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

8/28/2014

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

Muscle Snatch - 50% of 1RM
3 x 6

SKILL

Squat Snatch - Be quick, DROP LOW.  This is not a snatch, then squat.

WOD

6 minute AMRAP
3 Squat Snatch 155/115
6 Burpee over bar 
9 Chest to bar

Rest 4 minutes

6 minute AMRAP
3 Squat snatch 135/95
6 burpee over bar
9 chest to bar

If not RX make sure the second rd snatch is lighter and get more rounds and reps done!

CASH OUT

Split Jerk 6 x 2
70-80% 1 RM
Pause in the catch 1-2 seconds

MOBILITY

Shoulders
http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/

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

7/10/2014

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

EMOTM 10 minutes

3 Hang Clean @75-85% 1RM

SKILL

Clean & Jerk

WOD

"2 Ton"

For time- with a partner, complete a total of:

100 DU - broken up any way

then:

Accumulate 4000# lifted as Clean & Jerk

EMOTM- Resting partner does 5 burpees - C&J partner must break.
then:

100 DU - broken up any way

Only one person working at a time - get those burpees done quickly!

No time cap on this one!

Examples of suggested weight break downs: 

Partner 1: 95# for 25 reps

Partner 2: 65# for 25 reps

Partner 1: 95# for 21 reps

Partner 2: 95# for 21 reps

Partner 1: 135# for 15

Partner 2: 95# for 21

Do you even math?

CASH OUT

3 x 1:00 AMRAP Pull Ups

MOBILITY

forearms

http://www.mobilitywod.com/2011/07/episode-291-elbow-pain-and-grody-tacked-down-forearms/

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

7/9/2014

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:

Push Press

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

SKILL

HSPU

WOD

For Max Reps/Calories

4 Rounds:

1 minute row

1 minute HSPU

1 minute DU

1 minute burpees

1 minute rest

Keep track of your score for each round!

*there is no time built in for transition, the most efficient will have more time for more work!*

If more then 3 people in a class, put a max of 3 people at any station to start. Order doesn't matter, you will hit each station 4 times.

CASH OUT

Handstand holds 3 x max hold

If HS hold is no problem, attempt walking

MOBILITY

Shoulders

https://www.youtube.com/watch?v=eveYJP1indI

7/8/2014

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

Snatch Grip DL + Hang Snatch + Full Snatch

7 sets of the complex @ 65-75% of 1RM

 

SKILL

Ring Dips

WOD

!Ring-a-palooza!

4 RFT

5 STRICT ring dips

10 ring push ups w/ feet on a box

20 ring rows w/ feet on a box (if possible)

*16 min time cap*

CASH OUT

Muscle Up progressions

https://www.youtube.com/watch?v=xIX8RIYYiSI 

or

http://outlawcrossfit.com/2014/01/15/muscle-up-education-series/

*for those of you who want to achieve a MU, do this during warm up instead of Kipping swings*

MOBILITY

Pecs/triceps

https://www.youtube.com/watch?v=RmGgYuMWf1A

6/13/14

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

In 12 minutes or less complete:

Deadlift
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3+ reps @ 90% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
3 reps @ 80% 1RM
AMRAP reps @ 70% 1RM

*do not recalculate your max from last weeks numbers*

WOD

3 RFT 

3 Snatch 115/75

6 TGU (3 each arm) 53/35

9 Wall Balls 20/14

12 MB Situps 20/14

CASH OUT

Plank 3 x 1 minute

MOBILITY

Hamstrings

https://www.youtube.com/watch?v=VQtwaPoK-UM

6/11/2014

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

In 12 minutes or less complete:

Back Squat
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3+ reps @ 90% 1RM (do as many as you can keeping good form, do not max out. Leave 2-3 in the tank)
3 reps @ 80% 1RM
AMRAP reps @ 70% 1RM

*do not recalculate your max from last weeks numbers*

WOD

5 RFT

12 Burpees

15 Box Jump 30/24

18 KB Snatch (9 each side) 53/35

*20 min time cap*

CASH OUT

With a Partner - OH walking lunge for 335m 35/25

*Break up work any way you choose*

MOBILITY

Glutes

https://www.youtube.com/watch?v=f4ymiYa-ZGQ

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

5/30/2014

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

5/23/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Squat Cleans

BUY IN

KB Farmer's Carry 435m - with a partner if you choose

70/53 each hand. Switch with partner when necessary

WOD

*Partner* "Klepto"

4 RFT

27 Box Jumps 24/20

20 Burpees

11 Squat Cleans 145/85

*Split up the work as needed with a partner*

CASH OUT

Enjoy the holiday weekend!

MOBILITY

Quads

http://www.mobilitywod.com/2011/11/episode-344-compression-tack-and-floss-the-knee/

5/22/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Pull ups

BUY IN

Hang Clean 5 x 3

*try to find heaviest weight possible

WOD

For Time:

100 Pull ups

*EVERY time you drop from the bar - 400m run

Note sets taken with score.

CASH OUT

3 x 10 Med Ball V-ups

MOBILITY

LATS

http://www.mobilitywod.com/2012/08/your-thumbs-the-hook-grip-and-better-pull-up-shoulder-stability-part-1/

5/21/2014

WARM UP

Pass through
Downhill Skier
1 Leg Hip Hinge
Walking Lunge

Choose 3-5 of your weakest exercises and do 15-20 reps of each
(i.e - pull ups, wall balls, OHS, DU, Snatch, Clean...)

SKILL

Snatch

BUY IN

Overhead Squats 3 x 8

 

Take 6 minutes to warm up for heavy snatch 

WOD

EOMOTM for 16 minutes(8 reps)

(Every OTHER minute, on the minute)

1 (power Or squat*) Snatch @ 90%+ of 1RM

*choose your weaker of the 2. Must go heavier then Mondays Buy In...

CASH OUT

335m Sprint x 2-3 (rest 1:1)

MOBILITY

Hamstrings

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

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/

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/

5/15/14

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

OHS

BUY IN

Max unbroken pull ups (strict and kipping. 2 sets)

WOD

3 RFT

8 OH Squat (95/65)

20 Wall Balls (20/14)

800m Run

Open Workouts:

Balanced Athlete Warm-up

Foot work

Downhill Skier

Squat Set-up and Warm-up

Upper body core integration

Hip Hinging with Pipe

Hurdler-Lunge Set-up

High Plank-Bracing Sequence into T-Pose 

Open WOD

2 RFT

100 SU/ 50 DU

25 Kettlebell Swings 16kg

30 Squats with KettleBells 16kg

35 Shoulder to Overhead w/ barbell

40 Walking Lunges

20 Step up/ Box Jump 20"

15 Burpees

CASH OUT

Snatch Balance w/ 5 sec hold @ bottom 

MOBILITY

Thoracic Spine and Shoulders

http://www.mobilitywod.com/2011/11/episode-341-runners-shoulders/

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/