Warm-up: Dynamic gym lengths
Mobility: Banded hip flexor stretch + post calf stretch (90s/side)
WOD A) CrossFit.com Hero WOD “Wittman”
7 rounds for time:
15 x Kettlebell swings (24/16kg)
15 x Power cleans (95/65lb)
15 x Box jump (24/20”)
(30 min time cap. Newer athletes, please scale to 5 rounds and/or decrease reps to 10) 23:59 RX
Saturday, November 30, 2013
November 29, 2013
Warm-up: 5-7 min Dynamic lengths
Mobility: Pre-squat hip opener sequence w/ foot on bench or box
WOD A) (20-25 mins – 5 alternating rounds)
A1) Front Squat: 5 x 3 @ (3,2,X,1) 120 lbs
Rest 60s
A2) Weighted Pull-up 5 x 3 (3,1,X,1) green & blue band
Rest 60s
WOD B) 7 min AMRAP Wallballs
EMOM stop and perform 5 Deadlifts (225/155) before continuing with wallballs 80 RX
(Start with wallballs, only 6 sets of deadlifts. Scale appropriately (and conservatively!) as there are 30 deadlifts in the WOD under high metabolic load. Deadlifts should all be touch and go, control last rep to the ground.)
Mobility: Pre-squat hip opener sequence w/ foot on bench or box
WOD A) (20-25 mins – 5 alternating rounds)
A1) Front Squat: 5 x 3 @ (3,2,X,1) 120 lbs
Rest 60s
A2) Weighted Pull-up 5 x 3 (3,1,X,1) green & blue band
Rest 60s
WOD B) 7 min AMRAP Wallballs
EMOM stop and perform 5 Deadlifts (225/155) before continuing with wallballs 80 RX
(Start with wallballs, only 6 sets of deadlifts. Scale appropriately (and conservatively!) as there are 30 deadlifts in the WOD under high metabolic load. Deadlifts should all be touch and go, control last rep to the ground.)
Friday, November 29, 2013
November 28, 2013
DATE – Thursday
Warm-up: Band pull-aparts + Presses
Mobility: Lacrosse ball into pecs and delts
WOD A) Strict Press: 5 x 5 (15 min) Completed 80 lbs
(Start first working set of 5 @ 70% of 1RM, increase load as needed over the 5 sets working up to a 5 RM)
WOD B) (18 min)
8 rounds for max reps KB snatch:
20s Handstand hold
10s Rest
20s AMRAP Kettlebell snatch (24/16kg) (Alternate L/R each round)(Sub – KB swing)
10s Rest
- Rest 2 min -
8 rounds for max reps ball slam:
20s Parallette or dip bar tuck hold
10s Rest
20s AMRAP Ball slams (30/20)
10s Rest
Score is total KB snatches + ball slams 114 RX plus (30lbs)
Warm-up: Band pull-aparts + Presses
Mobility: Lacrosse ball into pecs and delts
WOD A) Strict Press: 5 x 5 (15 min) Completed 80 lbs
(Start first working set of 5 @ 70% of 1RM, increase load as needed over the 5 sets working up to a 5 RM)
WOD B) (18 min)
8 rounds for max reps KB snatch:
20s Handstand hold
10s Rest
20s AMRAP Kettlebell snatch (24/16kg) (Alternate L/R each round)(Sub – KB swing)
10s Rest
- Rest 2 min -
8 rounds for max reps ball slam:
20s Parallette or dip bar tuck hold
10s Rest
20s AMRAP Ball slams (30/20)
10s Rest
Score is total KB snatches + ball slams 114 RX plus (30lbs)
Wednesday, November 27, 2013
November 27, 2013
Warm-up:
500m Run
Leg and shoulder swings
20 band pull throughs
Mobility: Roll out Calves + Glutes
WOD A) (8 mins)
Work up to a high (but safe) seated box jump.
(Start in a seated position on a bench and in one movement jump up to box)
Worked up to 24 inches
WOD B) EMOM x 30
1) 3 x deadlifts + 3 x hang power cleans (60-70% of 1RM PC) 95 lbs
2) 4-6 x (1 toes to bar + 1 knees to elbows) (Sub 8-12 hanging knee raise) hanging knee raises
3) 40/30/20 x Doubleunders (Adv/Int/Beg) beginner
(10 rounds of each, start on any of the movements and rotate through in order)
500m Run
Leg and shoulder swings
20 band pull throughs
Mobility: Roll out Calves + Glutes
WOD A) (8 mins)
Work up to a high (but safe) seated box jump.
(Start in a seated position on a bench and in one movement jump up to box)
Worked up to 24 inches
WOD B) EMOM x 30
1) 3 x deadlifts + 3 x hang power cleans (60-70% of 1RM PC) 95 lbs
2) 4-6 x (1 toes to bar + 1 knees to elbows) (Sub 8-12 hanging knee raise) hanging knee raises
3) 40/30/20 x Doubleunders (Adv/Int/Beg) beginner
(10 rounds of each, start on any of the movements and rotate through in order)
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