3/19/2014

WARM UP

Pass through

10-20 Kipping swings
10-20 DU
Push up

strict pull up

OH wall squat with 15# bar
Hip bridge with block squeeze
1 leg hip hinge
"Bro hug"
Hurdlers
Leg Swings
30 sec HS hold
Back extensions

SKILL

HR Push Up

Butterfly or regular sit ups

"mental toughness" - push yourself as far as you can go!

BUY IN

Deadlift
3 reps @ 70% 1rm
3 reps @ 80% 1rm
AMRAP @ 90% 1rm

WOD

Death by HR Push Ups (chest must touch the floor and arms must lock out at the top to count for a rep) (no half-reppin' or bro-reps allowed)

Then...

Death by Sit ups

**Death by = With a continuous running clock complete one rep of the exercise the first minute, two the second minute, three the third minute, etc, until unable to complete the assigned number of reps in that minute**

*if athletes go for more then 15 rounds with HRPU they may take a break before starting Sit ups. If not the athlete should take 1 round off then start sit ups immediately. 

CASH OUT

EMOTM: 8-12 minutes - 1 jerk.  Increase weight each time.

MOBILITY

Arms and Abs

3/18/2014

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
"Bro hug"
Hurdlers
Leg Swings

SKILL

KB techniques

BUY IN

Back Squat

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

WOD

3 RFT

20 DU
12 KB SDHP 70/53
20 DU
15 KB Swing 70/53
20 DU
18 KB Goblet Squat 70/53

CASH OUT

Thruster efficiency

MOBILITY

H/s and quads

3/13/2014

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-hugs"
Hurdlers
Leg Swings
Foam Roll
Wall Squat

SKILL

Wall walks

BUY IN

5 x 20m sprint races

WOD

6 RFT
335m run/300 SU/350m row (athletes choice)
5 wall walks

CASH OUT

Wall ball efficiency practice for Open

MOBILITY

Shoulders and Hamstrings

3/11/2014

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
Hurdlers
Leg Swings
Foam Roll
Couch Stretch against wall

SKILL

Push Jerk

BUY IN

Back Squat

5 reps @ 65% 1RM

5 reps @75% 1RM

AMRAP @ 85% 1RM

WOD

4 RFT

30 DU

18 Box Jumps 30/24

12 Push Jerk 115/75

CASH OUT

Split Jerk Practice -  Front foot over pvc 

MOBILITY

Quads and Triceps

2/24/2014

WARM UP

Pass through
Incline push up
Sit up
Wall squat with hold
Walking lunge
1 leg hip hinge

BUY IN

Explain WOD

SKILL

Transitioning from exercise to exercise efficiently

WOD

"Chelsea"

EMOTM 30 MINUTES

5 Pull-ups
10 Push-ups
15 Squats

*WOD is scored by the amount of full rounds completed within the 1 minute of work allowed (Max 30)
**If an athlete fails to finish the reps within 1 minute they must skip at least the next round (they may elect to skip more than one to rest)
***No intentionally skipping rounds, ie one on, one off, two on, two off. The goal is to do all 30 rounds

CASH OUT

Recover and go over CrossFit Open which starts Friday!

MOBILITY

Hip flexor and lats

2/21/2014

WARM UP

Pass through
Push Up
Wall squat
Walking lunge
1 leg hip hinge

BUY IN

Deadlift

5 reps 60% 1RM
5 reps 70% 1RM
Max reps 80% 1RM

*losing brace in core or releasing bar stops max rep attempt. Aim for 8-12

SKILL

Pistol
KB snatch

WOD

For time:

400m run
20 Push press 115/75
25 Alternating Pistols (each leg)
10 KB snatch (each arm) 53/35
5 Rope Climb or 15 Pull-ups + 15 Knees to elbow
30 KB SDHP 70/53
10 HPSU
400m run

CASH OUT

Recover

MOBILITY

Hips and shoulders

2/20/2014

WARM UP

Pass through
Push up
Wall squat
Stationary lunge
1 leg hip hinge

SKILL

KB swings

BUY IN

EMOTM 10 minutes
5 box jumps 24/20

WOD

10 min AMRAP

Row 300m
8 KB swings 70/53

CASH OUT

10 min to find max TGU on each side

MOBILITY

H/S and quads

2/19/2014

WARM UP

*as quickly as possible*
Pass through
Push up on box
Walking lunge
Leg swing
Hurdlers

Foam roll hips and lats

SKILL/BUY IN

WOD prep

WOD

Barbara

5 RFT
20 Pull ups
30 Push ups to ab mat
40 Sit ups
50 Air squats to ball
Rest exactly 3 minutes before starting the next round

CASH OUT

Recover

MOBILITY

Roll it all out

2/12/2014

WARM UP

Stick pass through
Wrist circles
Push up
Back ext
Walking lunge
Leg swing
Hurdler

Foam roll hip flexor and shoulder mob against wall

BUY IN

Tempo push ups as a class

1-2-3 count up 1-2-3 count down. On coaches cue. Reps determined by coach.

