Hand stand seminar this Saturday 1130a-130pm. Sold out. October bday wod this Wednesday.
A)Row 250 while partner planks (Both partners go twice on each) B)5 Jefferson Curls 5e spider stretch C)Mobility: 2 min - Lay on foam roller with it in thoracic spine and hold onto barbell with arms fully extended (or other if appropriate)
D)1x 10 BB Front Squat 10 High Pulls 10 Squat Clean
Skills and prep for wod.
Partner wod. Team of 2 (1 works 1 rests)
20 squat cleans 95/65
20 squat cleans 135/95
20 squat cleans 155/105
3min/recovery/rest/clean up excess plates.
Burpees over bar. 1 works 1 rests.
Row 250 while partner planks B)2x 10 Jefferson Curls w/KB 5e/leg spider stretch add T-spine stretch
25m high knees
25m butt kickers C)5x for time
300m run 25m KB Walking lunge 35/18 (DB 35/20)
A)Team med ball football (10 min or more) Play with one med ball Players must lunge in order to move A maximum of 3 steps may be taken with the ball and then it must be passed Once a team gets the ball to the opposite teams end zone a point is scored Defenders may block the ball.
B)double unders skill
C)5x for time
50 double unders
25m KB walking lunge 35/18 (db 35/15)
A)Same as CrossFit warm up
B)5k row or run (athletes choice)if it enough towers bike may do 10k or have volunteers start early should take 20-30min per athlete. (If someone wants to run it, it’s 3miles (6 laps, plus a 150m run)
A)150m run then...
2 min couch stretch or 2 min banded hip flossing B)2x
10e KB Lunges 25m waiter walk 25m suitcase carry 5e KB press
C) October bday strength work (Super set)
Split squats (Nancy Wu)
Wall walks (Coach Derek)
B)October bday wod
45 push presses (Marco)115/80
60 sit ups (Lani)
38 Jamaican KB Swings 61/44(Same as Russian only more relaxed mon)(Dowton)
40 sit ups (Anna D)
42 cal row (Evelyn)
Same as CrossFit
A)Back squats 5-5-5-5-5 kB step ups (e/leg super set) 5-5-5-5-5
B)Hannah, Ruwesha & Kilary’s bday wod 34 thrusters 95/65 83 double unders 10 birthday burpees over bar 90 sit ups 10 birthday burpees over bar 35 double unders 10 birthday burpees over bar 28 sit ups 10 birthday burpees over bar 34 thrusters
A)Row 300 while partner holds BB at top of DL (Both partners go twice on each) B)2 min each: Hamstring stretch with leg elevated on rig with other flat on floor C)Pull-up skill (or strength) work depending on ability. Coaches call.
A)400m run then....
4 ring rows
8 push ups to down dawg
12 hanging knee raises
5 pull ups
10 wall balls
15 sit ups
A)Run 600m.... then 2x of 10 double KB push press 10 band pull aparts (pull to chest with arms straight) 10 double KB bent over row 10 banded good mornings
B) go over skills and prep for the workout.
C)(12 min cap for the first part of wod 2rounds for time)
50/40 cal row
25 hand stand push ups
Rest 2 min.
10 min to find a heavy of the following complex
2 Hang cleans(any)
A)same warm up as CF
21/15 cal row
18 ball slams
15 v ups
12 declined push ups (hands on tire or bench)
9am max out Saturday
(Pick a lift or lifts and do technique, volume work or max out)
30 toes to bar
40 dB snatches 50/35
50 dB box step overs 35/18
40 dB snatches
30 toes to bar
10am team Crossfit
Max out Saturday
Team of 3, 1 works 2 rest for max reps
Minutes 0-5 front squats 115/80, 135/95, 155/105 (increase weight every 30 reps)
Min5-10 cal row
Min 10-13 rest/recover
Min13-18 back squats 155/105, 185/135, 225/155
Min 18-23 cal row
No Yoga today sorry.
9-11am open gym
430-630 open gym