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/

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/

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/

4/1/2014

WARM UP

10 keg toss x max distance

5 legless rope climbs

20 bear crawls

Run 5k

SKILL

Hardcore Parkour

BUY IN

As a class, build a course with the bumper plates throughout the box and parkour it (get from 1 spot to another as quickly and creatively as possible)

WOD

Happy birthday matt d!

For time:

30 Muscle ups

40m handstand walk

100 alt pistols

20 triple unders

75 burpees pull ups

50 box jump overs 30"

CASH OUT

Burpee mile

MOBILITY

Ice bath