8/29/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
WOD For the Cure with American Diabetes Association on August 30th: Join the event!

WOD for the Cure with CrossFit Plexus

WARM UP

In 10 min or less:
30 - 60sec of everything

Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
Dead Bugs
1 leg hip hinge
Downhill Skier Rock
Inline lunge

Roll feet with PVC (shoes off)

Bergener

BUY IN

Back Squat
80-90% 1RM
6 x 2

SKILL

Muscle Up

WOD

Row 2000m

then

50 Sit ups
30 Push Press 135/95
15 HSPU
5 Muscle Ups

*25 min time cap*

CASH OUT

Strict Toes to Bar with 3 second descent
3 x 4

MOBILITY

Glutes and Lumbar Spine
https://www.youtube.com/watch?v=tdvJGaSB_Z4

8/12/2014

ANNOUNCEMENTS

CF Plexus will be hosting the following events in August:
Manor Mudder Mud Run on August 16th, details here: Register
WOD For the Cure with American Diabetes Association on August 30th: Details in the box

No Open Gym 8/16, see you at the Mud Run!

WARM UP

In 10 min or less:
Try 30-60sec of everything vs 10-30 reps
Pass through
Block squeeze w/ shoulder flexion
Kipping swings and/or MU progressions
Ring Push up and/or Ring Dips
Hollow Rocks
Bird Dog
OH Squat
1 leg hip hinge
Downhill Skier Rock
Inline lunge
Leg Swings
Hurdlers

Bergener

BUY IN

3 - 5 Max Effort attempts at high knees, L sit hold or ring support

SKILL

HSPU

WOD

"Diane"

21-15-9 reps of:
Deadlifts 225/155
Handstand Push Ups

If you can’t deadlift the required amount above, take your 1RM deadlift and multiply it by 70%

Scale HSPU to strict press with KB or DB L seated with back against the wall

Compare to 2/4/2014

CASH OUT

4 x Max strict pull ups

Rest 30-60 seconds between rounds

MOBILITY

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

7/9/2014

WARM UP

In 10 min or less

Block squeeze w/ shoulder flexion
Pass through
Kipping swings
Push up
Plank
Scorpions
1 leg hip hinge
Wall sit
Inline lunge

Bergener

start skill or buy in if finish early

BUY IN

In 10 min or less:

Push Press

5 reps @ 65% 1RM
5 reps @ 75% 1RM
AMRAP @ 85% 1RM

SKILL

HSPU

WOD

For Max Reps/Calories

4 Rounds:

1 minute row

1 minute HSPU

1 minute DU

1 minute burpees

1 minute rest

Keep track of your score for each round!

*there is no time built in for transition, the most efficient will have more time for more work!*

If more then 3 people in a class, put a max of 3 people at any station to start. Order doesn't matter, you will hit each station 4 times.

CASH OUT

Handstand holds 3 x max hold

If HS hold is no problem, attempt walking

MOBILITY

Shoulders

https://www.youtube.com/watch?v=eveYJP1indI

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

4/11/2014

WARM UP
Pass through
5 - 15 Kipping pull-ups
10-15 Push up to down dog
2 Wall Walk
Air squats
1 leg walking hip hinge
Spiderman lunges
Hurdlers walking
Leg swings
Foam Roll

BUY IN
Back Squat - use your new estimated 1RM from 3/25 to calculate the following numbers:
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for back squat please work with a coach to find an estimated 1RM by doing the following:  5 sets of 5 reps - increasing weight each round. the last set of 5 should be extremely hard.

SKILL
HSPU
KB Snatch

WOD
15 min AMRAP
335m run
5 HSPU
10 KB Snatch (5 each arm)
15 Burpees


CASH OUT
Practice T2B

MOBILITY
Shoulders and Glutes
http://www.mobilitywod.com/2011/04/episode-212-pain-ball-calling-all-shoulder/

3/24/2014

WARM UP

Pass through

10 Kipping swings
10-20 DU
Push up
OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings

Foam Roll

SKILL

HSPU

BUY IN

Strict Press

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

WOD

6 RFT

10 HSPU
15 Burpee with tuck jump at the top
20 Back extension

CASH OUT

2 - 3 rope climbs/attempts

MOBILITY

Shoulders and Quads

2/4/2014

WARM UP

Stick pass through
Push up to down dog
OH wall squat
1 leg hip hinge
Stationary lunges
Toe touches

BUY IN

Ladder drills

SKILL

Deadlift
HSPU

WOD

"Diane"

21-15-9
Deadlift 225/155
HSPU

CASH OUT

Ring pull ups or Muscle up practice

MOBILITY

Hamstring and shoulders

1/30/2014

WARM UP

Stick pass through
Arm swings with scapular retraction
Wall squat
Walking lunge with twist
Mountain climber

SKILL

Bergener

BUY IN

Complete 5 sets of the following complex, only letting go of the bar after all 3 movements are complete.

Hang clean - above the knee
Hang clean - 1" below the knee (just below knee)
Power clean

Start with 60% 1RM and
If possible, add weight each round.

Rest as long as needed between rounds.

WOD

8 RFT

3 Clean and Jerk 185/125 or 80-85% 1RM
5 HSPU

CASH OUT

Row 1000m

MOBILITY

Hamstring and shoulders

1/14/2014

WARM UP

Stick pass through
Wall squat
Walking lunge
Push up
1 leg hip hinge

SKILL

HSPU

BUY IN

10 x 3 Strict Pull-ups

WOD

400m run
30 Sit ups
1 HSPU
400m run
25 Sit ups
2 HSPU
400m run
20 Sit ups
3 HSPU
400m run
15 Sit ups
4 HSPU
400m run
10 Sit ups
5 HSPU
400m run
5 Sit ups
6 HSPU

CASH OUT

5 x 8 Jerk with Snatch grip 50-60% 1RM jerk

MOBILITY

L/S and lats