Monday 7/1/19

Warm up: Every 30 sec for 6 min
10 sec active hang + 2 burpee to bar
10 sec dip support + Reverse lunges / side
10 sec hollow body hold + 2 HR push ups
*must bear crawl between stations, no walking!

Strength: 24 min running clock
12 min to establish 1RM Strict Press
12 min to establish 1RM Weighted Chin up

WOD: Each scored separately
3 min max strict  HSPU or push up
Rest 3 min
3 min max pull ups

Accessory: 3 Rounds
15-25 GHD or weighted sit ups
30 sec / side shoulder mobility reach

Saturday 6/29/19

Warm up: 2 Rounds
3 x 3-way lunge
6 supinated grip ring rows
90 sec bike or row
Strength: Front Squat
5 @ 50%, 5 @ 65%, 3 @ 70%
4 x 4 @ 80%

WOD: 3 Rounds for time, 12 min cap
18 front rack lunges (95/65)
9 SDLHP (95/65)
3 legless rope climbs

Accessory: 3 x 30 sec ea
Couch stretch
Quadruped wrist extension stretch

Friday 6/28/19

Warm up:
Jog 200m together, then partner up for 3 Rounds of
5 WBS each
10 KB DL each
15 DU’s or 10 penguin claps each
Then review stations with coach

Strength: None

WOD: Partner Chipper, 45 min for max reps
150 DU’s
100 WBS (20/14)
50 Bar MU
150 Mountain climbers
100 DL (135/95)
50 Shoulder to OH (135/95)
150 Sit ups
100 cal bike
50 slam ball slams (20/10)
*score is total reps, if you finish slam ball slams go back to top

Accessory: 3 x 30 sec ea
calf stretch at rig
stretch of choice

Thursday 6/27/19

Warm up:
Jog 400m OR row 500m
Burgener Warm up (snatch)
1. Down an up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch

Strength: Power Snatch / Power Clean – 24 min max
12 min to work up to a heavy single for power snatch
12 min to work up to a heavy single for power clean

WOD: 6 min running clock
Run 800m
AMRAP in remaining time
8 snatches (95/65)
8 OH Squats (95/65)
8 bar facing burpees*score is number of rounds + repetitions (not counting run)

Wednesday 6/26/19

Warm up:
2  min bike or row
Then
5 beat swings
1 inch worm
4 beat swings with knee raise
1 inch worm
3 knees to elbow
1 inch worm
2 Toes to bar
1 inch worm

Strength: Practice DB C&J

WOD: CrossFit Open 18.1 – 20 min AMRAP
8 TTB
10 DB hang C&J (50/35)
14/12 Cal Row

Accessory: 3 Rounds NFT
30 sec ea side chaos side plank with hip abduction
30 sec hollow body hold
30 sec shoulder bridge

Tuesday 6/25/19

Warm up: 3 Round, 6 min cap
1 Big breath with force exhale
2 Shoulder bridges
3 Push ups
4 x 50 ft jog
5 Good mornings (empty bar)
6 Back squats (empty bar)

Strength: Powerlifting Total
A) 15 min to establish 1RM Back Squat
B) 15 min to establish 1RM Bench Press
C) 15 min to establish 1RM Deadlift

WOD: None

Accessory: 3 x 30 sec ea
Quadraped adductors stretch
Half kneeling hip flexor stretch

Monday 6/24/19

Warm up: 3 Rounds
1 Shoulder CAR / side
5 Scapular pull ups
1 min bike or row
5 / side band pull down
1 x 10 sec goblet squat hold
5 hollow rocks

Strength: Max strict pull ups (test)
1 set max effort

WOD: “Jackie”, 12 min soft cap
1,000m row
50 Thrusters (45/35)
30 Pull ups

Accessory: 4 Rounds
6 Meadows Rows / side AHAP
30 sec plank or HS hold

Saturday 6/22/19

Warm up: 3 Rounds
9 DL
6 Goblet Squats
3 / side DB snatch

Strength: Banded or Trap bar Deadlift
5 x 1.1.1 with emphasis on speed

WOD: 5 RFT, 10 min cap
10 Cal bike (or row)
Sprint 50 ft
10 Double DB Front Squats (50/35)
Sprint 50 ft
(time ends when you get back to your bike or rower)

Accessory:
3 x 30 sec ea
Lizard pose
2 min / side foam roll area of choice

Friday 6/21/19

Warm up:
2 Rounds
60 sec bike or row
30 sec side plank ea side
2 Rounds
3 HR push ups
6 bird dogs
3 shoulder bridges
6 hollow rocks

Strength: Pulse Bench Press
4 x 3 with 3 pulses per rep

WOD:  For time, 15 min cap
Buy in: Run 400m
3 Rounds
21 KB Swings (53/35)
15 Pull ups
9 KB Push Presses ea side (53/35)
Cash out: Run 400m

Accessory: 3 x 30 sec ea
Shoulder mobility  reach
Quadraped wrist extension stretch

Thursday 6/20/19

Warm up: 3 Rounds
1 Min bike or row
2 Baby muscle ups
3 Inch worms
4 Sit squats
15 DU’s or 10 Penguin claps

Strength (after WOD): Good Mornings
4 x 8

WOD (Performed first): CrossFit Open 12.4 – 12 min AMRAP
150 WBS (20/14)
90 DU’s
30 Ring Muscle Ups

Accessory: 3 x 30 sec ea
Couch stretch
Hamstring stretch