Tuesday Workout: Clean & Jerks

Strength

1 Clean & Jerk on the Minute for 10 Minutes

WOD

Level 2

  • Run 400 Meters
  • Row 500 Meters
  • 30 Chest to Bar Pullups
  • 30 Burpees
  • Row 500 Meters
  • Run 400 Meters

Level 1

  • Run 250 Meters
  • Row 250 Meters
  • 25 Ring Rows
  • 25 Burpees
  • Row 250 Meters
  • Run 250 Meters

Team WOD 090217

In Teams of 2,

For Time, “Follow the Leader”-Style:

10 Rounds (5 Rounds EACH):

Wall Ball (20/14) x 15

Deadlift (185/125) x 5

 

10 Rounds (5 Rounds EACH):

Box Jump (30”/24”) x 10

Power Clean (155/105) x 5

 

10 Rounds (5 Rounds EACH):

Double Under x 50

Bar Muscle Up x 5

Friday Workout: Box Squats & Run, Dip, Slam

Strength

Box Squats 2-2-2-2-2-2-2-2-2 (every 60 seconds, keep it 50 to 60% of 1RM and focus on speed off box)

WOD

7 Rounds

  • Run 250
  • 10 Ring Dips or Pushups
  • 10 Ball Slams

 

Thursday Workout: 15 Minute Team AMRAP

In Teams of 2, Go for Max Reps in each of the following stations:

Level 2

5 Minutes of

  • Partner 1: DB Snatch (55/40)
  • Partner 2: Plank Hold

5 Minutes of

  • Partner 1: Burpees to 6 Inch Target
  • Partner 2: Dead Hang from Pullup Bar

5 Minutes of

  • Partner 1: Squat Clean Thrusters (115/85)
  • Partner 2: Handstand Hold

Level 1

5 Minutes of

  • Partner 1: DB Hang Snatch (15/10)
  • Partner 2: Plank Hold

5 Minutes of

  • Partner 1: Burpees
  • Partner 2: Hanging Angled Ring Holds

5 Minutes of

  • Partner 1: Handstand Hold
  • Partner 2: DB Thrusters (15/10)

Note: Reps only count when Partner 1 is in their holding position. Switch as many times as you feel necessary.

Weekly Recovery WOD

Video Links Below

Mobilization

Mobilize upper lats (just under armpit)  & glute medius with lacrosse ball

Shoulder strengthening: 3 round of:

  • 20 diagonal pull aparts (10 per direction)
  • 10 single arm shoulder press with band; each arm (if no band, substitute wall slides)

Glutes/hips/lower back strengthening: 3 round of

  • 10 eccentric glute bridges (use paper plates under feet to slide)
  • 12 windshield wipers (on each side)

FIRE sequence: 3 rounds of:

  • 12 horizontal knee tucks with resistance (red band)
  • 10 KB around the worlds in each direction
  • 10 KB halos in each direction
  • 3-5 candlestick melts (substitute cat/cow if too intense)

Hip stretch: dragon (2min per leg: do not force position)

Youtube Video Links: 

  1. Mobilize upper lats: https://www.youtube.com/watch?v=QQRhVkiIe0w (start @50s)

      2. glute medius with lacrosse ball: https://www.youtube.com/watch?v=ViY0V7vDqvM  (can do against a wall too)

      3. diagonal pull aparts: https://www.youtube.com/watch?v=jUiBVko-454

      4. single arm shoulder press with band: https://www.youtube.com/watch?v=235RWW0Ih9Y&feature=youtu.be (min 2:05…he does both hands,  but do single arm with control)

      5. eccentric glute bridges: https://www.youtube.com/watch?v=cyqcJhzJ0vg

      6. windshield wipers: https://www.youtube.com/watch?v=K7y_TnADXS4 (first minute)

      7. horizontal knee tucks with resistance: https://www.youtube.com/watch?v=Ze8GZvlN4Lo

      8. KB around the worlds: https://www.youtube.com/watch?v=orPNBPO4aYE (first :15s)

      9. KB halos: https://www.youtube.com/watch?v=uFfDv7VQYHY

     10. candlestick melts: https://www.youtube.com/watch?v=0hHkafYHamQ (start minute 4:39: watch her back…BUT do this movement standing up until you have built up to being able to do this movement standing while holding a barbell. Then progress to GHD).

