5/30/2014

WARM UP

Pass through
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers

Foam roll or 1-2 Supple Leopard Mobs

BUY IN

WOD Prep

WOD

2014 CrossFit Regional Event 4

21-15-9-6-3 reps of

Strict HSPU

Front Squat 180/120

Bar Facing Burpees

*20 min time cap*

CASH OUT

Recover

MOBILITY

2-3  latissimus dorsi Mobs from Supple Leopard (ask your coach for assistance)

http://www.mobilitywod.com/2011/02/episode-177-mash-your-business/

*Ideally you spend 1-3 minutes on each mobility , each side

5/29/2014

WARM UP

Pass through
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers

Foam roll or 1-2 Supple Leopard Mobs

BUY IN

30 Push ups as a class

Down and up on coach's call - penalty for moving without instruction: coach's choice.

WOD

For Time:

2 Power Snatch 115/75

10 Box Jumps 24/20

4 Power Snatch 

8 Box Jumps 

6 Power Snatch

6 Box Jumps

8 Power Snatch 

4 Box Jumps

10 Power Snatch

2 Box Jumps

* 10 min time cap*

CASH OUT

Max Handstand hold x 2 or 

HS walk attempt - max distance (lateral wall walks can be used)

MOBILITY

2-3 Hamstring Mobs from Supple Leopard (ask your coach for assistance)

http://www.mobilitywod.com/2011/12/episode-354-make-your-own-super-flosshigh-hamstring-hip-gnar-gnar/

*Ideally you spend 1-3 minutes on each mobility , each side

5/28/2014

WARM UP

Pass through
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers

Foam roll or 1-2 Supple Leopard Mobs

BUY IN

3 sets of

1 Hang Clean then Thruster AMRAP 65/35

2 min break between attempts 

WOD

12 min AMRAP

5 Push Press 115/75

7 Toes to Bar 

9 Burpees

CASH OUT

435m relay (teams if possible)

MOBILITY

2-3 Shoulder Mobs from Supple Leopard (ask your coach for assistance)

http://www.mobilitywod.com/2012/02/daily-prog-shoulder-internal-rotation-13/

*Ideally you spend 1-3 minutes on each mobility, each side

5/27/2014

WARM UP

Pass through
Push up
Kipping swings
Pull up
Squat
Walking lunge
Leg swing
Hurdlers

Foam roll or 1-2 Supple Leopard Mobs

BUY IN

4 x 8 (75% 1RM)
Snatch grip deadlift

*Take no more than 10 minutes to compete*

WOD

8 RFT
30 DU
20 Sit Ups

*18 min time cap*

CASH OUT

3 min AMRAP

Lateral Box Jump Overs 20"

(2 feet take off required, however you may land on top of box and step off other side)

MOBILITY

2-3 Hip Flexor Mobs from Supple Leopard (ask your coach for assistance)

*Ideally you spend 1-3 minutes on each mobility , each side

5/23/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Squat Cleans

BUY IN

KB Farmer's Carry 435m - with a partner if you choose

70/53 each hand. Switch with partner when necessary

WOD

*Partner* "Klepto"

4 RFT

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/85

*Split up the work as needed with a partner*

CASH OUT

Enjoy the holiday weekend!

MOBILITY

Quads

http://www.mobilitywod.com/2011/11/episode-344-compression-tack-and-floss-the-knee/

5/22/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Pull ups

BUY IN

Hang Clean 5 x 3

*try to find heaviest weight possible

WOD

For Time:

100 Pull ups

*EVERY time you drop from the bar - 400m run

Note sets taken with score.

CASH OUT

3 x 10 Med Ball V-ups

MOBILITY

LATS

http://www.mobilitywod.com/2012/08/your-thumbs-the-hook-grip-and-better-pull-up-shoulder-stability-part-1/

5/21/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Snatch

BUY IN

Overhead Squats 3 x 8

 

Take 6 minutes to warm up for heavy snatch 

WOD

EOMOTM for 16 minutes(8 reps)

(Every OTHER minute, on the minute)

1 (power Or squat*) Snatch @ 90%+ of 1RM

*choose your weaker of the 2. Must go heavier then Mondays Buy In...

