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

7/11/14

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:

Back Squat

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

SKILL

Thruster

WOD

For Time:

2-4-6-8-10-12-14

Thrusters 105/75

American KBS 70/53

 15 min time cap

CASH OUT

435m KB run 53/35

MOBILITY

Glutes

https://www.youtube.com/watch?v=UY31J5BeKrg

6/4/2014

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:

Back Squat
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

15 min AMRAP

25 Air Squats

335m Run

10 Deadlift 155/115

CASH OUT

Sit Ups - DOUBLE TABATA!

MOBILITY

Quads

https://www.youtube.com/watch?v=58seC11fFnI

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/

5/9/2014

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/

5/2/2014

WARM UP

pass through
Push up
Dips
Wall balls
Inline lunge
1 leg hip hinge
Side lunge
Leg swing
DU

Foam roll

BUY IN

Back Squat

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

SKILL

bear crawl

WOD

4 RFT

10 toes to bar

2 x 20m bear crawl

50 DU

CASH OUT

Bench Press off Boxes

3 x 8 - as heavy as possible but still get through the reps

MOBILITY

hips

http://www.mobilitywod.com/2010/10/episode-70-a-new-oslo-hip-mob-horizontal-scap-mob/

4/25/2014

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

Back Squat

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

SKILL

BB Roll outs

WOD

11 min AMRAP
12 Snatch (95/65)
10 BB Roll out from knees (95/65)

CASH OUT

Burpee Box jump overs - 25x

MOBILITY

Lumbar Spine
http://www.mobilitywod.com/2012/12/creating-a-stable-low-back-with-better-hip-mechanics/

4/18/2014

WARM UP
Pass through
Handstand hold
Push up w/ feet on box
Bro Hugs
Arm Circles
Sit Ups
Superman
OH wall squats with bar
1 leg hip hinge
Leg swings
Foam roll

BUY IN/SKILL
Back Squat 
3 reps @ 65% 1RM
3 reps @ 75% 1RM
AMRAP @ 85% 1RM
If you found your estimated 1RM last week, use that number to calculate this weeks

WOD
For Time: 
1 mile run
60 walking lunge steps (total)
30 Burpees
20 tuck jumps

CASH OUT
Banded Good Mornings

MOBILITY
Hip Flexors and Glutes
http://www.mobilitywod.com/2011/07/episode-280-mobility-is-about-position-stretch-with-purpose-not-to-warm-up/

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/

3/25/2014

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 Roller

SKILL
Thruster

BUY IN
Back Squat
5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

WOD
For time:
10 DU
10 Thrusters (75/55)
20 DU
15 Thrusters (75/55)
30 DU
20 Thrusters (75/55)

CASH OUT
Broad jump room 4x

MOBILITY
Glutes and hip flexors

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

3/11/2014

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

3/5/2014

WARM UP

Pass through
10-20 Kipping swings or 30 sec hanging from bar hold
10-20 DU
Push ups
30 sec handstand hold
1 min wall sit
Static stationary lunges
Hip bridge while squeezing block or half foam roll
Leg Swings
Hurdlers
Foam Roll hips
Couch Stretch against wall

SKILL

Back Squat
Overhead Squat

BUY IN

Back Squat

5 Reps @ 70% 1RM
3 Reps @ 80% 1RM
2 min break
AMRAP @ 90% 1RM

*this is the last week of this cycle, the rest before the last set is important. We want everyone to PR today!

WOD

Overhead Squats

5 - 5 - 5 - 5 - 3 - 3 -3 - 1 - 1

Start with a comfortable weight and try to get heavier as the reps decrease

*take 2 minutes between sets, and start with weights from the floor. NO RACKS. Again, we want to set some PRs today.

CASH OUT

If time allows

EMOTM 10 min - 2 x 20m Sprints

MOBILITY

Glutes and Quads

2/26/2014

WARMUP

Pass through
Push up
Wall squat
Walking lunge
Sit up
Back ext

BUY IN

Back Squat
3 reps 65%1rm
3 reps 75%1rm
Max reps 85% 1rm (aim for 8 - 12 reps)

SKILL

Burgener
Snatch - power or squat

WOD

In teams of 3:

For time - As a team complete -
Row 5000m
Snatch 4000#
150 burpees

*Reps can be broken up in any way and all 3 partners can work at the same time . All 3 athletes should be on a different exercise at all times
**Each athlete can have own bar for snatch

If necessary, n teams of 2:

For time - As a team complete -
Row 4000m
Snatch 2000#
75 burpees

If only 1 person

For time -
Row 2500m
Snatch 2000#
50 burpees

CASH OUT

Recover

MOBILITY

H/S and chest

2/7/2014

WARM UP

Stick pass through
Wall squat
Push up
1 leg hip hinge
Leg swing
Hurdlers
Side lunge

SKILL

Toes to bar
Pistol

BUY IN

6 min AMRAP
10 total alternating pistols
10 toes to bar

WOD

With a partner:

complete as many 20m sprints as possible while your partner completes

6 sets of 4 reps Back Squat, start with 60% 1RM then increase weight as heavy as possible each round. 

Partner helps adjust weights before beginning sprints. 
Only run while partner is squatting.
Athletes alternate between squats/sprints for each set.

Score is the total number of sprints plus total number of squats performed.

*if an athlete fails a rep, that set is done. The sprinting athlete must stop and the squatting athlete may not finish regardless of how many squats were left in the set.

CASH OUT

3 sets max strict pull ups or chin ups

MOBILITY

Quads and glutes