     11. Dragon: https://www.youtube.com/watch?v=2-MRBXE-oPE (sstart 0:37s)

Wednesday Workout: Sandbag Running & Getting Ready for the Guardians’ Gauntlet

Our Training cycle will peak for a September 23rd Guardians’ Gauntlet 5k Challenge. It’s got over a dozen awesome obstacles including water running, fire hoses and more. If you sign up, use the code “crossfit” to save $15 on registration. You can also sign up as a team, so find a few gym members and be prepared to have a fun time! 100% of proceeds support Albemarle County police officers through things like scholarships and housing assistance.

Importantly, it’s designed for all levels of athletes, so you can invite people outside the gym.

More details here: https://www.facebook.com/events/308909049533131/

 

WOD

Level 2

  • Run 800 Meters w/ a Sandbag
  • 30 Overhead Walking Lunges w/ Sandbag
  • 20 Toes to Bar
  • Run 400 Meters w/ a Sandbag
  • 30 Overhead Walking Lunges w/ Sandbag
  • 20 Toes to Bar
  • Run 250 Meters w/ a Sandbag
  • 30 Overhead Walking Lunges w/ Sandbag
  • 20 Toes to Bar

Level 1

  • Run 600 Meters
  • 30 Walking Lunges
  • 20 Situps
  • Run 400 Meters
  • 30 Walking Lunges
  • 20 Situps
  • Run 250 Meters
  • 30 Walking Lunges
  • 20 Situps

 

 

Tuesday Workout: 3 AMRAPs

WOD

Level 2

5 Minute AMRAP

  • 5 Deadlifts (275/185)
  • 5 Strict Pullups
  • 15 Pushups
  • 20 Airsquats

Rest 3 Minutes

5 Minute AMRAP

  • 5 Power Clean (185/115)
  • 5 Strict Pullups
  • 15 Pushups
  • 20 Airsquats

Rest 3 Minutes

5 Minute AMRAP

  • 5 Clean & Jerks (155/105)
  • 5 Strict Pullups
  • 15 Pushups
  • 20 Airsquats

Level 1

5 Minute AMRAP

  • 5 Deadlifts (135/95)
  • 5 Ring Rows
  • 10 Pushups
  • 20 Airsquats

Rest 3 Minutes

5 Minute AMRAP

  • 5 Power Clean (95/65)
  • 5 Ring Rows
  • 10 Pushups
  • 20 Airsquats

Rest 3 Minutes

5 Minute AMRAP

  • 5 Hang Clean & Jerks (65/35)
  • 5 Ring Rows
  • 10 Pushups
  • 20 Airsquats

Record total number of reps for each AMRAP.

 

Monday Workout: Long Interval Day

WOD

Level 2

2 Minutes per Station w/ 30 Second Transition

  • Air Dyne for Calories
  • Run 100 Meter Repeats (50 Meters = 5 Points)
  • Thrusters (95/65)
  • Row Calories
  • Rope Climbs
  • Wall Balls (20/14)
  • Burpees
  • Power Snatch (95/65)
  • KB Swings (70/53)
  • Double Unders (2 = 1 Point)

Level 1

2 Minutes per Station w/ 30 Second Transition

  • Air Dyne for Calories
  • Run 100 Meter Repeats (50 Meters = 5 Points)
  • Thrusters (45/35)
  • Row Calories
  • Ring Rows
  • Wall Balls (14/10)
  • Burpees
  • Hang Power Snatch (45/35)
  • Russian KB Swings (53/35)
  • Single Unders (5 = 1 Point)

Score is total number of reps, points or calories.

Team WOD 082617

In Teams of 2:

AMRAP8

Lateral Burpee x 20

Deadlift (225/155) x 20

-REST 2:00-

AMRAP8

Pistol* x 20

Chest to Bar Pull Up x 20

-REST 2:00-

AMRAP8

Strict Handstand Push Up x 20

Hang Power Snatch (115/85) x 20

*Scale: Goblet Squat (53/35)

**Teams can choose the AMRAP order.

Friday Workout: Bench & Bodyweight Fast One

Strength

Bench 5-5-5-5-5

WOD

Level 2

Run 400

  • 50 Situps
  • 50 Squats
  • 50 Pushups

100 Double Unders

  • 50 Situps
  • 50 Squats
  • 50 Pushups

Run 400

Level 1

Run 250

  • 25 Situps
  • 25 Squats
  • 25 Pushups

100 Single Unders

  • 25 Situps
  • 25 Squats
  • 25 Pushups

Run 250