6:30AM Beginner Class
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Dynamic Warm Up
2 Minutes Max Sit Ups
Strength
Double Under Practice, then 2 minutes max Double Unders
Pull Up practice and scaling review
Workout
3 Rounds For Time:
200 m run
20 weighted walking lunges
10 pull ups
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Hamstring stretch!
Not Too Shabby…
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8 minute AMRAP of:
1000 meter Row
50 Wall Ball shots (20/14#)
In the remaining time: Max Burpee Box Jumps (24/20")
*please scale the Wall Ball shots (load) so that you can get to the Burpee Box Jumps around the 7 minute mark
Workout
Tabata Mash-up of:
Thrusters (95/65#)
Burpees
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Goat work
Go Time!
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Play around with:
Forward Rolls
*those who are ready for it string multiple (or 10) reps together
Plank Hold (90/70#) for time
Workout
5 Rounds for time of:
8 Strict Handstand Push-ups
200 meter Run
4 Power Cleans (225/135#)
-rest 2 minute between Rounds
*scale the Power Cleans to 80% of 1RM if needed
*Strict Handstand Push-ups should be performed in 2 sets max each Round, scale (it says scale, not rest) accordingly
*20 minute cap
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400 meter Overhead Walk (53/35#)
*grab 2 Kettlebells and enjoy the walk!
The Legs Feed The Wolf…
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3 Rounds of:
2 laps of Kettlebell Drag
20 Weighted Sit-ups (place load behind your head)
10 Ring Rows
Strength
1. Every 90 seconds for 9+ minutes (7 sets):
2 Cleans from the High Hang + 2 Split Jerks
*perform 2 Cleans, then 2 Split Jerks
*taken from a "dead start" (2 second pause)
*recieved in a full Squat
*every Split Jerk should be near perfect (no press out)
2. Back Squat
1x8@65%
1x8@70%
1x6@80%
1x6@85%
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Pick 2 or 3 of your weakest and practice:
Ring Support
Strict Ring Dip
Handstand Pop-up
Handstand Hold
Strict Handstand Push-up
Ring Row
False Grip Pull-up
Skin-the-Cat
Strict Muscle-up
12:00PM and 4:30PM Intermediate/Advanced Classes
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Take 10-15 minutes to perform 2-4 Rounds of:
1 Lap of Kettlebell Drag (70/53#)
10 Wall Ball (30/20#)
20-30 Banded Good Mornings
20-30 Band Pull-Aparts
Strength
Take 5 minutes to drill Snatches at different positions with 40-60% of 1RM, then:
Every minute on the minute for 7 minutes (7 sets):
2 Snatches from the High Hang (#5 position)
*these should be taken from a "dead start" (2 sec. pause)
*these should be received in a full Squat
Workout
7 Rounds for time of:
3 Front Squats (185/120#)
7 Strict Pull-ups
*7 minute cap
*scale to 60-70% of 1RM Front Squat if needed
*scale the number of Strict Pull-ups performed each round if needed
6:30 PM Beginner Class
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CrossFit Warm Up
(push, pull, squat, core)
Strength
Teach Thruster
Review Rowing
Workout
200m row
10 Thrusters
Rest 3 minutes
*Repeat 3 Times!
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Max Plank Hold
Couch Stretch
Ahhhhh. The “Off Season”
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2-3 Rounds of:
1 Lap of Walking Samson Stretch
20-30 Hollow Rocks
20-30 Banded Good Mornings
20-30 Band Pull-Aparts
Strength
Snatch from the High Hang 2-2-2-2-2-2-2
*taken from a "dead start" (2 sec. pause)
Workout
7 Rounds for time of:
3 Front Squats (185/120#)
7 Strict Pull-ups
*7 minute cap
*scale to 60-70% of 1RM Front Squat if needed
*scale the number of strict Pull-ups performed each round if needed
*bar is taken from the floor
7:00 AM Intermediate/Advanced Class
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3 sets of 80%:
GHD Sit-ups
Hip Extensions (bodyweight)
Strength
Every minute on the minute for 10 minutes (10 sets):
2 Push Press (from the floor)
then, with the clock still running:
Max Handstand Walk for distance in 5 minutes
Workout
2012 CrossFit Games Regional: Individual Event 2
For time:
2000 meter Row
50 Pistols, alternating
30 Hang Cleans (225/135#)
17 minute cap
9:00 AM Beginner/Intermediate Class
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Max Slam Ball in 3 minutes
rest 3 minutes
Max Wall Ball in 3 minutes
rest 3 minutes
Max Kettlebell in 3 minutes
Workout
3 Rounds for time of:
400 meter Run
21 Hand Release Push-ups
15 Push Press (95/65#)
9 Lateral Burpees
20 minute cap
CrossFit Games Open WOD 13.5
Workout
*****NO 5:30PM Class Today*****
Open WOD 13.5
Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
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Back Squat
1x10@60%
1x10@65%
1x8@70%
1x8@75%