Friday 4.17.15

Pull-up challenge: do 17 strict pull-ups.

DAILY WARMUP

Check the board.

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side

https://www.youtube.com/watch?v=qOY3TIBSaMM

PNF your prime hip movers 2 min each side

https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH 

Power clean: 5 @ 50%, 5 @ 60%, 5 @ 75%, 5 @ 80%, max reps @ 85%

WOD

6 rounds

6 supine ring rows
8 ball slams 20/10
10 box jumps 24/20

then…

6 x 50m sprints

Rest 60 seconds between sprints and record your fastest time. This will be one of the numbers you need for future comparison.

Thursday 4.16.15

Pull-up challenge: do 16 strict pull-ups. Any strict chin-ups you do in today’s strength can count towards that total.

DAILY WARMUP

Check the board.

MOBILITY

First rib love 2 min each side

https://www.youtube.com/watch?v=SXEfTDnkAcc

Barbell quad smash 2 min each side (starts at 3:25 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

Deadlift: 5 @ 50%, 5 @ 60%, 5 @ 75%, 5 @ 80%, max reps @ 85%

RX: Strict chin-ups 5 x max reps (1 set after each set of deadlifts)

FB: Strict weighted chin-ups 5 x max reps (1 set after each set of deadlifts)

WOD

10 min AMRAP

50′ overhead one arm walking DB lunges
10 one arm DB hang power cleans

DB @ 25% bodyweight.
Alternate arms every round.
Back knee has to touch the ground to count as a rep.

Wednesday 4.15.15

Pull-up challenge: do 15 strict pull-ups. Yes, 15.

DAILY WARMUP

Check the board.

MOBILITY

Improving shoulder position for bench press with KB (first piece in video)

https://www.youtube.com/watch?v=RmTk_d6MtTk

Lax ball hip mash 2 min each side (starts at 2:45 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

Front squat: 5 @ 50%, 5 @ 60%, 5 @ 75%, 5 @ 80%, max reps @ 85%

Bench press: 5 @ 50%, 5 @ 60%, 5 @ 75%, 5 @ 80%, max reps @ 85%

WOD

4 rounds:

10 KB step ups (20″ box with 2 x 53/35 in front rack)
15 KB swings 53/35
20 KB renegade rows (no push-up) 53/35

*Step-ups 5 each side, rows 10 each side per round.

Tuesday 4.14.15

Pull-up challenge: do 14 strict pull-ups.

DAILY WARMUP

Check the board.

MOBILITY

Improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

Super frog with bumper plate 2 min each side

https://www.youtube.com/watch?v=r6cmn_S98K8

STRENGTH

9 min EMOM

Snatch

3 min: 3 @ 60%, 3 min: 2 @ 65%, 3 min: 1 @ 70%

Benchmark WOD

“Grace”

30 clean and jerks 135/95

Monday 4.13.15

Pull-up challenge: do 13 strict pull-ups. Break them up as necessary.

Day 1 of our 30 Day Nutrition Challenge! 3,2,1 GO!

DAILY WARMUP

Check the board.

MOBILITY

Scapular freedom with a lax ball 2 min each side

https://www.youtube.com/watch?v=n9bYQUHqhFc

Banded hip extension 2 min each side (starts at 1:20 in video)

https://www.youtube.com/watch?v=g-mBaHx6Gn4

STRENGTH

Back squat: 5 @ 50%, 5 @ 60%, 5 @ 75%, 5 @ 80%, max reps @ 85%

Push press: 5 @ 50%, 5 @ 60%, 5 @ 75%, 5 @ 80%, max reps @ 85%

(push press percentages based off of 120% of strict press 1RM)

WOD

6 rounds:

max reps plyo plate push-ups*
10 v-ups
50m sprint

*Plyo plate push-ups…https://www.youtube.com/watch?v=ozOQ-OnBKHM

Hands on 15# or 25# plates. Alternate between push-up with hands on plate and push-up with hands on floor. Chest/hips to floor every rep. Elbows lock out every rep.

Post time and total push-up reps on board.

Friday 4.10.15

DAILY WARMUP

Check the board.

MOBILITY

front rack improvement with band (starts at 2:10 in video) 2 min each side

https://www.youtube.com/watch?v=qOY3TIBSaMM

PNF your prime hip movers 2 min each side

https://www.youtube.com/watch?v=HlA8jf6xy68

STRENGTH

Establish 1RM power clean. Record your weight!

http://www.crossfit.com/journal/library/48_06_power_clean2.pdf

WOD

 10 rounds:

Row for 1 minute, rest for 1 minute.

Row as many meters as you can in 1 minute, rest one minute.
Continue this cycle for a total of 20 minutes.
Your score is the total amount of meters rowed – goal is to row at least 2000/2500 meters.
Penalty is 1 burpee for every 5 meters under 2000/2500 meters.

Post total meters rowed and any penalties on the board.

Thursday 4.9.15

Pull-up challenge: do 9 strict pull-ups. Reminder, your pull-ups can be done all at once or spread them out throughout the class and/or day.

DAILY WARMUP

Check the board.

MOBILITY

Improving the overhead position with banded distraction (starts at 2:20 in video) 2 min each side

https://www.youtube.com/watch?v=ULj-K0DsjPE

Super frog with bumper plate 2 min each side (starts at 2:45 in video)

STRENGTH

Establish 1RM (squat) snatch. Record your weight!

https://www.youtube.com/watch?v=wfLV0MnRVZM

https://www.youtube.com/watch?v=hVTYRjSDyC4

WOD

9 rounds:

3 snatch pulls @ 115% of 1RM snatch
6 ring dips
9 toes to bar

Snatch pulls…https://www.youtube.com/watch?t=17&v=_IdYjwdwNeY

Post times and weights on the board.