Friday, June 20

Main – CrossFit

Dynamic Effort Day … Be fast!

WARM-UP

Barbell Complex
5 rounds /2 reps each of Snatch Grip …
Deadlift ~ Hang Pull
Muscle Snatch ~ OHSQ

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

SKILL

Burgener Warm-up w/bar

Snatch Warm-up to 60%

Snatch Balance
8 sets of 3 @60% OTM

Hang Power Snatch
8 sets of 3 @60% OTM

SWEAT

Metcon (AMRAP – Reps)

5 rounds /1 min & 0:30 rest
Climbing Reps
Kb~SDLHP +1 each round @35/53-55#
5 yard out & back

Score is total reps

Thursday, June 19

Main – CrossFit

Max Effort Anterior … Bench!!

WARM-UP

20 minutes ……………………………………….
3 rounds/ 10 each
Pull-ups, Push-ups, Sit-ups, Squats

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

SKILL

8 minutes ………………………………………..
Pressing, 2 Handed, Rolling Sit-ups
How:
Lying on floor, kb in each hand,
Draw knees to chest,
Quickly (bench) press & kick out continuing into a sit-up, ending with the kb’s pressed out overhead and seated with great midline posture

STRENGTH

15 minutes

Bench Press (5, 3, 3, 1, 1, 1)

WORK

5 minutes
20 reps @80%

SWEAT

Metcon (AMRAP – Reps)

5 minutes
On 1knee w/ kb @35/53-55#
0:45 1arm kb snatch, AMRAP, Left arm
0:15 REST
0:45 1arm kb snatch, AMRAP, Right arm
0:15 REST
0:45 1arm kb C&J, AMRAP, Left arm
0:15 REST
0:45 1arm kb snatch, AMRAP, Right arm
Done

Wednesday, June 18

Main – CrossFit

Time to Sweat !!!

WARM-UP

Run Warm Up + Animals = 15 min
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

SKILL

8 minutes
Hand Stand Push-ups
Think: “Practice” … Scale as needed!

WOD

20 minutes

Metcon (AMRAP – Reps)

“Deck of Cards”
Hearts ~ Double Unders (2x card value)
Diamonds ~ WallBalls
Spades ~ Sit-ups
Clubs ~ Kb, 2 handed Snatch

“Wild Card” = 2’s … 60 yard run
Aces = 15

TEAM Score … Each card is a rep … Complete deck = a score of 52.

Tuesday, June 17

CrossFit Improve Your Squat

 

Main – CrossFit

Max Effort Posterior … One Rep !!

WARM-UP

Kb 100 Moves
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

SKILL

Pistols … 25 each leg

Squat … Warm-up

 

STRENGTH

15 minutes

Back Squat (8, 6, 4, 2, 1, 1, 1)

 

WORK

Back Squat
20 reps @80% … 5 minutes

 

SWEAT

Metcon (Time)

Reps: 21, 15, 9
Touchdown Lateral Box Jumps
Pull-ups

Time Cap: 15 minutes

Monday, June 16

 

Main – CrossFit

Met-Con Monday

WARM-UP

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

SKILL

Burgener Warm-up w/bar

Power Snatch (8 sets of 3 reps @60%)

 

STRENGTH

Pull-ups (3 sets x Max Reps)

 

WOD

Metcon (AMRAP – Reps)

4 rounds /Tabata Timing
Push-ups
Sit-ups
Kb Swing @53/35#
Repeat

1:00 Rest

Bullish

Main – CrossFit

This is BULL with a partner twist

WARM-UP

Sprint and Junk yard (No Measure)

Jog half speed forward & backward
Skip forward & backward
Power Skip
Side Slide
Step Overs
On Stomach, get up and sprint
On Stomach, hands extended in front sprint, turn run backwards
On Stomach, hands extended in front, sprint turn all the way around
On Back, roll left and sprint
10 each for Junk Yard Dog

Metcon (Time)

2 Rounds for Time
350 double unders or 1050 singles
100 OVHD Squats @ 135/95#
100 Pull-ups
BLOCK RUN

Rules

Split up work as needed
Cannot advance until all reps are completed
Partners must share in the work
Partners must finish run together
40 Minute time cap
There will be no added weight to this workout, no vest ect…

Friday, June 13

Main – CrossFit

Today’s Focus: “Max Effort Anterior”

WARM-UP

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

SKILL

Snatch Balance
Practice … Sets of 2 reps … 7 min

Split Jerk
Practice … Warm-up

STRENGTH

15 minutes

Split Jerk (Work to a 3 rep max)

WORK

Metcon (AMRAP – Reps)

Turkish Get Up Flow @35/53#

How:
Lying on floor … Floor press Kb, TGU to standing … Allow kb to swing down, switch between legs, Snatch to overhead & TGU back to floor … = 1 rep

*If you are participating in the Paleo Challenge – the final weigh in is Sunday, June 15th at 11am. Coach Hilary will  not be accepting weigh ins or let you perform the WOD after the 15th – the results of the winners will be posted that night or Monday morning. Please make sure all scores are posted on the paleo board by Sunday morning.*

Thursday, June 12

Main – CrossFit

Today’s Focus: “Be Fast Met-Con”

WARM-UP

Jump Rope … 6 sets of 1:00 /0:30 rests
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

SKILL

WOD Walk-Thru

WOD

Metcon (AMRAP – Reps)

3 rounds /1:00 each
Tire Flip & Hop Thru
Double Unders
Row for Calories
Kb I arm Snatch (alt as needed) @35/53#
GHD Sit-ups

REST 1:00 between rounds

*If you are participating in the Paleo Challenge – the final weigh in is Sunday, June 15th at 11am. Coach Hilary will  not be accepting weigh ins or let you perform the WOD after the 15th – the results of the winners will be posted that night or Monday morning. Please make sure all scores are posted on the paleo board by Sunday morning.*

Wednesday, June 11

Main – CrossFit

Stay hungry. Feast on success #motivation #crossfit #drive #crossfitgames #strongman #lifting #weightlifting #powerlifting #bodybuilding #strength #stronger #olympiclifting #deadlift #snatch #squat #failure #success #cleanandjerk

Today’s Focus: “Max Effort Posterior”

WARM-UP

Kb 100 moves
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm-up w/pvc

SKILL

50 Elastic Good Mornings

DeadLift Warm-up

STRENGTH

15 minutes

Deadlift (3 Rep Max)

SWEAT

Metcon (AMRAP – Reps)

Kb Flow
3 rounds: 2:00 & Rest 1:00
Walking Lunge, Press & Switch @35/53#

How:
From Rack position … Same leg Step, Lunge, Drive from bottom & Press … Allow kb to swing down, switch between legs, pull thru to rack position … Start next step

*If you are participating in the Paleo Challenge – the final weigh in is Sunday, June 15th at 11am. Coach Hilary will  not be accepting weigh ins or let you perform the WOD after the 15th – the results of the winners will be posted that night or Monday morning. Please make sure all scores are posted on the paleo board by Sunday morning.*