Adios Summer

Main – CrossFit

Run Warm UP (No Measure)

Run Forward & Backward
Skip Forward and Backward
High knees
Butt kicks
Skip Kicks forward
Skip Kicks to side
Side Slide
Heisman
Toe Touches
Step Overs
Bend and Snap
Sampson Lounges
Spiderman
Inch Worm
Mobility
PVC

SKILL

3 sets max reps – HSPUS

Metcon (AMRAP – Rounds)

-Block run with weight 25/45
-80 shoulder 2 overhead 105/155
-100 t2b
-140 KB swings
remaining time max dubs
25 minute time cap
teams of 4

Very Active Recovery Lynn meets Helen

Main – CrossFit

Warm-up

Fresbie Fun/ Crawling (No Measure)

Stand in Frisbee, from plank position inch warm down field
From Plank Position walk with hands maintaining plank position
Bear crawl forward & Backward
Lateral Crawl
Spiderman crawl

SKILL

5 min Rope climb
5 Min Bar Muscle up

Metcon

Metcon (AMRAP – Rounds)

As a Team complete Lynn

5 Rounds
Bodyweight Bench Press
Pull ups
1 Partner works at a time

30 Minute Time cap/ for both wods

Metcon

Metcon (Time)

1/2 Helen

3 Rounds
400 mtr run (top of Peter St and Back)
21 KB Swings 53# / 35#
12 HR Push Ups
Partners can work at same time

100 GHD ball toss sit ups 20#/ 14#
Toss ball top partner, switch as needed

30 Minute Time cap/ for both wods

140829 Friday

Main – CrossFit

Hero MetCon … “Blake”

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

WARM-UP

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

SKILL

10 min
Intro WOD … & Hero
Movement Preview & Standards
-

WOD

25 minute Time Cap

Plate = 45/25#
WallBall = 20/14#
Scale for HSPU = Pike or Ring Push-ups
-

Blake (Time)

4 Rounds for time of:
100′ Walking lunge, 45lb plate overhead
30 Box jumps, 24”
20 Wall-Ball Shots, 20#
10 Handstand push-ups

140828 Thursday

Main – CrossFit

Max Effort Posterior … Get Strong!

WARM-UP

19 min
Jump Rope: 6 x 1:00/0:30
PVC Shoulders & Hips
Mobility Circuit

Burgener Warm-up w/BAR
-

SKILL

11 min
Squat Clean
Practice pulling under the bar

05 min: Warm-up to 70%
06 min: 6 sets x 3 reps /0:40
-

STRENGTH

Front Squat (15 min to work to a 3 rep max)

-

WORK

Lunges w/bar on back
05 min … @50% of Front Squat #
As Many Reps As Possible

Avoid racking the bar … Stand tall !
-

SWEAT

Metcon (AMRAP – Reps)

4 rounds /Tabata (:20/:10)
Alternate each movement

Wallball @20/14#
Pull-ups

140827 Wednesday

Main – CrossFit

Dynamic Effort Day … = Speed

WARM-UP

20 min
Run Warm Up
PVC Shoulders & Hips
Mobility Circuit
Burgener Warm Up w/PVC
-

SPEED

10 min
MedBall Throws from knees
10 Forward
10 Left (turn & throw)
10 Right (turn 7 throw)

Perform EXPLOSIVE throws … Don’t be in a big hurry to complete reps
-

SKILL

Turkish Get Up
05 min: Warm-up to WOD #
-

WOD

Metcon (AMRAP – Reps)

10 min TGU Test @35/53-55#

From the floor … 1 rep per arm, alternating for 10 min for a total.

WORK

15 min
“Just Git ‘Er Done!”

Any order … Any weight … But …
Between each movement perform a 20 yard Shuttle Run (20~20~20~20)

Kb Windmills
~ 3 sets x 3 reps /arm

Press
~ 3 sets x 5 reps

Kb Clean from Knees
~ 3 sets x 3 reps /arm

140826 Tuesday

Main – CrossFit

MetCon … Get Ready to Work!!

