Saturday 4/21/18

Choose an option below:

A1. In teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Overhead Squats (115/75 lbs)
10 Burpee Box Jump-Overs (24″/20″)
(Partner A rows; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)

A2. In teams of two, alternating each movement, complete ten rounds for time of:
500/400 Meter Row
10 Goblet Squats
10 Burpee Box Step-Overs (20″/18″)
(Partner A rows; Partner B performs 10 goblet squats; Partner A performs 10 burpee box jump-overs; Partner B rows; Partner A performs 10 overhead squats; etc….)

Friday – 4/20/18

Warm-Up
Coach’s choice

Workout
A. Every 2min, for 16min (8 sets):
Mid thigh Snatch + Snatch
*Build over the course of the eight sets.

B. Five rounds for time of:
20 Wall Balls (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs) or 10 Alternating DB Snatch (50/35lb)

Optional (after class)
A. Rolling DB extension; 20, 15, 12, 10, 8, rest 1min b/w sets
B. Triangle Push-Up; 2 sets max reps, rest 2-3min
C. Banded Pull-Aparts – 100 reps

 

Thursday – 4/19/18

Choose an option below based on current level of abilities… The object is to move well and fast. This should hurt. And with that said there is no scaling. If you cannot do pull-ups you will do Option A2.

A1. “Jackie”
For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
-OR-
A2. For time:
Row 1000 Meters
20 Burpees Over empty BB
40 Thrusters (45/33 lbs)

B1. Bulgarian Split Squats @3111; 8/leg x 3 sets, rest 45sec b/w legs
B2. Strict Handstand Push-Ups (1sec pause at top) 0r L-Seated DB Press; 8-10 reps x 3 sets, rest 90sec

Optional (after class)
A1. GHD Hip extension w/ PVC on back; 6 reps @3sec pause at top x 3 sets
A2. Ab Wheel Rollouts; 10 reps x 3 sets
A3. Db Oblique Side bends; 20/side x 3 sets

Wednesday – 4/18/18

Congratulations Melissa! What a beautiful baby girl..Leila
CrossFit Games 2038

Warm-Up
2 sets: (10min)
Quadruped Y holds x 15sec holds x 2/side
Ring Rows w/ pause x 5
Inch Worms x 5
Alternating Single Leg Lowering x 5/leg
50 single Unders

Workout
A. Every 3 minutes, for 18 minutes (6 sets), rotate through the following stations:
Station 1 – 2 speed swings + 1 Supine Ring Swings + Muscle up if you have it
-or- 3 False grip pull-ups + 3 Slow turn-overs + 3 Fast turnovers (All on low rings)
-or- Kipping technique work x 90sec
*This station will be in groups based off your current fitness level
Station 2 – Freestanding Handstand Hold Work x 90sec
-or- HS marches/shoulder taps x 40
-or- HS holds against wall x 60sec accumulated time
Station 3 – Tuck Rock to Tuck Sit x 20 reps

B. 5min @ moderate effort:
5 Sandbag squats
50’ Sandbag Carry
20 Double unders
+
1min rest
+
5min @ moderate effort
5 Suitcase Deadlifts (heavy)
50’Suitcase Carry (same load as above)
20 Double Unders
+
1min rest
+
Max Distance on Bike/Ski/Row in 5min

Optional Accessory (After class)
A1. Reverse grip push down drop set: 20 reps x 4 sets
A2. Banded gd Morning; 25 reps x 4 sets
B1. Hollow hold cluster; 15.15 seconds x 4 sets,
B2. Superman hold cluster holding small plate; 15.15 seconds x 4 sets,

Tuesday – 4/17/18

Warm-Up
3 sets: (5min)
Forward crawl + Lateral crawl – 10’/each
Downward Dog x 5
Tricep stretch side bend x 5/side
+
Bench press and Single arm row warm-up (5min)

Workout
A1. BB bench Press; 20 reps x 3 sets, rest 60
A2. Standing 1-arm Banded Row; 15/arm x 3 sets, rest 60

B1. Half kneeling Rotational ball slams (Right side); 10/side x 3 sets, rest 30
B2. Half kneeling 1-arm DB Arnold Press (Left Arm); 6-8/arm x 3 sets, rest 30
B3. Half kneeling Rotational ball slams (Left Side); 10/side x 3 sets, rest 30
B4. Half kneeling 1-arm DB Arnold Press (Right arm); 6-8/arm x 3 sets, rest 30

Choose an option below:

C1. AMRAP in 12 minutes of:
4 Bar Muscle-Ups
8 Toes to Bar
12 Single Arm DB Push Presses (6/arm) (55/35 lbs)

-OR-

C2. AMRAP in 12min of:
4 Strict pull-ups
8 T2B
12 Single Arm DB Push Presses (6/arm) (35/20 lbs)

Optional Accessory (after class)
A1. DB lateral raises; 20 reps x 4 sets
A2. Hammer curl (thumbs up); 10/arm x 4 sets
A3. Banded Face pulls; 20 reps x 4 sets