CASH OUT

335m Sprint x 2-3 (rest 1:1)

MOBILITY

Hamstrings

http://www.mobilitywod.com/2011/10/episode-336-improving-the-bottom-position-of-the-squatcleansnatch/

5/20/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Thruster

BUY IN

"Heim Time Special"

5 min AMRAP
DU

*Every time you mess up, do 5 burpees

WOD

10-9-8-7-6-5-4-3-2-1

Sit up to stand w/ jump
Thruster 95/65
Squat Jacks

CASH OUT

Eccentric pull ups 2 sets x 10 reps

*Try to take 5 seconds on the negative

MOBILITY

Hip flexors

5/19/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Hang Snatch

BUY IN

Hang Snatch

5 sets x 3 reps (unbroken)

try to do 75-85% 1RM if possible

WOD

For Time:

Row 1000m
25 Push Press 155/115
15 Back Squat 155/115
5 TGU (each side) 53/35

*NO RACKS

CASH OUT

Ladder Agility

MOBILITY

Shoulders
http://www.mobilitywod.com/2012/11/the-500th-video-great-sub-scap-shoulder-smash-drill/

5/13/2014

Warm up

Pass through
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings

Burgener (do you have this memorized yet?)

Foam roll

N

SKILL

Running

BUY IN

Front Squat

5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

WOD

Run or Row a 5k 

(weather dependent)
If it's nice out and you usually row, pick the RUN!

CASH OUT

Jumping down off the box - Extending Ball OH

Stand on top of a 20" box with a 14# MB at chest height. Jump backwards off the box extending your arms overhead at the same time. The goal is to land in the deepest squat position possible with your arms locked out behind your ears. This will help develop some eccentric hamstring strength which helps the skill for the catch in a snatch and clean.

You may increase box height and weight of ball at your coaches discretion. 

MOBILITY

Hip Flexors and Hamstrings
http://www.mobilitywod.com/2012/03/adaptation-error-no-cool-down/

5/16/2014

Warm up

Pass through
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings

Burgener (do you have this memorized yet?)

Foam roll

SKILL

Burpees - Be EFFICIENT! NOT LAZY.

BUY IN

Back Squat Friday

5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

WOD

12 min AMRAP

9 Push ups

9 Burpees

9 Sit ups

9 Air Squats

CASH OUT

Side Planks - 3 x 45 seconds each side

MOBILITY

Pecs and Glutes

http://www.mobilitywod.com/2012/02/burpee-smoked-elbows-epicondylitis-ness-voodoo-it/

5/15/14

Warm up

Pass through
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings

Burgener (do you have this memorized yet?)

Foam roll

SKILL

OHS

BUY IN

Max unbroken pull ups (strict and kipping. 2 sets)

WOD

3 RFT

8 OH Squat (95/65)

20 Wall Balls (20/14)

800m Run

Open Workouts:

Balanced Athlete Warm-up

Foot work

Downhill Skier

Squat Set-up and Warm-up

Upper body core integration

Hip Hinging with Pipe

Hurdler-Lunge Set-up

High Plank-Bracing Sequence into T-Pose 

Open WOD

2 RFT

100 SU/ 50 DU

25 Kettlebell Swings 16kg

30 Squats with KettleBells 16kg

35 Shoulder to Overhead w/ barbell

40 Walking Lunges

20 Step up/ Box Jump 20"

15 Burpees

CASH OUT

Snatch Balance w/ 5 sec hold @ bottom 

MOBILITY

Thoracic Spine and Shoulders

http://www.mobilitywod.com/2011/11/episode-341-runners-shoulders/

5/14/2014

Warm up

Pass through
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings

Burgener (do you have this memorized yet?)

Foam roll

SKILL

Mountain Climbers 

BUY IN

Push Jerk

5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

WOD

20 min AMRAP

5 Snatch (135/95)

10 T2B

50 Mountain Climbers

CASH OUT

Indian run!  1200m!!!

