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CrossFit Now – CrossFit


WARM UP

Warm Up 9 (No Measure)

4 min AMRAP

10 Jumping Jacks

10 Lateral Lunges

10 Bird Dogs

10 Left Leg Swings

10 Righ Leg Swings

10 Burpees

MOBILITY

Standing Squat Prog (L,R,B) x3 (No Measure)

CAA Stretch (No Measure)

WOD

2017 Regionals Event 1 (Time)

Run 1200 meters

then

12 Rounds

4 Handstand Push Ups

8 Pull Ups

12 Air Squats

Basics- 800m Run, 8 Rounds

RX+- Strict HSPU, C2B PU and Wear a vest if you have it

M1- HSPU-toes on box, jumping PU

M2- HSPU-knees on box, jumping PU

CrossFit

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WARM UP

Warm Up 17 (No Measure)

:30 Shuttle Run

:30 Bird Dogs

:30 High Knees

:30 Superman

:30 Butt Kickers

:30 Inch Worm

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Worlds Greatest Stretch x 5 each side (No Measure)

STRENGTH

Power Clean (8 E2MOM 3-2-2-1)

Power Clean (8 E2MOM 3-2-2-1)

Power Clean (8 E2MOM 3-2-2-1)

REST

4 min

WOD

CHIPPER HC SU DU SU PP (Time)

25 Hang Cleans

50 Sit Ups

100 Double Unders

50 Sit Ups

25 Push Press

Basics- DB HC, 100 JR, DB PP

RX- 95/65

RX+- 115/75, 25 T2B i/o situps

M1- 65/45, 2:1

M2- 45/35 1:1

Basics

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CrossFit Now – Basics

2017 Regionals Event 1 (Time)

Run 1200 meters

then

12 Rounds

4 Handstand Push Ups

8 Pull Ups

12 Air Squats

Basics- 800m Run, 8 Rounds

RX+- Strict HSPU, C2B PU and Wear a vest if you have it

M1- HSPU-toes on box, jumping PU

M2- HSPU-knees on box, jumping PU

CrossFit

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CrossFit Now – CrossFit


WARM UP

MOBILITY

Warm Up 2 (No Measure)

:30 High Knees

:30 Heel to Butt

:30 Bounding

:30 Frankenstein

:30 Samson Stretch

:30 Inch Worm

CAA Stretch (No Measure)

Worlds Greatest Stretch x 5 each side (No Measure)

WOD

3 RFT Run DB Snatch WC Push (Time)

3 Rounds

400m Run

10 Alt Dumbbell Snatches

1 Wall Climb

10 Push Ups

1 Wall Climb

10 Alt Dumbbell Snatches

RX- 50/35

M1- 35/20, short wall

M2- 20/10, short wall w/ box

CrossFit

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WARM UP

Warm Up 7 (No Measure)

2 Rounds

:30 Shuttle Run

:30 Carioca

:30 Broad Jump

:30 Spiderman

:30 Frankenstain Walk

:30 Lateral Lunge

MOBILITY

Squat Prog on Wall MOBILITY (No Measure)

PVC Rotators x 10 / PVC Dislocators x 10 (No Measure)

WOD

Cameron (Time)

5 Rounds

2 Rope Climbs

10 Handstand Push Ups

15 Front Squats

25 Double Unders

RX- 95/65

RX+- 115/75

M1- 65/55, Rope Prog, HSPU toes on Box, 2:1 singles

M2- 55/45, Rope Prog, HSPU knees on Box, 1:1 singles

CrossFit

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WARM UP

Warm Up 4 (No Measure)

4 min AMRAP

10 Good Mornings

10 Overhead Squats

10 Dislocators

10 Rotators

20 Jumping Jacks

MOBILITY

Standing Squat Prog (L,R,B) x3 (No Measure)

Reach, Roll, Lift x 5 each side (No Measure)

WOD

Ericka (Time)

50 Deadlifts

40 Back Squats

30 Power Cleans

20 Push Press

10 Bar Facing Burpees

RX- 95/65

RX+- 115/75

M1 – 65/55

M2- 55/45

CrossFit

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WARM UP

Warm Up 5 (No Measure)

:30 Samson Stretches

:30 Jumping Jacks

:30 Spiderman Stretch

:30 Jumping Jacks

:30 Large arm circles

:30 Jumping Jacks

:30 Leg Swings, 5 each leg

:30 Jumping Jacks

MOBILITY

Heel Cord Stretch x 10 each leg (No Measure)

Straight Arm to Wall (No Measure)

Straight arm to wall. Hold :30 each side

STRENGTH

Jerk (Split or Power) (8 E2MOM 3-2-1-1)

Jerk (Split or Power) (8 E2MOM 3-2-1-1)

Jerk (Split or Power) (8 E2MOM 3-2-1-1)

REST

4 min

WOD

12-9-6-9-12 (Time)

12-9-6-9-12

Jerks

Box Jump Overs

RX- 135/95

RX+- 155/105

M1- 75/65, 20/16″

M2- 65/55, step ups

REST

4 min

Ab Blaster (Time)

3 Rounds

20 Sit Ups with Med Ball

20 Med Ball Twists

20 Mt Climbers

1 min Plank

RX- 20/14

CrossFit

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WARM UP

Warm Up 3 (No Measure)

5 min AMRAP

10 Sit Ups

4 Shuttle Runs

10 Dislocators

4 Shuttle Runs

10 Rotators

4 Shuttle Runs

10 Air Squats

MOBILITY

Good Mornings x 10 (No Measure)

Good Morning with PVC – 10 times

Lunge with Stride Twist x 3 each side (No Measure)

SKILL

SKILL – KTE / TTB (5 Rounds for reps)

LEVEL 1

Work on the basics of the

kip (hollow rock/supermen)

5 x 5-10 reps

LEVEL 2

Work on adding knee raises to the kip

5 x 5-10 reps

LEVEL 3

Work on Knees to Elbow. Focus on pull your arms down with your lats as you pull your knees to your elbows. Sometimes a slight arm bend helps.

5 x 5-10 reps

LEVEL 4

Work on Toes to Bar. Follow through on the Knee to Elbow technique with straight legs. Sometimes a snap kick at the end is helpful.

5 x 5-10 reps

Record which Level was used and the number of reps for each of the 5 rounds.

WOD

Death by KBS Burp (AMRAP – Rounds and Reps)

Death by

Kettlebell Swings and Burpees

1-1, 2-2, 3-3, etc

RX- 53/35

RX+- 70/53

M1- 35/26

M2- 26/18

REST

2 min

Death by Pull Burp (AMRAP – Rounds and Reps)

Death by…

Pull Ups and Burpees

1-1, 2-2, 3-3 etc.

RX- as written

RX+- Chest to Bar

M1- Jumping PU

M2 – Jumping PU
Both Death bys are capped at 10.

IF you get to 10 DL/10 Burpees you are done with that death by.

Wait 2 min and move on to the 2nd Death by and see if you can get to 10 Pull Ups/10 Burpees