SKILL

Squat clean

WOD

Elizabeth

21-15-9

Squat clean 135/95
Ring dips (box dips will also be rx)

*if more then 2 athletes want to attempt ring dips, run heats to allow that

CASH OUT

MB sit ups
*with a partner or solo, choose your own med ball
3x till failure

MOBILITY

Triceps on rack and forearms

2/6/2014

WARM UP

Stick pass through
Down dog to plank
Push up
Wall squat with 5 second hold at bottom
1 leg hip hinge
Mountain climber

Foam roll hips

SKILL

MB chest pass

BUY IN

MB chest pass into wall 4 x 8 sets 20/14
*be explosive and quick between reps*

WOD

4RFT

10 dips between 30" boxes
20 sit ups
30 walking lunge steps each leg
20 HR push ups
10 pull ups

CASH OUT

Wall sit 2x max hold

MOBILITY

L/S and pecs

2/5/2014

WARM UP

Stick pass through
Push up
Wall squat
Walking lunge
Leg swings
Inch worm

SKILL

Push Press

BUY IN

EMOTM 10 min

3 push Press 75% 1RM

WOD

100 DU
75 Burpees
55 Box Jump 24/20
40 Thruster 75/45
30 Ball slams 20/14
25 OH squats 75/45

*30 min time cap*

CASH OUT

Side plank 45 sec x 3 each side

MOBILITY

Hip flexors, quads and shoulders

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

1/29/2014

WARM UP

Stick pass through
Straight arm ER
Stationary lunges
Leg swings
Hurdlers

BUY IN

3x10 of each
Ring rows or inverted rows on a barbell on the rack
BB good mornings, no weight

SKILL

Discussion: how to tackle "Angie"

WOD

"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*you must finish 100 Pull-ups before moving on to Push-ups and so on...

CASH OUT

Max ring dips, start a line and once you fail the next person goes. 2-4 attempts for everyone.

MOBILITY

Shoulders, Lats, Quads

1/24/2014

WARM UP

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

BUY IN

EMOTM - 10 MIN - 5 Box Jump overs 24"/20"

SKILL

Bergener
BB and KB Snatch

WOD

"Snatch City"

3RFT

8 BB Snatch 135/95
8 total Alternating KB Snatch 53/35
50m OH plate carry 45/35

CASH OUT

Burpee with MB chest pass 20/14 - 100m
(Do Burpee holding MB, at the top throw as far as possible. Sprint to it and repeat until 100m distance is met)

MOBILITY

Hamstrings and Sleeper stretch

1/23/2014

WARM UP

Stick pass through
Push up
Wall squat
1 leg hip hinge

SKILL

Bergener

Squat clean

BUY IN

5 x 5 Squat Clean @ 70-80% clean 1RM

WOD

15min AMRAP

20 Push-ups
8 squat cleans 135/95
25 DU

CASH OUT

Climb a rope a few times

MOBILITY

Hip flexor and t-spine

1/22/2014

WARM UP

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

BUY IN

Crab walk the floor length 4x

SKILL

Discuss how to tackle the WOD, think efficiency

WOD

Fran

21-15-9

Pull-ups
Thruster 95#

TRAVEL WOD

Complete the WOD if you have the proper equipment or
Pick a WOD from the "Travel WOD" tab and complete it

CASH OUT

Double Tabata (16 rounds of 20 sec work 10 sec rest)
Sit up and mountain climbers

MOBILITY

Lats and L/S

1/21/2014

WARM UP

Stick pass through
Walking lunge
Squat
Good morning
Sit up
Back ext

BUY IN

Back squat
5x 5 - 80% 1RM

WOD

Row or Run a 5k

*if snow prevents run OR there are more than three people who want to row...

As a class row a half marathon (21,097.494 meters), alternating the athletes who are rowing every 250m (all rowers in use).
Other athletes not rowing should be practicing DU or holding plank

CASH OUT

Practice efficiency with KTE or T2B

MOBILITY

Hamstring and glutes

1/20/2014

WARM UP

Stick pass through
Push up
OH wall squat
Sit up
Back ext
Walking lunge
Leg swings

BUY IN

3-4 sets for MAX reps (to failure)

Plyometric Push-ups
(any variation where the hands come off the ground are acceptable)

SKILL

Overhead Squat
Box dips

WOD

1200m run
12 Dips between two 30" boxes
9 OH Squat 115/75#
800m run
15 Dips between two 30" boxes
12 OH Squat 115/75#
400m run
18 Dips between two 30" boxes
15 OH Squat 115/75#

CASH OUT

3-4 sets for MAX time (to failure)
Handstand or Pike holds

MOBILITY

Quads and Shoulders

1/17/2014

WARM UP

Stick pass through
Wall squat
Good morning
Sit up
Back ext

Foam roll ITB

BUY IN

Broad jump the length of box
* take your time and go for distance. The goal is to take the least jumps possible

SKILL

Deadlift
*work up to 85%1RM for WOD

WOD

8RFT

3 Deadlift 85%-1RM
4 x 20m Sprint. (From the boxes to wall is 20m)

CASH OUT

With a partner complete 50 wall ball passes 20/14.
*everytime the ball hits the floor -5 burpees

MOBILITY

Hamstrings