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Strength: 20 minute time cap
Front or Back Squat
1 – 10 – 1 – 20 – 1 – 30 reps
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WOD: 9 minute cap
3 Rounds for time
300 Meter Row
1 Rope Climb
25 Double Unders
CrossFit Hot Springs |
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Warm Up: Run 400, Row 500 or jump rope practice, Squat prep Mobility
---------- Strength: 20 minute time cap Front or Back Squat 1 – 10 – 1 – 20 – 1 – 30 reps ------------ WOD: 9 minute cap 3 Rounds for time 300 Meter Row 1 Rope Climb 25 Double Unders
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Wooo hoooo! It's "Saturday with the Superfriends!!!" Yes, if you aren't costumed up...we will let you WOD.
----------- Warm Up: Run 400, Row 500 or work on jumpe rope skill, if you're sore like me from this week...do any an all mobility work you can. ------------- WOD: Partner Workout 1 Partner goes and Partner 2 rests – then rotate 5 Rounds In 3 Minutes Row 500 Meters 5 Burpees over the Rower then Max Perfectly Vertical Kettlebell Swings 53/35 Score = Kettlebell Swings By the way...I can't believe it's been a month already...but this Saturday is already the next "SATURDAY with the SUPERFRIENDS!" Get your costumes ready!!! Warm Up: Row 500, Burgener Warmup with a barbell or 15 # technique bar, Squat and Front Rack positioin Mobility --------- Wendler Cycle 2, Week 4 Dead Lift (Deload week) Warmup lifts then 40%x5, 50%x5, 60%5. -------------- 8 Roud EMOM of: 3 Heavy Snatch Pulls ------------ WOD: 4 RFT 20 Unbroken Front Squats 115M/75W (no rack) 15 Box Jumps 30M/24W Youtube Video #1 -- Good coaching and demo...however, I don't think these two should attempt to break in to any type of hosting/acting pursuits. Youtube Video #2 -- good demo to watch but you might want to mute the sound while watching. Off day today of course...but...as has been the case usually...I'll be there for anyone that can come in from 8 to 10 AM. Cory will not be able to come for any afternoon times due to scheduled work.
Warm Up: Run 400 or Row 500 or DU practice, shoulder prep and Handstand holds, Squat prep (can be done between Wendler lifts as well), Mobility, band assisted pullups or ring pulls, Burgener Warmup (can be done between Wendler lifts or right after)
--------------- Wendler Cycle 2, Week 4 Shoulder Press (Deload week) Warm up lifts then 40%x5, 50%x5, 60%5. -------------- 8 Round EMOM : 1 Power Clean and Jerk + Hanging Squat Clean and Jerk @ 80% of 1 Rep Max -------------- WOD: 15 Minute AMRAP 100 Meter Overhead Walk (KB or DB) 50 Meter and back (Can be done outside with one trip to middle of island and back or 4 and a half trips across the room inside) 10 Chest 2 Bar Pull Ups 10 Toe 2 Bar Warm Up: Run 400 or Row 500, Mobility
------------ WOD's or 27 Minute Sequence of Events: Workout #1 begins at 00:00 (must stop at 9:00 if not completed for 1 min transition time) Row 2000 Meters ------------- Workout #2 begins at 10:00 (must stop at 19:00 if not completed for 1 min transition time) 10-9-8-7-6-5-4-3-2-1 Kettlebell Swing 70M/53W 100 Meter Sprint (50 Meter and back) --------------- Workout #3 begins at 20:00 Complete as many reps as possible in 7 mins of: Burpees Warm Up: Mobility
------------ Wendler Cycle 2, Week 4 DELOAD WEEK Front Squat or Back Squat Warmup lifts then 40%x5, 50%x5, 60%x5. ------------ KB Complex EMOM for 10 Minutes – as heavy as possible 1 Arm Russian Swing – 1 Arm Snatch (keep overhead) – 1 Arm Overhead Squat – switch arms, repeat *If you haven't done KB snatches before, we'll be practicing then and you'll likely do just the swing and then the OH squat. ------------- WOD: 10 Minute AMRAP 15 Power Cleans 95M/65W 30 Double Unders Warm Up: Run 400 or row 500, squat prep, shoulder prep for OH Squats, handstand holds, mobility
-------- Today can be used as a makeup day for a number of you that need to make up missed Wendler lifts. IE...an open gym. For the rest...see below. --------- WOD's “Partner Workout” (2 person) 10 Minute AMRAP (buy in) Run 400 Meters – both athletes must have returned and be at their bar before starting the AMRAP of the below couplet with whatever time is left on 10 min clock – One athlete works at a time during the below movements 30 Overhead Squats 135M/95W 20 Handstand Push Ups rest 5 minutes --- then10 Minute AMRAP starting with (buy in) Row 500 Meters – 2 Athletes 2 Rowers – both athletes must be back at their bars before starting the AMRAP of the below couplet with whatever time is left on 10 min clock – One athlete works at a time during the below movements 30 Ground to Overhead 135M/95W 100 Double Unders Keep in mind that like yesterdays partner wod...you are only accumulating these totals...the reps can be split up however you and your partner decide. The run and row are of course done at the same time. Warm Up: Ehhhh...haven't decided yet...might be 100 burpees for time...we'll see how I feel in the morning.
-------------- WOD: Partner or individual Partner -- 4 RFT 16 Front Squat 135/95 (no rack) 50 KB Swings 53/35 1000 Meter Row Only one partner works at a time. MUST complete each station prior to moving onto the next station. Partners break up reps as they please. Each partner must complete at least 1 rep on each station. Individual -- 4 RFT 8 Front Squats 135/95 (no rack) 25 KB Swings 53/35 500 Meter Row Off day. However, I will go in from 8 to 10 AM if anyone needs to make up a Wendler lift from the week or just wants to come in and work on some skills or Oly lifts.
Cory has massages scheduled most of the day and will not be able to go in the afternoon. New t-shirts to be ordered tomorrow. If anyone wants a hoodie...please let me know. There will only be hoodies for people that order them and pay in advance. They'll be about $32 to $35 a piece. These will be zip up hoodies...they're easy to slip on and off when going for a run during a wod. Was thinking about ordering Beanies/skull caps as well...any takers? You're really going to like the new shirts. Mens and womens shirts in black and indigo and black racer back tanks for women as well. |
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