in Phoenix - WildFire CrossFit

Programming Week of June 11-15

 

Grab you "SWOLE-MATE" and join us for the Summer Swolestice Partner Event on Friday Night at 5:30pm!!

Register here: https://wildfirecrossfit.sites.zenplanner.com/event.cfm?eventId=6AE24499-FED8-4D7C-AC16-A8A4368BECB4

 

Monday

Warm Up: 400m Run

Do the movement, the shuttle run then the hold then move to the next movement:

5 squats – shuttle Run-30 sec squat hold
5 push ups-shuttle Run- 30 sec plank hold
5 sit ups-shuttle Run-30 sec hollow hold
2-3 rounds..

Strength:  Shoulder Press 5-5-5-5-5

WOD:

“Baseline”

For Time:
500m Row
40 Squats
30 Sit ups
20 Push up
10 Pull Ups

Rest 2-3min

“BootCamp Baseline”
For Time:
400m Run
40 Squats
30 Sit Ups
20 Push Ups
10 Burpees

**It’s re-test day. Whichever version you want to get your re-test time for DO THAT ONE FIRST, then rest and do the other one. Each For Time. 10min Time Cap on each.

 

Tuesday

Warm Up:

20 DU or 20 Singles or 20 DU attempts
10 Lateral Jumps
5 Scap Pulls
5 Overhead Squats
5 barbell or pvc down up
5 barbell or pvc high pulls
5 Power snatch
3x

 

Strength: 7min to find your 1 RM Power Snatch

Then 12 min EMOM

Every 1 min for 12 mins, alternating between:

3 Power Snatches, pick load

3 Strict Pull-ups

WOD:

Complete as many rounds as possible in 15 mins of:

20 Double Unders

15 Overhead Squats, 95/65 lbs

10 Pull-ups

 

Wednesday

Warm Up: 500m Row

then
10 Good Mornings
5 Inch Worms
10 Spiderman Lunges
5 DB Strict Press
2-3 rounds

Gymnastics Skill work: Handstand walk around the box 3 sets of 1 trip around the box or 3 sets of 2 wall walks

Strength: Deficit Deadlift 3-3-3-3-3

WOD: “Diane”

21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Handstand Push-up

Bonus: Handstand Walks : Max Set

A single set of Handstand Walks for max distance.

 

 

Thursday

Warm Up: 400m Run

8-6-4-2
Burpees
Deep Lunges
Push Ups
PVC Split Jerk

Gymnastics Skill: Toes to Bar box progression 3 sets of 5

Strength: Push Press + Split Jerk 1-1-1-1-1

WOD: CrossFit Games Open 12.3

Complete as many rounds as possible in 18 mins of:

15 Box Jumps, 24/20 in

12 Push Press, 115/75 lbs

9 Toes To Bars

 

Friday

Warm Up:

Row Pick Drill 300m at at time (100 with just arms, then 100 with arms and core, then 100 with arms, core and legs)

10 Russian Twists
10 V-ups
10 Glute Bridges

2 rounds with the row

Strength: Back Squat (3 sec pause at bottom) 3-3-3-3-3

WOD:

1000m Row for Time

Then:

5 rounds for time of:

10 Kettlebell Swings, 53/35 lbs

Run, 100 m

 

 




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