Monday

Warm Up:

2 rounds:

200m Run/250 row
5 broad jumps
10 PVC/barbell front squats
20 sec ring hold/parallette hold

Burgener Clean Warm Up

Strength: Squat Clean 2-2-2-2-2

WOD:

“Elizabeth”

21-15-9 reps, for time of:

Clean, 135/95 lbs

Ring Dip

Intention is to cycle the barbell fast and manage the fatigue on the ring dips. Do short fast sets on the rings.

 

Tuesday

Warm Up: Line Drills with focus on Running Technique

Strength/Skill:

800m Run for time

500m Row for time

5min EMOM 5 ring rows

(Complete all 3, rest in between to get the maximum effort of each)

WOD: Tabata Tuesday

For each pair do 4 intervals of one exercise and then 4 intervals of the next, then rest and move to the next pair.  Goal is max reps of each movement, each interval.

AirBike Cal
Push Ups

Cal Row
Hollow Rocks

Double Unders
Air Squats

Banded Running (off the rig)
Ab wheel

Focus is Conditioning and Core. Being able to maintain max effort through all 4 Tabatas.

 

Wednesday

Warm Up: Row250/Bike1min/Run200

Today we are doing the “CrossFit Total” which is the total combined weight of your Back Squat, Shoulder Press & Deadlift, 1 Rep Maxes.

Back Squat warm up:
5 at 40%
3 at 60%
1 at 75%
1 at 80%
1 at 90%

Take a short breather and then move onto the press. You should be warm from the squats and the press weights will be significantly lighter, so you might choose fewer sets;

5 at 40%
2 at 70%
1 at 90%

Then use a similar scheme for the deadlift.

Then declare your starting Back Squat and go for it. Once you begin I would plan your first attempt at a weight you know you can hit for a triple. Then your second weight should be something you know without a doubt you can hit for a single. If all is well, go for that new PR on the third attempt. Focus, visualize, deep breath, hold, and crush your previous PR!

WOD:

CrossFit Total

Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep

Best of 3 attempts at each lift

Approx 15 min for each is allotted in class

 

 

Thursday

Warm Up: 5 min AMRAP
10 Lateral Jumps
10 v-ups
10 Overhead Squats
5 Strict Toes to Bar to 5 kipping

Strength: Overhead Squat 5-5-5-5-5

Gymnastics Strength/Skill: Toes-to-bars : 50 Reps for Time

Goal is consistency in the movement

WOD:

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Overhead Squat, 75/55 lbs

Lateral Burpee Over Barbell

*Work on unbroken sets

 

Friday

Warm Up:

1 min Row
30 sec PVC thruster
30 sec PVC pull overs
1 min plank
3x

Shoulder warm up with small plates
5 each of:

Front raises, side raises, presses, rotations, lat push back, circles

Strength: Push Press 2-2-2-2-2

WOD: Narf

9-15-21 reps, for time of:

Pull-up

Thruster, 95/65 lbs

*Same time domain and stimulus as Fran, just a little different feel.




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