3. WOD: Elizabeth – w/Power Cleans
21-15-9
Power Cleans (135/95)
Ring Dips

4. Recovery
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STRENGTH & CONDITIONING
VARIATION:

1. Gymnastic Static
2. Barbell warm-up
3. Cleans 3×5
4. Weighted Dips 3×5
5. Gymnastic Fundamental
6. Burner: Row 500m Max Effort
7. Recovery
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GYMNASTIC PRACTICE:
Fundamental Static Positions:
Front lever variation – tuck. On
Rings or bars. First set is max hold for
time. Then Do 4 more sets at half of
your max time.

Fundamental Bodyweight Exercises:
L- Leg Raises hanging from Pull-Up
Bar or Rings 3×10

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WARM-UP:
1.Skip 300/100
2.Joint Mobility
3.Foam Rolling 3 minutes
4. Barbell warm-up. 10 of each
a) clean pulls
b) pocket clean jumps
c) pocket clean jump-throws
d) pocket clean jump-throw-catch
e) knees to pocket transitions
f) sub-knee to pocket transition into pocket power clean
g) power cleans working up to wod weights
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SKILLS / ACTIVE REST VARIATIONS:
Gymnastic Static
Gymnastic Fundamental
Burner: Row 1000m
Foam Roll and Tack 10 Minutes

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RECOVERY:
Foam Roll / Tacking 5 minutes

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ON- RAMP / BOOTCAMP
METCON
25 kb swings (16/12)
20 box jumps (20/16)
15 wall ball (15/12)
10 kb press (5 each arm) (16/12)
4 ROUNDS FOR TIME

400m Run
15 Back Squats (95/65)
15 Ring Push-Ups
15 Box Jumps

4 rounds

——————————-

STRENGTH & CONDITIONING VARIATION:

Gymnastic Static

Back Squat 3×5
Box Squats 3×12, No Weight or Light Bar. Shins must be vertical with no movement in back.

Gymnastic Fundamental

Burner: 5 min max box jumps on 20″ box

——————————-

SKILLS / ACTIVE REST VARIATIONS:
Gymnastic Static
Gymnastic Fundamental
3 x 500m row ( 5 minute rest in between)
Foam Roll and Tack 10 Minutes

——————————-

WARM-UP:
Skip 300singles / 100 doubles
Joint Mobility
Dynamic x1
(Alter every movement to something you don’t normally do. Eg. Chin-ups instead of pull-ups, Ring Push-Ups instead of Push-up etc.)

Foam Rolling 3 minutes

——————————-

GYMNASTIC PRACTICE:
Fundamental Static Positions:
Plange Progression. Max Hold on first set. 4 additional sets at half your max time hold.

Fundamental Bodyweight Exercises:
Ring Push-Ups 3×12

——————————-

RECOVERY:
Foam Roll / Tacking 5 minutes

——————————-

one minute on each for max reps/points
one minute rest after round
five rounds
**********************
**********************

S&C:
—————-
KB RUSSIAN SWINGS 2 X 10 (24/16)
KB SNATCH 3X5 – EACH ARM (16/8)
KB SNATCH 3X 5 – EACH ARM (24/16)
KB SNATCH 2X 5 – EACH ARM (28-32 /20)

BURNER:
1 MIN MAX REP KB SNATCH, RIGHT ARM (24/16)
REST 1 MINUTE
1 MIN MAX REP KB SNATCH, LEFT ARM

benchmark day
-pick a named WOD, LIFT or ELEMENT(S)
default wod:

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

default strength club wod:

snatch 1-1-1-1-1-1-1
————————-
crossfit athletics team WOD:

21-18-15-12-9-6-3 rep rounds of:
135 pound Sumo deadlift high-pull
Pull to inverted hang and lower as slowly as possible

On SDHP’s, pull the bar to make contact under the chin. On pulls to inverted hang, keep arms, trunk, hips, and legs as straight as possible, both up and down. This is not for time.

practice elements:
20 box over jumps
20 2-kettle bell push-jerks
20 overhead kettle bell sit-ups

wod:
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

————————-

strength club WOD

sumo deadlift high pull, 5-5-5-5-5

bench press, 5-5-5-5-5

————————-

crossfit athletics team WOD:

rest day

practice elements:
20 1-arm switching wall ball
20 kettle bell snatches
20 1-arm handstand switches

150 burpees for time

————————-

strength club WOD

1 arm barbell overhead squat
6-6-6-6-6 (split work between arms each round)

good mornings
5-5-5-5-5
————————-

crossfit athletics team WOD:

“Kelly”

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

practice elements:
20 1-leg kettle bell deadlifts
20 standing on kettle bells swings
20 kettle bell bottom-up press

wod:
call & response clean & jerk elements

-20 minute running clock
-a list of the below movements will be called out by the coach
-athlete must complete movement when called out
-if movement not completed or done incorrectly or with bad technique
there will be a 1 burpee penalty that will be totaled at the end of the the 20 minutes

clean
power clean
hang clean
hang power clean
push press
push-jerk
split jerk
clean & jerk
————————-

strength club WOD

deadlift, 5-5-3-3-1-1

weighted rope climb, 1-1-1-1-1

————————-

crossfit athletics team WOD:

“Griff”

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

practice elements:
20 kettle bell clean & jerks
20 kettle bell snatches
6 kettle bell turkish get-ups

wod:
25 pull-ups
25 kettle bell swings (boys 24 kg, girls 16kg)
25 wall ball (boys 20 lbs, girls 12 lbs)

4 rounds for time

————————-

strength club WOD:

cleans 5 x 5

2 hand barbell press 5 x 5
(hold one full sized barbell in each hand)
————————-

crossfit athletics team WOD:

Five rounds for time of:
155 pound Thruster, 5 reps
5 Muscle-ups
Run 400m

clean & jerk, 5-5-3-3-1-1
weighted chin-ups, 5-5-5-5-5
————————-

mainsite WOD:

Rest Day

weighted lunges 10×5
1-arm barbell snatch 5×5 (each arm)

rest

250 double unders for time

————————-

mainsite WOD:

Row 5K.