Strength:

Back Squat and Bench Press:

• Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
• Work Sets:  5 x 65%; 5 x 75%; 5+ x 85%

Met-Con:

21 Thrusters (65lbs./95lbs.):  Bar starts from the floor.  Once the workout starts the athlete can not drop the bar, but may rest in either the locked out overhead or front squat start position.  If the athlete drops the bar, 10 lbs. are added to it.  Scale the starting weight if the athlete can not perform at least 7 thrusters at the Rx weight.

Skill Development:

Practice rope climbs or handstands for 10 minutes.

For Time:
800m Run
50 GHD Sit-Ups
50 Air Squats
20 Deadlifts
600m Run
40 GHD Sit-Ups
40 Air Squats
15 Deadlifts
400m Run
30 GHD Sit-Ups
30 Squats
10 Deadlifts

Deadlifts, you would use the weight you would use for “Diane” (Rx=225/155)
Courtsey of Crossfit Obsession

4 rounds (each for time, you will be able to recover b/w each round for 1 minute, so hit this one hard on all 4 rounds!!)

6 pull ups (dead hang, or weighted, if you just learned to kip then you can simply kip them)
8 handstand push ups
10 30/24″ box jumps
12 chest to floor push ups
200m sprint

Cash Out:
400m farmer’s walk 35/25# (you owe 3 burpees at the end for everytime you put the weights down!)

THE 9AM CLASS WILL END PROMPTLY AT 10AM!
Warm Up of the Week:
2 minutes of jumprope
Clean Clinic with Med Balls (don’t rush these, really work on form)
(10 up and downs, 10 FS, 10 drops without curling the ball, 10 cleans)
12 lunges
Samson stretch each side
12 lunges

Strength:

Dead-lift and Shoulder Press:

• Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
• Work Sets:  5 x 65%; 5 x 75%; 5+ x 85%

Met-Con:

Tabata – Eight rounds each each exercise switching each work interval.

• Sumo Dead-lift High Pull 55lbs./75lbs.
• Push Press 55lbs./75lbs.

Skill Development:

Squat Therapy/Practice – Pick one of the drills below and concentrate on form.

• Bar Holds: Grab a bar racked higher and closer than your
  normal reach at bottom of squat, then settle into perfect
  bottom with chest, head, hands, arms, shoulders, and
  back higher than usual.

• Bottom to Bottoms:   Stay at the bottom and come up
  to full extension and quickly return to bottom spending
  much more time at bottom than top. For instance
  sitting in the bottom for five minutes coming up to full
  extension only once every five seconds, i.e. sixty reps.

team wod:
400 m tire flip (each person on the team must take a turn flipping the tire!)
while the tire is being flipped, the rest of the team will complete:
rope climbs
300 sit ups
200 double unders
300 squats
200 pull ups
300 walking lunges
200 box jumps

Warm Up for Today!

Strength:

Take this time to make up any testing for 1 rep maxes on your current lifts.  Next week will start a new cycle.  Tune back in Sunday for the details….

Met-Con:

21 – 14 – 7

• Bear Complex – (Power Clean/Front Squat/Push Press/Back Squat/Push Press)
• Double-Unders

21 Rep weight – 25lbs./45lbs.

14 Rep weight – 45lbs./65lbs.

7 Rep weight -  65lbs./95lbs.

20 min AMRAP
Go as high as you can in 20 minutes, every round add one rep to each exercise:

Push up
burpee
Kettle Bell swings
(round one: 1 push up, 2 burpees, 3 KB swings; round 2: 2 push ups, 3 burpees, 4 KB swings; round 3: 3 push ups, 4 burpees, 5 KB swings, etc. . . You have 20 min to get as high as you can!)

Strength (Total):

• Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
• Next week will begin a new cycle.  Take this time to determine your initial 1-rep max for your new total lift.

Met-Con:

“SQT”

3 Rounds

• 10 Ground-to-Overhead (65lbs./95lbs.)
• 200 yard Shuttle Run – 50 yard increments. (Basement to mailbox and back x2).

7 rounds -
Rounds start every 2 minutes.
DO 3 five-meter sprints (touch ground over the cone)
5 Toes to Bar
7 Sumo-deadlift high pull (65/95)
Use the remaining time to do max rep Wall Ball Shots (14/20)
Score= total wall ball shots
Thanks to CF East Decatur!

Cash Out:
7 minute AMRAP
6 lateral hops
6 pistols (3 on each leg)

Warm Up of the Week:
2 rounds
100m shuffle down (facing alternating ways for each 100m)
100m skip back up
2 rounds of Cindy
(5 pull ups, 10 push ups, 15 squats)
1 minute hang from the bar

Strength (Upper):

• Warm-Up Sets:  5 x 40%; 5 x 50%; 5 x 60%
• Work Sets:         3 x 70%; 3 x 75%; 1 x 85%; 1 x 95%; 1 x 100+%

Met-Con:

10!

• Inverted Burpees
• Box Jumps (20″/24″)
• Pull-Ups