes to a new 1 rep max

Push Press (3, 3, 3, 1, 1, 1)

 

WORK

Push Press
20 reps @80% … 5 minutes

 

SWEAT

Metcon (AMRAP – Rounds)

Kb Flow /AMRAP 7

From the floor … @35/53-55#

1 Kb Clean & Jerk, Left
1 Kb Clean & Jerk, Right
1 Burpee

Tuesday, June 24

 

Main – CrossFit

Met~Con … Get ready to sweat!

 

WARM-UP

Jump Rope /Dubs
6 rounds /1:00 work & 0:30 rest

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

 

SKILL

5 minutes:
1 Handed Turkish Get Ups (TGU)

5 minutes:
2 Handed TGU

 

WOD

Metcon (AMRAP – Reps)

2 rounds for time
2:00 per movement

Row for Calories
Toes to Bar
Dubs
Alternating 1 Handed TGU @35/53-55#
Rest

Monday, June 23

Main – CrossFit

Max Effort Monday

 

WARM-UP

Run Warm-up
Full Junkyard Warm-up
PVC Shoulders & Hips
Burgener w/pvc

 

SKILL

Burgener Warm-up w/bar

Squat Clean Work up

 

STRENGTH

Squat Clean (3, 3, 3, 1, 1, 1)

 

SWEAT

Metcon (Time)

8 rounds for time
3 Clean & Jerk @70%
60 yard Sprint

12 minute cap

Sunday, June 22

Main – CrossFit

“Rule of 3″

WARM-UP

KB Complex
3 rounds /10 each
American Swing
Swing Pull
2 Handed Clean & Squat

PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

SKILL

WOD Walk-thru

WOD

Metcon (Time)

“Rule of 3″
~ No Man Left Behind Rules

3 rounds

Row 300m
Sprint 30m
30 Sit-ups
30 Push-ups
30 Air Squats
Sprint 30m back to start

06/21/2014


Main – CrossFit

TEAM STRENGTH BUILDING

Block Run (No Measure)

Weightlifting

DL @ 225/135#
C&J @ 135/95#

5 min to reach max reps of each element
1 partner works at a time

Metcon

7 min team total of WB 20/16#
partners can switch in and out while ball is in the air

7 min of 21-15-9
Burpees and KB swings @ 53/35#
One partner works at a time

200 yard KB Farmer Carry 70/53#