CROSSFIT: July 27-August 02, 2015.

Congratulations to Laurie M for winning a bronze medal at the 2015 CrossFit Games in the 50-54 age category.  What an amazing ride it was. 

 

    

MON July 27/15

Prep Cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD - 

Level 2+3 – FITNESS & SPORT

TEST DAY #6

>>>In class

A. Fight gone bad for reps

Three rounds of:

- Wall-ball 14/20#

- Sumo deadlift high-pull 55/75#

- Box Jump 18/20”

- Push-press 55/75#

- Row for calories

LEVEL 1 - HEALTH

A. Fight gone bad for reps

Three rounds of:

- Wall-ball 10/16#

- Sumo deadlift high-pull 45/65#

- Box Jump 12/18”

- Push-press 45/65#

- Row for calories

ELEMENTS

A. Fight gone bad for reps

Three rounds of:

- Wall-ball 10/16#or med ball squats

- Sumo deadlift high-pull 35/45#

- Step-ups 12/18”

- Push-press 35/45#

- Row for calories

TUES July 28/15

Prep Cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD -

Level 2+3 – FITNESS & SPORT

A. Snatch 4(70%x4)

B. Clean and jerk 4(75%x3)

C. HSPU’s complete 4 min of strict followed by 30 kipping HSPU’s

>>>In Class

A. Press + jerk 4x4+1

B. 12 rounds for time of Cindy;

- 5 pull-ups

- 10 push-ups

- 15 squats

LEVEL 1 - HEALTH

A. Press + jerk 4x4+1

B. 12 rounds for time of Cindy;

- 5 pull-ups

- 10 push-ups

- 15 squats

ELEMENTS

A. Press + jerk 4x4+1 or Press 4x4

B. 12 rounds for time of Cindy;

- 5 ring rows

- 8  push-ups

- 12 squats

WED July 29/15

Prep Cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD -

Level 2+3 – FITNESS & SPORT

A. HS wall runs 4 x20 shoulder taps

B. HS walking or free hold with partners 6 x distance

>>>In class

A. Deadlift 4x6 - at moderate load

B. Snatch grip deadlift 2(100%x5)

C. 2k row for time

LEVEL 1 - HEALTH & ELEMENTS

A. Deadlift 4x6 - at moderate load

B. Snatch grip deadlift 2x5

C. 2k row for time

THURS July 30/15

Prep Cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD -

Level 2+3 – FITNESS & SPORT

REST DAY

Level 1 – HEALTH & ELEMENTS

A. A. Jerk from rack 10x2 – EMOM @ moderate load

B. DB walking lunges 4x12

C. EDT in 10 min;

- 8 unbroken ring rows

- 8 unbroken perfect push-ups

**Sets need to be unbroken, so rest as needed in 10 min to complete all unbroken.

FRI July 31/15

Prep Cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD -

Level 2+3 – FITNESS & SPORT

A. High hang snatch (vertical torso) 4x6 @ light load (<50%)

B. Power snatch +snatch EMOM building load by 2.5-5kg starting at 40% until failure, 55% x reps in 60sec

C. Backrack walking lunges 3x12 @ moderate load

>>>In class

A. Complete;

- 4-6 push press

- 10-12 pull-ups

- 6 gym width sprints

Every 5 min x 6 rounds

LEVEL 1 - HEALTH & ELEMENTS

A. Complete;

- 4-6 push press

- 10-12 pull-ups or ring rows

- 6 gym width sprints

Every 5 min x 6 rounds

SAT August 01/15

Prep Cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD -

A. Clean and jerk - quickly build to 80% in singles

B. Complete 7 rounds not for time, but simply move through these two movements with proficiency;

- 2 Bar MU’s

- 2 Clean and jerk @ 105/155#

**Shoot for catching cleans and driving directly into jerk and shoot for no chicken wings in MU’s

>>>In Class

A. Deadlifts 8x3 @ 55%

B. AMRAP in 10min;

- 5  16/24kg KB push press (L)

- 5 16/24kg KB push press ®

- 5 16/24kg Goblet squat

- 15 16/24kg KBS

Level 2- FITNESS

A. Clean and jerk - quickly build to 80% in singles

>>>In Class

A. Deadlifts 8x3 @ 55%

B. AMRAP in 10min;

- 5  16/24kg KB push press (L)

- 5 16/24kg KB push press ®

- 5 16/24kg Goblet squat

- 15 16/24kg KBS

LEVEL 1 - HEALTH

A. Deadlifts 8x3 @ light load

B. AMRAP in 10min;

- 5  12/16kg KB push press (L)

- 5 12/16kg KB push press ®

- 5 12/16kg Goblet squat

- 15 12/16kg KBS

ELEMENTS

A. Deadlifts 8x3 @ light load

B. AMRAP in 10min;

- 5  8/12kg KB push press (L)

- 5  8/12kg KB push press ®

- 5  8/12kg Goblet squat

- 15  8/12kg KBS

*May use DB’s where necessary

SUN  August 02/15

Prep cycle 01

WARM-UP

- wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,

**Level 1 warm-up

- ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats

- ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges

- ROUND 3 = 16 rolling side planks, 16 bird dogs

**Level 2+3 warm-up option

– ROUND 1 = round 2 of Level 1 warm-up

- ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks

- ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.

WOD -

Level 2+3 – FITNESS & SPORT

A. Muscle snatch 4x5 @ light load

B. Snatch balance 3x6 # moderate load

C. Snatch pulls 3(95%x4)

>>>In class

A. Back squats 4(70%x5)

B. Complete 4 rounds for reps;

- 2 min row for calories

- 2 min air squats

LEVEL 1 - HEALTH

A. Back squats 4x5

B. Complete 4 rounds for reps;

- 2 min row for calories

- 2 min air squats

ELEMENTS

A. Back squats 4x5

B. Complete 3  rounds for reps;

- 2 min row for calories

- 2 min air squats