8/27/2014

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

Front Squat @ 75% 1RM 

7 x 2

3 second pause at bottom

SKILL

Clean & Jerk

WOD

"Grace" 

For Time:

30 Clean & Jerks 135/95

CASH OUT

Double Tabata

Ring Rows/Push ups

MOBILITY

Thoracic Spine

http://www.marksdailyapple.com/how-to-improve-thoracic-spine-mobility/#axzz3BV3pWs00

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

5/13/2014

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

N

SKILL

Running

BUY IN

Front Squat

5 reps @ 75% 1RM
3 reps @ 85% 1RM
AMRAP @ 95% 1RM

WOD

Run or Row a 5k 

(weather dependent)
If it's nice out and you usually row, pick the RUN!

CASH OUT

Jumping down off the box - Extending Ball OH

Stand on top of a 20" box with a 14# MB at chest height. Jump backwards off the box extending your arms overhead at the same time. The goal is to land in the deepest squat position possible with your arms locked out behind your ears. This will help develop some eccentric hamstring strength which helps the skill for the catch in a snatch and clean.

You may increase box height and weight of ball at your coaches discretion. 

MOBILITY

Hip Flexors and Hamstrings
http://www.mobilitywod.com/2012/03/adaptation-error-no-cool-down/

4/22/2014

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

Front Squat

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

SKILL

DU

WOD

5 RFT

8 x 20m Sprints*
20 DU

*perform inside if raining. If not raining, optional to go left out the door and to end of building

CASH OUT

8 minutes EMOTM - 3 strict Pull ups

MOBILITY
Glutes, quads, H/S
http://www.mobilitywod.com/2012/08/squat-quick-test-is-it-your-ankles-or-hips/
http://www.mobilitywod.com/2013/08/community-mwod-video-the-one-pattern-part-2-the-double-under/

4/15/2014

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

Front 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:
60 DU
20 Snatch (any variety as long as from the floor) 135/95
40 KB Swings 70/53
60 DU

CASH OUT

EMOTM x 10 min

3 box jumps by max height! Stack the boxes or put plates on boxes if necessary.

MOBILITY

Shoulders and Lats

http://www.mobilitywod.com/2011/05/episode-242-soft-tissue-mobrx-for-the-shoulder/

4/8/2014

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

Front Squat*
5 reps @ 60% 1RM
5 reps @ 70% 1RM
AMRAP @ 80% 1RM

*if you do not know your 1RM for Front 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
Hang Clean

WOD

3 RFT
12 Hang Clean (115/105)
12 Burpees over the bar
1 Sprint - Make a right out the door to end of the street and back

CASH OUT

with an empty barbell complete:

Split Jerk

*Front foot should land over dowel/PVC/towel/yoga mat/ placed by coach.  Work on recovery/reset.

Refer to print out below agility drills for more details

**coaches will determine sets and reps for each athlete

MOBILITY

Thoracic Spine & Hip Flexor
http://www.mobilitywod.com/2010/11/episode-87-hip-impingement-2-band-variation/

2/3/2014

WARM UP

Stick pass through
Push up
Wall squat
1 leg hip hinge
Side lunges

BUY IN

With a 15min running clock:
Find a heavy single for Front Squat

WOD

3RFT

Row 4 min
1 min break

Score is total meters rowed

CASH OUT

EMOTM 15 min
50m Sprint

MOBILITY

T-spine and hamstring

*Buy In, WOD and Cash Out are all 15 min so class can be broken into groups of 3 to accommodate number of rowing machines