CrossFit

Warm Up

45 Sec. Ea Arm Super Front Rack

Then 3 Rounds

5 Hang Clean Pulls

5 Hang Clean High Pulls

5 Rack Delveries (to Power Position)

5 Hang Power Cleans

-Then-

Warm up your Hang Power clean to 85% 1RM

 

Strength WOD

EMOM x 10 min

2 Hang Power Cleans (85% 1RM)

 

Conditioning WOD

5 Rounds for Total Reps

30 Sec on 30 Sec. Off

Thrusters (115/75)

Row for Cal

V-Ups

 

Scaling

Rx+      155/115 & Kipping TTB instead of V-Up

ADV     95/65

INT      75/55

BEG     65/45

Intensity

Warm Up

2 Min of Jump Rope

THEN 3 Rounds

5 Single Leg Hip Bridge (per side)

5 DB Press (not too heavy)

5 Bird Dogs (per side)

10 Vups

 

WOD 1

20 min AMRAP

20 Russian Twists (30/20)

20 Jumping Ball Slams (30/20)

20 DB Push Press (30/20)

20 DB Reverse Lunges (30/20) (per hand)

10 Vups

every 5 min stop and do 5 Burpees

 

WOD 2

For Time & In Order

150 M Sprint

100 Butterfly Situps

50 Air Squats

25 Toes to Bar

150 M Sprint

Feeling frisky? add a rope climb after each 150 M Sprint

Skill & Strength

Warm Up

Complete any 2 Thoracic Spine Mobilizations

1 minute shoulder stretch on rings

20 Parallette Shoot Throughs (pushup, shoot through, dip, shoot back through is one rep)

10 Divebomber Pushups

 

Skill WOD

Complete 50 shoulder taps from a high plank. Core engagement is key, maintain positioning

5 sets of 30 seconds freestanding handstand practice, use spotters to achieve the full 30 seconds

Attempt 20 freestanding kicks to handstand

 

Strength WOD

Double KB Overhead Hold 5 sets of 60 seconds increasing weight each set

Focus on pulling your ribcage down, maintain a hollow position

DB Side Raises 3×20

DB Front Raises 3×20

Competitor’s Training

Warm Up – In 20 Minutes

10 Minutes of general movement prep. Work your problem areas!

Spend remaining time warming up Clean and Jerk

 

WOD

A). Hang Power Clean

Spend 15 min building to today’s heavy

 

B). 3 Sets

10 Hang Power Clean + Push Jerk at 60% of today’s heavy

+

10 Strict Toes to Bar

Rest 2:00 between each set

 

C). EMOMx6

5 Partner Deadlifts (315/205 or 275 M/F)

+

5 Synchro Bar Facing Burpees

Rest remaining seconds of last minute

-Then-

30 Synchro Wall Balls for Time (20/14)

-Rest 4 Minutes-

D). 6x100m Hill Runs

*light jog to area between two overpasses on Race St

Then an accelerated run up to the corner of Race/Front