Conditioning: 5 Rounds
2K Row
1 Rope Climb or 10 Pull Ups L1, 2 Rope Climbs L2, 3 Rope Climbs L3
50 Meter Heavy Sled Push
2K Row
1 Rope Climb or 10 Pull Ups L1, 2 Rope Climbs L2, 3 Rope Climbs L3
50 Meter Heavy Sled Push
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Warm Up: 5 Mins Assault Bike @ Moderate Pace
then 3 Rounds 5 Pull Ups 10 Push Ups 15 Air Squats --- Strength: Strict Press - 5@40%, 5@50%, 5@60%, 5@70% --- WOD: For time 2 Rounds 50 Calorie Row 30 Push Ups L1, 10 HSPUs L2, 15 Handstand Push Ups L3 25 Double Unders (count attempts) L1,50 DUs L2, 100 Double Unders L3 Warm Up: Row 500 Meter then 3 Rounds NFT 10 Birddogs (each side) 10 Hip Airplanes (each side) --- Strength: Back Squat - 5@40%, 5@50%, 5@60%, 5@70% (Deload week...max out next week.) --- WOD: 3 Min AMRAP w/ 2 Min Rest x 4 Sets 3 Clean and Jerks - 75/55 L1, 115/75 L2, 155/105 L3 6 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 9/7 Calorie Assault *Start from the top each round Saturday Class Time at 8 AM - 2 person partner WOD
--- 30 min AMRAP* 10 Ring Rows L1, 5 Pullups L2, 1 Rope Climb L3 3 Power Cleans 95/65 L1, 135/95 L2, 185/135 L3 9 Hanging Knee Raises L1, 6 T2B L2, 9 T2B L3 *You go, I go. (Rest while your partner does a round.) Strength - (18 Mins) Bench Press - 5 x 5 Reps @80% - E3M
--- 2019 CrossFit Open WOD 19.1 Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots - 20/14 19-cal. row Strength - (18 Mins) Deadlift - 5 x 5 Reps @80% - E3M
--- WOD - (35 Mins) 1 Min Max Effort / 2 Min Rest x 2 Rounds Power Clean and Jerks - 55/35 L1, 75/55 L2, 95/65 L3 Burpee over Barbell Thrusters - 55/35 L1, 75/55 L2, 95/65 L3 Ring Rows L1, Pull Ups L2, C2B Pull Ups L3 Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3 Sled Push (20 Yards and back) - 50/25 L1, 90/50 L2, 180/90 L3 Conditioning: 12K Row
Every 2K - Run 200 Meters w/ Sandbag 45/35 *Start off with Sandbag Run and end on Rower **Yes, we may have to change the run. Strength - (18 Mins) Strict Press - 5 x 5 Reps @80% - E3M ---- WOD: 15 Min “Ladder” 2-4-6-8-10-12-etc…. Alternating DB Hang Clean and Jerk - 25/10 L1, 35/25 L2, 50/35 L3 Hang Knee Raise L1, Toe 2 Bar L2 & L3 x1 Double Unders L1, x3 Double Unders L2, x5 Double Unders L3, *Move up the ladder as high as possible in 15 mins Strength - (18 Mins) Back Squat - 5 x 5 Reps @80% - E3M
----- WOD - (15 Min Time Cap) 30 Front Squats - 75/55 L1, 105/75 L2, 135/95 L3 30 Calorie Row 30 Front Squats - same Strength: Deadlift - 4 x 5 Reps @80% - E3M
--- WOD: 2 Min Max Effort / 2 Min Rest x 2 Rounds Power Snatch - 55/35 L1, 65/45 L2, 75/55 L3 Box Jumps - 20/14 L1, 24/20 L2, 30/24 L3 Thrusters - 55/35 L1, 65/45 L2, 75/55 L3 Ring Rows L1, Pull Ups L2, C2B Pull Ups L3 Russian KB Swings - 53/35 L1, 70/53 L2, 96/70 L3 Sled Push (20 Yards and back) - 50/20 L1, 90/50 L2, 180/90 L3 |
AuthorHello my name is Jay Lawson, founder of CrossFit Hot Springs. I've been following CrossFit methodologies (strength and conditioning) for over 15 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications for Olympic Lifting, Endurance and Gymnastics. As well, I'm a USAW Level 1 Sport Performance Coach. I've been fitness minded since a very young age. Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating. |
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