Friday 6/29/18

Endurance: For time
3,000m row
* If waiting on rower perform plank complex from accessory

WOD: Running Annie, 20 min time cap

500m run

50 DU’s

50 sit ups

400m run
40 DU’s
40 sit ups
300m run
30 DU’s
30 sit ups
200m run
20 DU’s
20 sit ups
100m run
10 DU’s
10 sit ups

Accessory:
Plank Complex
(2 x 30 sec side plank, 30 sec plan, 30 sec side plan)
Mobility
*1 complex takes 3 min, perform 3 complexes with 60 sec rest in between
Supine T-spine rotation – 5 x 3 breaths / side
Child’s pose lat stretch 3 x 30 sec / side with deep breathing

Thursday 6/28/18

Strength: Clean 1RM*

5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts

WOD: CrossFit Open 16.3

7 min AMRAP

10 power snatches (Rx – 75/55, Scaled – 45/35)

3 Bar MU (Scaled – jumping chest to bar pull ups)

Accessory: 3 x 30 sec ea side

Half kneeling hip flexor stretch
Quadraped adductor stretch

Wednesday 6/27/18

WOD Review

Speed: Each for a separate time

Run 1 mile TEST
Rest approx 5 min
Run 800m
Rest approx 4 min
Run 400m
Rest approx 3 min
Run 200m
*Round rest times to start on minute intervals.

WOD: 3 Rounds max, NFT

A) TGU 5 x / side (moderate weight)
B) Partner resisted lateral shuffle – slow and steady

Accessory: 2 x 30 sec / side

2 position ankle dorsiflexion

Tuesday 6/26/18

Strength: Back Squat 1RM

5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts

WOD: 9 min AMRAP
2, 4, 6, 8, 10…

KB Swing (Rx – 53/35, Scaled – 35/26)

Goblet Squat (53/35, Scaled – 35/26)

Pull ups

Accessory:

Top of ring row or inverted row hold – accumulate 60 sec (scale body position as needed)

Hip 90/90 position- 2 min x side

Monday 6/25/18

Strength: Strict Press 1RM
5 @ 50%, 4 @ 65%, 3 @ 75%, 2 @ 80%, 1 @ 90%, 1 @ 95%, Find 1RM in 3 attempts

WOD: 4 x 500m row, each for seperate times

*Partner up on the rower and rest while your partner rows OR approx use Work:Rest ratio of 1:1

Accessory: 4 sets, 1 min rest between sets, score is total reps

Max UB push ups (scale to hands elevated if unable to perform > 5 reps unbroken)

Friday 6/22/18

Strength: None
WOD: 45 min for max meters
A) 400m running relay
6 x per person (3 miles / 4,800m for the team)
B) 500m rowing relay
switch every 500m and continue until 45 min time cap is reached, rower does not need to be reset for this WOD
*score is total meters on rower + 4,800
Accessory: 3 x 30 sec ea
Downward dog calf stretch
Couch Stretch

Thursday 6/21/18

Strength: 20 min EOMOM
1 Snatch High Pull
1 Power Snatch
1 Snatch
*Warm up with complex at 50%, 60%, and 70% of lighter lift then choose starting weight, may increase as able
WOD: “Fran”, 10 min cap
21, 15, 9
Thrusters (95/65)
Pull ups
Accessory:
2 min diaphragmatic breathing
2 min mobility drill of your choice

Wednesday 6/20/18

Conditioning:
Bike Tabata – 4 people at at time, use timers on bike
WOD: AMRAH, Note for time, 5 rounds max
A) 2 TGU’s / side – Heavy
B) 12 lateral plyo box jumps (scale = skater jumps)
C) 50 ft HS walk or 5 steps ea direction wall facing HS lateral walk
D) 12 pistols, emphasis on control, add weight if able
Accessory: If any remaining time perform mobility drill of choice or DU practice

Tuesday 6/19/18

Strength: Halting Front Squat
6 heavy singles with 3 second pause at sticking point
*min 3 warm up sets
WOD: 4 Rounds for time, 20 min cap
Run 400m
20 DB snatches (50/35)
100ft walking lunges (50/35, any style carry)
Accessory:
Quadruped T-spine rotation

Monday 6/18/18

Strength: DB Bench Press

4 x 6 AHAP
*minimum 2 warm up sets
WOD: 4 rounds for max reps
1 Min inverted row (Rx – bar set at hip height, scaled may also use ring row)
1 Min push press (75/55)*
1 Min bike or row (cal = reps)
1 Min Rest
*10 burpee penalty for dropped bar, must be lowered under control
Accessory:
Shoulder mobility reach – accumulate 2 min / side with holds of at least 30 sec
Quadruped wrist extension stretch – 3 x 30 sec