Monday 

A.

Warm-up

2:00 row/AB/DU practice, then…

 

10 lying hamstring stretch

10 crossbody kicks

10 scorpions

10 lying v-sit stretch

10 bootleggers

10 heel to toe rocks

 

  1. Squat Prep

Quick discussion on finer points of a great back squat

 

10 squat therapy against wall as a team. Coach calls “up” and “down”. Hold in bottom until instructed to stand up.

 

20:00 to build to new 1RM Back Squat

 

Accessory

 

Completed as a class, on rolling clock

3:00 Chinese plank (face down)

1:00 rest

3:00 Chinese plank (face up)

 

Cool-down

 

2-3 rounds based on time

30s seated hamstring stretch/side

30s v-sit stretch to middle

30s v-sit stretch – left hand to right foot

30s v-sit stretch – right hand to left foot

 

Bootcamp

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Tuesday 

400m run/500m row/2:00 DU practice

 

HSPU clinic

5 perfect kick-ups

5 perfect lowering to mat (tripod position!)

5 attempts (max) at strict HSPU

 

C2B clinic

10 scap pullups

10 kip swing w/abmat between legs to promote connection

5 kip + hip-pop

5 attempts (max) at kipping C2B

 

Modified 2017 Regionals

Event 1

 

EVENT 1

For time, wearing a weight vest, CAP 25:

1,200-m run

Then, 12 rounds of:

4 strict handstand push-ups

8 chest-to-bar pull-ups

12 knee tucks 

Men wear a 20-lb. vest

Women wear a 14-lb. Vest

Cool-down

60s/side lying t-stretch

60s/side thread the needle/side

60s puppy dog

Wednesday 

3 rounds, NFT:

10 DB/KB Cossack squat/side

10 DB/KB goblet squat

5 updog to downdogs

 

W/empty barbell, as a class:

5 clean pull

5 clean high pull

5 power clean (snappy elbows!)

5 front squat

5 cleans

 

18.2/18.2a w/extended CAP

CAP 18

1-2-3…10

Double DB FS 50s/35s

Burpees over bar

 

Then….

 

1RM clean in remaining time

 

*Modify part 1 to be sub 10:00 maximally. Utilize goblet squats, air squats and plank burpees if/when necessary

 

Cool-down

Set up in 3 teams and cycle through station w/3:00 allotted at each

1: 3:00 foam roll

2: 60 seated twist/side

3: 60s wide leg wall strech/side

 

Bootcamp

EMOTM 40:

M1: Row Cal 12/10

M2: 10 burpees

M3: AB Cal 12/10

M4: 15 abmat situps

 

Thursday 

Rowing Pick Drill warm-up

20 strokes at each position, with high focus on quality of technique

-Arms only

-Arms and torso

-Half slide

-Full slide

 

Everybody Is it!

3-5 rounds, elimination style. Jumping jacks until game completes when out.

 

CrossFit.com Workout

170414

On the C2 rower, alternate with partner, 10 rounds of:

Pull a sub-1:30/500-m pace for as long as possible

*Scale pace time as needed to maintain 30s efforts

 

Train FTW Banded Shoulder Stretch Series

30s per position

Coach-led and completed as a class

Friday 

2  Rds:

20s HS/plank

20s L-Sit

20s arch hold

20s oblique hold R

20s oblique hold L

 

Burgener Warm-up

10 reps at each position w/PVC. Coach-led and completed as a class

 

EMOTM 5:

2 hi-hang snatch

*Very light – building and priming technique

EMOTM 5:

1 hang snatch

*Light – building and priming technique

10-20:00:

Build to new 1RM snatch

*Rely on all previous technique work and go HAM 

 

Then…

 

20:00-35:00

1RM deadlift

 

Cool-down

 

60s standing bent over fold w/ feet together

60s standing bent over fold w/ feet apart

60s frog

10 cat/cows

 

Bootcamp

“Fight Gone Bad”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Saturday 

Wall Ball Lightning

 

2 rounds:

5 wall balls

5 box jump

5 air squat

5 AKBS

5 pushup

5 dips

Utilize this time to find the mod options you’ll be using for the day and to prep your area w/your partner

 

With a partner, alternate full AMRAPs

 

AMRAP 5

10 wall balls

10 box jump

 

AMRAP 4

10 air squat

10 AKBS 53/35

 

AMRAP 3

10 pushup

10 dips

*use stationary dip racks,boxes or skullcrushers here

 

Then…

 

For time:

P1:100 DU

P2: 100 DU

 

Cool-down

Yoga flow

30s seated crossbody stretch/side

30s seated tricep stretch/side

30s side bend w/hands overhead/side

30s downdog

30s updog

30s runners lunge/side

Sunday 

Jump Rope Skill Tabata

-singles

-side to side

-forward and backward

-skip

-reverse

-crossovers

-DU attempt

-DU attempt

 

2 rounds:

10 pass through

10 PVC OHS

5 jumping/banded MU

 

21-15-9

OHS 155/105

12-9-6

Muscle-up

 

400m weighted walk

 

Cool-down

90s pigeon/side