Warm up / Preparation:

• Run 400m
• A-skip and C-skip x 10 each
• Grapevine in 2 directions
• opener/closer march
• shoulder ROM, catch position and stretches
• 3 burpees
• 5 drop squats with a body bar or dowel – 10 push ups – 15 normal squats
• Stretch, bands, rollers, etc

Strength Component: Hang cleans

• Warm up set of 10 reps: break your warm up sets into 2 if need be
• 3 sets : 8 – 6 – 8 with the middle set being your heaviest
• After each set: 6 flare push ups – 3 underhand-grip pull ups

Workout:

Complete 3 rounds of the following:

• run 200m (preferrably outside if its not raining too hard)
• 8 front squat
• 6 T2B or variation
• 4 med ball slams (be aggressive with these but maintain proper form)

Core strength:

• 25 sit ups with a partner: pass a med ball at the top of the sit up – 1:15 plank

Warm up / Preparation:

• Run 400m + 1 minute skipping
• 10 x A-skip and C-skip
• 10 Frankenstein march
• 10 squat walk + 5 squat hop
• Shoulder stretches and ROM
• Triplet: 5 push jerk – 10 pendlay row – 10 hang clean
• Stretch, bands, rollers, etc as necessary

Strength Component: Strict Press

• 2 warm up sets of 8 using increasing but manageable resistance
• 3 sets: 8 – 6 – 8 with the set of 6 as your heaviest resistance
• After each set: 4 renegade row (2 each arm) + 6 OH med ball pass with a partner (demo provided)

Workout: Partner Challenge

Choose a partner: together you will complete the following

Start the clock: 20 minute cap

Complete 10 rounds of the following (partners alternate rounds)

• 10 KB swing
• 10 seated row / pendlay row
• 10 KB high pull
• 10 triceps dips

While your partner is completing this, you will skip… complete as many DU as possible (or scale singles 3:1)

When all 10 rounds are complete, one partner at a time complete OH squats with an empty bar/body bar.

Score for your workout: total DU (or singles / 3)  + total OH squats

Core strength: 

• 10 hollow rocks – 10 jacknives – 10 AbMat situps – 30 second LS plank – 30 second RS plank

Notes:

Absent!!

Warm up / Preparation:

• Run 400m then skip 1 minute
• A-skip and C-skip x 10
• leg swings in 2 planes both legs
• grapevine in 2 directions
• shoulder ROM and stretch
• Triplet: 5 burpees – 10 KB swings – 15 jumping jacks

Strength component: deadlift

• Warm up set of 10-12 reps at a manageable resistance
• 3 sets: 8 –  6 – 8.  This is a mini-pyramid so vary your resistance accordingly (the middle of the 3 sets should be the heaviest)
• After each set: 8 lunges with bar OH + 10 push ups

Workout:

**Make sure you have a spotter for the push press!

AMRAP 12

• 10 push press (95 / 55 maxes)
• 8 KB swings (try to use the same KB throughout)
• 4 box jumps

When you complete the 12 minutes, be sure to stretch a bit then move on to core strength…

Core strength:

• 5 ab complex (demo provided) – plank 1 min

Warm up / Preparation:

• Run 1 min – skip 1 min – run 1 min
• Squat walk x 5m + squat hop x 5
• grapevine in 2 directions 10m
• openers / closers x 10
• leg swings in 2 planes
• shoulder ROM and partner stretch
• any rollers/bands/stretches you need… rumble rollers available; just ask!

Strength Component: back squat

• Warm up set of 10-12 reps: focus on form, depth, foot position, knee angle
• 3 sets: 10 – 8 – 5 with increasing resistance
• After each set: stride to the west doors and back + 3 box drops (no vertical jump… first 3 boxes only)

Short Workout:

Complete 10 reps of each of the following:

• triceps dips
• weighted lunge steps
• decline push ups: try pike if you want a challenge
• Steve Nash leg extensions
• pull ups
• hollow rocks

ROMWOD!!

Warm up / preparation:

• Run 2 minutes
• skip 2 minutes
• 10 lunge steps and 10 grapevine each direction
• 10 lateral sumo squat / pivot
• Opener/closer march x 10 each
• Shoulder ROM and partner stretches
• Triplet: 5 pull ups – 10 OH squat – 15 posterior deltoid activation stretches (3 sets of 5; demo provided)
• Stretch, bands, rollers as necessary

Strength Component: bench press

• Warm up set of 10-12 reps
• 3 sets: 10 – 8 – 5 with increasing resistance.  Spotters: be alert and aware of your responsibilities… COMMUNICATE with the lifter!
• After each set: 5 single hand DB rows each arm + 5 KB swings

Workout:

Complete 3-5 rounds of the following:

• Run 200m
• 10 KB deadlift high pull (demo provided)
• 10 push ups
• 10 goblet squats
• 5 single hand KB press per arm (demo provided)

Core strength:

• 20 jacknives – 1 min plank – 20 leg flares – 1 min plank

Warm up / Preparation:

• Run 1-2 minutes at your own pace
• Skip 1 minute, vary your pace at least twice.
• A-skip and C-skip x 10
• Lunge step with body bar or rope or band OH x 10
• Lateral sumo squats with bar/rope/band OH x 10
• Leg swings in 2 planes both legs
• Triplet: 5 jump squats – 10 flare push ups – 5 burpee jacks
• Stretch, bands, rollers, etc as necessary

