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

6/12/2014

WARM UP

Pass through
Push ups
Kipping swing
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
OH Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

Take 10 minutes to find a heavy jerk - with SNATCH GRIP

*You may use a rack*

WOD

16 min AMRAP

30 DU

11 Push Ups

9 Toes to Bar

7 Jump Lunges (each leg)

CASH OUT

BB bent over row 3 x 8

*Same weight,  if not heavier then last week*

MOBILITY

Lumbar Spine

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

6/2/2014

WARM UP

Pass through
Tempo Push ups (3 count down, explode up)
Inverted Row
Sit ups
Scorpions (http://youtu.be/fOaZXOCEfrg)
Wall squats
1 leg hip hinge
Hurdlers
Leg swing
Foam roll

BUY IN

In 12 minutes or less complete:

Strict Press
5 reps @ 65% 1RM
5 reps @ 75% 1RM
5+ reps @ 85% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
5 reps @ 75% 1RM
AMRAP reps @ 65% 1RM

Use your estimated 1RM from 3 weeks ago to calculate your numbers.

WOD

3 RFT
800m run (1 long, 1 short)
20 DU
40 Mountain Climbers (20 each leg)-*knees must touch elbows*

**22 min time cap**

CASH OUT

20 reps of Toes to Bar

Work on kipping!

MOBILITY

Shoulders

http://youtu.be/eveYJP1indI

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/

4/21/2014

WARM UP

Pass through
Push up
Toes to bar
Back ext
Walking lunge w/ twist
1 leg hip hinge
Hurdlers
Good mornings
Burpee
DU

Foam Roll

BUY IN

Deadlift

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

SKILL

Thruster
Kipping T2B

WOD

16 min AMRAP

9 Thruster 95/65
9 Toes to Bar
35 DU

CASH OUT

3 x 1+ min plank holds
*feet elevated if capable

MOBILITY

Glute and Shoulders
http://www.mobilitywod.com/2010/11/episode-89-bro-your-internal-rotation-is-lacking/

4/3/2014

WARM UP

Pass through
Kipping practice
30 sec Handstand hold
Push up
OH wall squat with training bar
Good mornings
Static lunge
Hurdlers
Leg swings

Foam roll

SKILL

TGU

BUY IN

1 Push Press @ 70% 1RM

EMOTM for 6 minutes

WOD

2 RFT

800m Run

12 T2B

6 TGU (3 each side)

CASH OUT

Weighted Good Mornings

4 x 8at a comfortable weight

MOBILITY

Triceps and lats

http://www.mobilitywod.com/2011/08/episode-297-liquid-kayak-camp-and-lat-hell/

3/17/2014

WARM UP

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

SKILL

Burpee

BUY IN

Strict Press

5 reps 65% 1rm
5 reps 75% 1rm
AMRAP 85% 1rm

WOD

15 min AMRAP

30 Walking lunge steps (15 each leg)
15 Burpees
10 Pull-ups

or

14.3

CASH OUT

Toes to bar kipping practice

MOBILITY

Hip flexor and shouders

2/10/2014

WARM UP

Stick pass through
Push up to down dog
Wall squat with hold
Stationary lunge
1 leg hip hinge

Forearm mobilization on floor or box
Foam roll hip flexors

BUY IN

Broad jumps
8 attempts for max distance
*work on hip extension!

SKILL

Bergener
Power clean

WOD

15min AMRAP

5 Power clean 145/95
10 Toes 2 Bar
15 Wall ball 20/14

CASH OUT

Tabata V-Up sit ups

MOBILITY

L/S , hip flexors , forearms