Monday 4/1/19

Warm up:
3 Body weight squats with 3 sec pause
50 ft walking single leg reach
3 inch worms in place
50 ft lunge
3 Squat stretches
50 ft Over Unders – switch direction half way
3 jump squats
50 ft power skips

Strength: Superset – Front Squat + Tempo RDL
 Front Squat – 5, 5, 5, 5, 5+
RDL (4:1:X:1) – 3, 3, 3, 3, 3 – slow tempo if able on last set only

Suggested percentatges: 45%, 55%, 65%, 75%, 85%
After front squat rest approx 30 sec, after RDL rest at least 90 sec

WOD: 10 min alt EMOM
A) 10 Push ups + AMRAP Heavy WBS (30/20)
B) Rest

Accessory: 3 x 30 sec ea
Chaos side plank with static hip abduction
Couch stretch

Saturday 3/30/19

Warm up: Both partners start in plank, one holds plank until the other complete the movements (may not perform together. After each movement both partners jog 2 x 50 ft and get back into the plank position

A) 10 downward dog calf stretches 

B) 20 mountain climbers

C) 10 plank shoulder touches

D) 20 grasshoppers 

Strength: None

WOD: Partner WOD, 25 min cap 1 works while 1 rests

500m row + 5 x 50ft shuttle sprint

400m row + 4 x 50ft shuttle sprint

300m row + 3 x 50 ft shuttle sprint 

200m row + 2 x 50 ft shuttle sprint 

100m row + 50 foot sprint 

*no tag required, but Partner A must pass the line before Partner B starts rowing

Accessory: 3-4 rounds

x 8-12 GHD hip extensions 

x 10-15 band facepulls x 50 foot banded lateral stepping (ea direction)

Friday 3/29/19

Warm  up:
1 Round
10 Scapular wall slides (back to wall)
5 Squat stretches with OH reach (1 reach ea side
2 Rounds
10 Ring rows
15 DU’s
3 Rounds
5 WBS
5 sec active hang

Strength: Push Press – 12 min EOMOM
3 reps on the minute every two minutes. Ensure that all reps are true push presses (no jerks!)
*start at approximately 65% and build as able

WOD: CrossFit Open 13.3 – 12 min AMRAP
150 WBS (20/14)
90 DU’s
30 Ring Muscle ups

Accessory:

Foam roll Quads – 2 min Quadraped T-spine rotation – 5 x 3 breaths / side 

Thursday 3/28/19

Warm up:
Row or Bike 3 min
2 Rounds
10 KB DL same weight as WOD
8 PVC front rack stretches with reverse lunge (4 x / side)
6 PVC Hang clean high pulls
4 PVC Power Cleans
2 Jump squats

Strength: Power Clean 1RM
5 @ 50%, 4 @ 65%, 3 @ 75%, 1-2 @ 85%, 1 @ 90-95%, Find 1RM in 2 attempts

WOD: 10 min cap
150 Russian KB Swings for time (70/53)

Accessory: 3 Rounds
10 Bird dogs + 10 / side fire hydrants
10- 15 McGill Cruntches with 3 second hold

Wednesday 3/27/19

Warm up:
Jog 200m
5 scapular pull ups then meet at gold tape
Walking Knee to chest / Walking Quad Stretch
Over unders L / R
Alternating inchworm lunge complex / Frankensteins
1 Round “Cindy”
Review baby MU / strict MU mechanics

Strength: Test: Max UB strict ring MU
*if unable record 0 and use time to perform 6-10 baby muscle ups in sets of 1-2

WOD: 1/2 Murph – No vest, performed as 10 rounds of Cindy, 35 min cap
Run 800m
10 Rounds
5 Pull ups
10 Push ups
15 BW Squats
Run 800m

Accessory: 3 x 30 sec ea
Half kneeling hip flexor stretch
Wrist extension stretch
Pec Stretch

Tuesday 3/26/19

Warm up:
3 Rounds, 6 min cap
1 Big breath with forced exhale
2 Shoulder bridges
3 Push ups
4 x 50ft jog
5 Good mornings
6 Back Squats

Strength: Power Lifting Total
A) 15 min to establish 1RM back squat
B) 15 min to establish 1RM bench press (pause not required)
C) 15 min to establish 1RM deadlift

WOD: None

Accessory: 400m recovery walk
Stretch of choice (see coach for assistance)

Monday 3/25/19

arm up: 
3 Rounds
1 per side shoulder CARs
1 min bike or row
10 sec active hang
5 sec dip hold (leg support as needed
2 strict pull ups or 4 ring rows
1 strict dip or 2 push ups

Strength: 10 min to test – partner up and ensure form!
A) Max strict pull ups
*if unable may substitute strict chin up or chin over bar hold for time
Rest at least 3 min between tests
B) Max strict ring dips
*if unable may perform dip stand (unassisted) or ring support hold for time
ONE SET ONLY

WOD: 20 min running clock
0:00-4:00
Tabata Bike – for max cal (treat as test)
4:00-8:00
Couch stretch or side lying quad stretch
(aim for 3 x 30 sec per side, but be prepared to start next section)
8:00-12:00
Max UB DU’s – take as many sets as needed to find max UB, treat as test. If unable perform 4 min DU practice
12:00-16:00
Calf stretch
(aim for 3 x 30 sec per side, but be prepared to start next section)
16:00-20:00
Tabata Row – for max cal 

Accessory: Accumulate
2 min hollow body hold
2 min / side side plank
2 interesting facts about each member of the class

Saturday 3/23/19

To be selected at release of 19.5

Friday 3/22/19

CrossFit Open 19.5 – TBA

Thursday 3/21/19

Warm up:
3 min bike or row
10 hollow rocks
5 Inch worms
10 Lunges
5 Plank shoulder taps / side
10 jumping jacks
5 Plank weight shifts (shifting weight over fingertips)

Skill: Handstand review

WOD: 3-5 Rounds Not For Time
A) 30 sec handstand hold OR 2 x 25ft HS walk
B) 100ft sled push – unbroken and FAST!
C) 30 sec L-sit (accumulate as needed)*
D)60 sec max DU’s (record ea attempt)
*Aim for fewer sets than last week. If able to perform 30 sec UB last week, add 5 sec or progression version (dip stand to rings, etc)

Accessory:
Mobility Option: 3 x 30 sec ea
Calf stretch
Pigeon pose
Sleeper stretch
Beach Body Superset Option (not recommended if competing in Open): 3 Sets
A1) 5 DB Bench AHAP
A2) 5 Strict Pull up AHAP (add weight if able)
A3) 10-15 GHD sit ups (weighted if able to perform >15)