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/

6/6/2014

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:

Deadlift
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

2014 CF Regionals Event 3

Nasty Girls V2

3 RFT

50 Alternating Pistols (total) . (any sub used , hip must break parallel)

7 Muscle Ups or 15 chest to bar (make sure that collarbone touches the bar) 

10 Hang Power clean 175/155

**16 min time cap**

CASH OUT

Rope Climbs. Do a few or maybe get your first one!

MOBILITY

Forearms

https://www.youtube.com/watch?v=A2E3SbCUz34

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

4/28/2014

WARM UP

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

Foam roll

BUY IN

Deadlift

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

SKILL

Pull up

WOD

8 rft

20 DU
15 Jump Squats
5 Pull ups
10 V ups

CASH OUT

hang clean thruster 5 x 3

Start light , work load and efficiency

MOBILITY

Lats and wrist/forearms

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/

4/14/2014

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

Deadlift
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
10 RFT
18 Air Squats
12 Push Up
6 Strict Pull-ups

CASH OUT
Hang clean 5 x 5 - increase weight each time.

PAUSE AT THE TOP TO WORK ON YOUR FRONT RACK POSITION

MOBILITY
Hamstring and Glute

4/7/2014

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

Deadlift - use your new estimated 1RM from 3/26 to calculate the following numbers

5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for deadlift 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

Push Press
SDHP

WOD

20 min AMRAP

50 DU
30 Push Press 135/95
20 Wall Balls 20/14
15 KB SDHP 70/53

CASH OUT

with an empty barbell complete:

Snatch balance from the behind the neck (https://www.youtube.com/watch?v=6Kcend-O21w)

*bar can start on a rack, athlete must step completely away from the rack with barbell in the high bar position with hands at the snatch position. Then jerk the bar off of their shoulders , trying to land in a complete OH squat. Ideally below parallel.

**coaches will determine sets and reps for each athlete

MOBILITY

Hamstring ( http://www.mobilitywod.com/2010/12/episode-104-hammer-your-high-hammy/ )

and

Shoulders ( http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/ )

3/27/2014

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
Squat Clean

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

WOD
EMOTM: 15 minutes

1 Squat Clean ( 135/95 )

1 Box Jump

5 Jumping Jacks

CASH OUT
40m sprint relays

MOBILITY

Hamstrings

If you haven't watched any of the Open announcements, this is the week to tune in!  

Soon after Dave Castro announces the workout, five CrossFit Games champions will set the scores to beat. Four thousand fans will pack the stands at the Kezar Pavillion to watch Rich Froning Jr. (2011, 2012, 2013), Jason Khalipa (2008), Graham Holmberg (2010), Samantha Briggs (2013), and Annie Thorisdottir (2011, 2012).

http://games.crossfit.com/  @ 8pm tonight!

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

3/12/2014

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

SKILL

Olympic lifts

BUY IN

Deadlift

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

WOD

"Happy Birthday Spagnolo"

For time:
40 Barbell Snatch (any variety) 75/45
40 Barbell Clean (any variety) 75/45
40 Thruster 75/45

*Focus on keeping your form while fatigued*

CASH OUT

Team Row - Race to 4000m

MOBILITY

Traps and T-spine

3/6/2014

WARM UP

Pass through
10-20 Kipping swings or 30 sec hanging from bar hold
10-20 DU
Push ups
30 sec handstand hold
Wall squats

Walking lunges
Hip bridge while squeezing block or half foam roll

Leg Swings
Hurdlers

SKILL

American style KBS

BUY IN

Deadlift

5 reps @ 70% 1RM

3 reps @80% 1RM

AMRAP @ 90% 1RM

WOD

21-15-9-15-21

American style Kettlebell Swing 45/35

Wall Ball 14/10

CASH OUT

Prep for Open 14.2 - What do you think the WOD will include? 

MOBILITY

Hamstrings/Shoulders

2/27/2014

WARM UP

Pass through
Push up
Inverted row
Mountain climber
Sit up
Back ext
Walking lunge
Wall squat
1 leg hip hinge
Side lunge
Hurdlers
Leg swing

SKILL

Deadlift
Hang clean

WOD

Strength:
Deadlift
3 reps 65%1rm
3 reps 75%1rm
AMRAP 85%1rm

Metcon:
4 RFT
6 hang clean 95/65
8 goblet squat 70/53
10 barbell row 95/75

CASH OUT

Discuss prep open WOD 14.1 tomorrow

MOBILITY

Coaches will direct each athlete individually

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

2/4/2014

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

1/31/2014

WARM UP

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

BUY IN

Strict press - 6 x 4 - 85% 1RM

SKILL

Deadlift

WOD

4RFT

800m Run
12 deadlift 185/135
15 box jump 24/20

CASH OUT

Ring pull up practice

MOBILITY

Hamstring and quads

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