MOBILITY

Abs and lumbar spine

http://www.mobilitywod.com/2012/06/jill-miller-smashes-your-guts-and-psoas-and-tacked-down-viscera-and-matted-down-abdominals-part-2/

5/12/2014

Warm up

Pass through
Push up
Plank 30-45 sec
Down hill skier hold 30-45 sec (how does this apply to the WOD today?)
Good morning
Walking lunge
Hurdler
Leg swings

Burgener (do you have this memorized yet?)

Foam roll

SKILL

Hang clean

BUY IN

Deadlift

5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

Last week of our 6 week strength cycle, I expect big numbers!

WOD

5 RFT

Run 335m
15 Hang clean 95/65
12 Pull-ups
9 V-Ups

CASH OUT

Snatch grip push press, behind the neck

4 x 6

Start with a comfortable strict press weight and work heavier

MOBILITY

Forearm and Lats

5/9/2014

WARM UP

Pass through
Push up
Handstand hold
split squat on box
1 leg hip hinge
Side lunge
Leg swing

Burgener

Foam roll

BUY IN

Back Squat

3 reps @ 70% 1RM
3 reps @ 80% 1RM

AMRAP @ 90% 1RM

SKILL

Pistol

WOD

For Time:

Row 800m

30 pistols (15 each leg)(No band. Use PVC or rack for support)

25 burpee box jump 30"/24"

20 back ext (lift chest, feet stay on ground)

15 inverted row (use rings or BB on a rack)

Row 800m

CASH OUT

Split Jerk -  HOLD in the catch position. 5 sets hold 30 seconds

Start with ~50% 1RM, increase if comfortable

MOBILITY

Quads and L/S

http://www.mobilitywod.com/2010/11/episode-100-quads-or-spine-quads/

5/8/2014

WARM UP

Pass through
Push up
Handstand hold
split squat on box
1 leg hip hinge
Side lunge
Leg swing

Burgener

Foam roll

BUY IN

1 RM Hang squat snatch

SKILL

KB Snatch

WOD

7 Rounds

8 Thrusters (115//75)

12 KB Swing (70/53)

16 Alt KB Snatch (45/35)

CASH OUT

L-sit between boxes - max hold x 3

MOBILITY

Glutes and Forearms 

http://www.mobilitywod.com/2011/04/episode-236-overhead-wrist-dysfunction/

5/7/2014

WARM UP

Pass through
Push up
Handstand hold
split squat on box
1 leg hip hinge
Side lunge
Leg swing

Burgener

Foam roll

BUY IN

Push Jerk

3 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

SDHP

WOD

For Time:

800m run

50 SDHP (65/35)

400m run

100 hand release push ups

200m run

200 walking lunge steps (total)

CASH OUT

4 x 8 strict pull ups

MOBILITY

hamstrings and shoulders

http://www.mobilitywod.com/2013/01/pressing-mechanics-and-the-knee-pushup-up-disasterfroning-and-bailey-edition/

5/6/2014

WARM UP

Pass through
Push up
Handstand hold
split squat on box
1 leg hip hinge
Side lunge
Leg swing

Burgener

Foam roll

BUY IN

Front Squat

3 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

HSPU

WOD

3-6-9-12-15-18-21

HSPU
Sit-Ups

CASH OUT

3 x 12 Dive Bomber Push-Ups

MOBILITY

Triceps and Lats

5/5/2014

WARM UP

pass through
Push up
Handstand hold
split squat on box
1 leg hip hinge
Side lunge
Leg swing

Burgener

Foam roll

BUY IN

Deadlift

3 reps @ 70% 1RM
3 reps @ 80% 1RM
AMRAP @ 90% 1RM

SKILL

OH Squat

WOD

"Cinco de Squat-o"

5 rds -

5 x 40m sprints
5 Front squats 135/95
5 OH squats 135/95
5 Back squats 135/95
5 Air Squats

CASH OUT

3 rds of the following complex:

1 high hang clean, 1 hang clean (just above knee) , 1 power clean

*do not drop bar until all 3 cleans are complete
**start light and increase weight if possible

MOBILITY

Quads and Hip Flexors