WARM-UP

20 min
3 rounds /10 reps each
Pistols, Pull-ups, Sit-ups, HR Push-ups

PVC Shoulders & Hips
Mobility Circuit
Burgener Warmup w/pvc
-

SKILL

7 min

Pull-ups (3 sets, Dead Hang, Max Reps)

-

WOD

20 min

“Medley”
4 Rounds
Timing: 0:50 Work & 0:10 Transition

~ Slam Balls
~ 30 yard Sled Push @45/25#
(every yard = 1 point!!)
~ GHD Sit-ups
~ Close Grip Bench @135/75#
~ REST
-

Metcon (AMRAP – Reps)

SCORING:
Lowest Score of all 4 rounds

140825 Monday

Main – CrossFit

Dynamic Effort Posterior … Move Fast!

WARM-UP

20 min
Intro Sleds … 10 min
Push Hi & Low
Pull & Push
Wheelbarrow

PVC Shoulders & Hips
Mobility Circuit

Burgener Warm-up w/Bar
-

SKILL

15 min
Squat Snatches
Practice pulling under
No power snatching & squatting

05 min: Warm-up to 70%
10 min: 8 sets x 3 reps @70% /0:40
-

WOD

“Two ‘fer”

3 Rounds:
1 min GB Box Jumps @20/24″
1 min Kb 1arm Snatch @35/53-55#
1 min REST
2 min Row for meters
1 min REST

*GB Box Jump =
“Greg Bankowski” Box Jumps
Squat,
Pause,
Count aloud “1001, 1002″
Jump … = 1 rep

Scoring =
Tabata for Jumps + Snatch
Total Distance for Rowing

-

Metcon (AMRAP – Reps)

GB Box Jumps + Kb 1arm Snatches

Metcon (Distance)

Row for meters

Leg & Shoulder DOMINATION

Main – CrossFit

WARM-UP

Sprint warm up (No Measure)

100 yard jog
100 yard 1/2 speed
100 yard jog
100 yard 3/4 speed
100 yard jog
100 yard full speed

inside and stretch
mobolize shoulder and hips

WOD

Metcon (AMRAP – Rounds and Reps)

Buy in 2000 mtr Row

3 ROUNDS

50 DL 135/115/95/65#
60 yd sled push High & Low
35 S 2 OVHD 135/115/95/65#
60 yd sled Push High & low
25 HSPU
60 yd sled push High & Low
15 Pull Up

Rules

Each team member most row 200 mtrs at a time then switch
1 male bar and 1 female bar per team
Must split reps evenly
Scale for HSPU is jack knife
Scale for pull up is inverted row with legs out straight
Sled push 30 yards from high position
30 yards from low position
Each team member must push sled 60 yards each time

14822 Friday

Main – CrossFit

Max Effort Posterior … 3 Position Clean

WARM-UP

20 min
Bb Complex
     4 rounds /5 reps each
          Back Squat.
          Good Morning.
          Push Press
PVC Shoulders & Hips
Mobility
Burgener Warm-up

SKILL

3 Position Clean
5 min warm up
     W/o losing bar …
          Muscle Clean
          Hang Clean
          Floor Clean
               Squat as needed

STRENGTH

3 Position Clean (15 min to a max weight)

Muscle. Hang. Floor

WORK

Front Squat
5 min @80% of 3 Pos. Clean
20 reps

SWEAT

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP
     6 Lunges w/plate@25/45
     6 Sit-up & Press w/plate
If plate touches floor = 10 Burpees

14821 Thursday

Main – CrossFit

Dynamic Effort Anterior

WARM-UP

20 min
Run Warm-up
Animals
PVC Shoulders & Hips
Mobility
Burgener Warm-up

SKILL

Kneeling Push Press
05 min: Warm-up
10 min: 9 x 3 @60% /0:30 rests

WOD

20 min

Metcon (AMRAP – Reps)

“Basics”
4 sets of each @ 0:30/0:30

Box Jumps @20/24″
Lateral Box Step Overs
Ring Push-ups
Sit-ups
Dead Hang Pull-ups

SCORE = lowest count of each movement