Strength Component: Hang cleans

• Warm up set of 10-12 reps at a reasonable resistance
• 3 sets: 10 – 8 – 5 with increasing resistance (see Coach if you need help with this)
• After each set: 5 push jerks + 5 triceps dips

Workout:

For today, your “pumpkin” is a rage ball (pumpkins too messy)…

Team WOD: get a partner and complete the following:

• 75 Lateral pumpkin jumps
• 50 pumpkin push press *
• 100 pumpkin goblet squats *
• 50 pumpkin box jumps * (shorter height box than usual)
• 75 pumpkin squat cleans *

* for exercises with a star: each time the pumpkin hits the ground both partners owe 5 burpees.

Core strength:

• 20 Russian twists with a pumpkin – 20 sit ups with a pumpkin – 30 second plank with a pumpkin on your back

Warm up / Preparation:

• Run 600m
• Complete the following in the remaining 200m:
• 10 x A-skip and 10 x C-skip
• 10 Frankenstein march
• 10 squat hops
• 10m grapevine in each direction
• 3 inchworm push ups and shoulder ROM
• Triplet to be done inside: 5 OH squats (body bar) – 10 push press (body bar) – 10 split squats with body bar on shoulders (demo provided)
• Stretch, bands, rollers, etc as required

Strength Component:  Strict press

• Warm up set of 10-12 reps at a relatively easy resistance
•  3 sets: 10 – 8 – 5 with increasing resistance, provided you can complete ALL REPS in each set
• After each set: 3 pull ups – 5 pendlay row

Workout;

Complete 3-5 rounds, try to challenge yourself

• 10 sit ups
• 10 inverted rows (Leibert or Olympic bar… scale to Pendlay rows)
• 5 front squats (135/100 maxes)
• run 200m

Core strength:

• 10 hollow rocks – 1 min plank – 10 hollow rocks – 20 sit ups

Warm up / Preparation:

• Run 400m then skip 1-2 min
• hip openers/closers both legs
• leg swings both legs
• 5 good mornings – 10 med ball deadlifts – 15 squats
• shoulder ROM and stretches… solo and with partner
• something quick: grapevine, high knees, butt kicks, etc

Strength Component: Deadlifts

We are going to start the week with some deadlifts, a bit of a switch up in our routine…

• Warm up set of 10-12 reps (easy… form work)
• 3 sets of descending reps: 10 – 8 – 5 so resistance should increase but you should be able to perform ALL REPS in EACH SET.  If you have trouble sorting out resistances, just ask for help.
• After each set: 5 goblet squats + 3 single leg max vertical jump each leg

WOD: Oddity  (reviving a popular WOD by request… or just because)

Complete 5 rounds (or as many as possible) of the following:

• 1 pull up + 1 T2B/K2E/KU
• 3 decline push ups (HSPU but ONLY if you have them)
• 5 hang cleans (light-medium weight)
• 7 triceps dips
• 9 burpees

WOD Credit: Oddballs (Steven Smith, wherever you are)

Core Strength:

• 25 sit ups – 25 jacknives – 25 second RS plank – 25 second LS plank

Warm up / Preparation:

• Run 400m
• A-skip x 5 – C-skip x 5 (each leg for both)
• Squat walk x 10 steps
• Grapevine in 2 directions OR leg swings
• Shoulder ROM in at least 2 planes
• Stretch, bands, rollers, etc…

Strength Component / Workout:

Warm up: some light reps of:

• clean and jerk
• deadlift
• thruster
• OH squat

Complete the following twice:

• 7 hang clean and push jerk
• 7 flare push ups
• 7 deadlifts
• 7 rage ball thrusters
• 7 OH squats with body bar / dowel

Then run 800m

ROMWOD!!

Have a great long weekend!!  Remember to email any questions re: nutrition challenge proposal or assignment…

Notes:

Two things that I would like to do are:

Benchpress

Hang clean

This weekend I am going to go for a 2k run. This should help my stamina which will help do workouts faster and stronger.

Warm up / Preparation:

• Get into teams of 4 (in a pinch, teams of 3 NOT teams of 5)
• Warm up together with your team… take turns suggesting/leading an activity
• Remember: this is where you can really demonstrate that you have been listening and are familiar with our warm up activities and patterns.
• Everyone can stretch/roll/use bands while watching the instructional video…

WOD: Tire Gone Bad

Today we are going to modify a popular Crossfit workout.  Some friendly competition may ensue…

Each of the following stations will last 1:00 with a 3:00 break between rounds.  Each group rotates through all 6 stations (did I mention we do this three times?).  Only 3 team members working in a given minute.  In successive rounds, the same group of 3 may NOT work at a given station.

• Wall ball
• Tire flip
• Rock jump
• DB push press
• Pendlay Row
• Rest/Water

Scoring: each flip of the large tire is worth 2 points, each flip of the small tire is worth one point.  Anyone slacking on the other stations (less than 3 people working, no effort at a reasonable number of reps, poor reps where solid ones are possible, etc) will have points deducted from their team total.

Work hard, have fun!