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

5/29/2014

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

30 Push ups as a class

Down and up on coach's call - penalty for moving without instruction: coach's choice.

WOD

For Time:

2 Power Snatch 115/75

10 Box Jumps 24/20

4 Power Snatch 

8 Box Jumps 

6 Power Snatch

6 Box Jumps

8 Power Snatch 

4 Box Jumps

10 Power Snatch

2 Box Jumps

* 10 min time cap*

CASH OUT

Max Handstand hold x 2 or 

HS walk attempt - max distance (lateral wall walks can be used)

MOBILITY

2-3 Hamstring Mobs from Supple Leopard (ask your coach for assistance)

http://www.mobilitywod.com/2011/12/episode-354-make-your-own-super-flosshigh-hamstring-hip-gnar-gnar/

*Ideally you spend 1-3 minutes on each mobility , each side

5/28/2014

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

3 sets of

1 Hang Clean then Thruster AMRAP 65/35

2 min break between attempts 

WOD

12 min AMRAP

5 Push Press 115/75

7 Toes to Bar 

9 Burpees

CASH OUT

435m relay (teams if possible)

MOBILITY

2-3 Shoulder Mobs from Supple Leopard (ask your coach for assistance)

http://www.mobilitywod.com/2012/02/daily-prog-shoulder-internal-rotation-13/

*Ideally you spend 1-3 minutes on each mobility, each side

5/27/2014

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

4 x 8 (75% 1RM)
Snatch grip deadlift

*Take no more than 10 minutes to compete*

WOD

8 RFT
30 DU
20 Sit Ups

*18 min time cap*

CASH OUT

3 min AMRAP

Lateral Box Jump Overs 20"

(2 feet take off required, however you may land on top of box and step off other side)

MOBILITY

2-3 Hip Flexor Mobs from Supple Leopard (ask your coach for assistance)

*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/