500 Meter Row
400 Meter Run
50 Double Unders Or 100 Singles
20 Calorie Assault Bike
CrossFit Hot Springs |
|
45 Min AMRAP
500 Meter Row 400 Meter Run 50 Double Unders Or 100 Singles 20 Calorie Assault Bike
0 Comments
Warm Up: Mobility - Agility Drills - then 2 Rounds @ slow pace 15 Light KB Presses (each side) 150 Meter Row --- Strength: Strict Press 5/65, 5/75, 5+/85 --- WOD: 3 Rounds for time 10 Hanging Knee Raise L1, Kipping Knees to Elbows L2, Strict K2E L3 10 Power Snatches 65/45 L1, 105/75 L2, 155/105 L3 10 Hanging Knee Raise L1, Kipping Knees to Elbows L2, Strict K2E L3 5 Burpees L1, 10 Burpees L2 & L3 *If you need to scale the snatches further - Russian KB Swings - 53/35 --- Accessory: Single Arm Landmine Presses 3 x 8 Reps (each side) Warm Up: Mobility - Agility Drills - then 2 Rounds @ slow pace 20 FS/BS w/ empty bar 20 Calorie Bike --- Strength: Back Squat 5/65, 5/75, 5+/85 --- L1: 16 Ring Rows + 16 Thrusters 45/35 12 Ring Rows + 12 Thrusters 45/35 8 Ring Rows + 8 Thrusters 45/35 L2: 3 Rope Climbs + 16 Thrusters 65/45 2 Rope Climbs + 12 Thrusters 95/65 1 Rope Climbs + 8 Thrusters - 135/95 L3: 4 Rope Climbs + 16 Thrusters 135/95 3 Rope Climbs + 12 Thrusters 155/105 2 Rope Climbs + 8 Thrusters - 175/115 --- Accessory Work: Seated Good Mornings - 3 x 12 Reps Saturday Class Time at 8 AM
--- 2 Person Partner Wod - "Dirty 30" - 30 Min AMRAP 30 Cal Assault Bike 30 Vertical KB Swings 35/26 L1, 53/35 L2, 70/53 L3 30 Wallballs 14/10 L1, 20/14 L2, 30/20 L3 30 Ring Rows L1, 30 Pullups L2, 30 C2B's L3 Break up reps any way you see fit Warm Up: Mobility/Agility then 3 Rounds NFT 10 Hang Squat Cleans - (empty bar) 10 Alternating Walking Lunge Steps 10 Air Squats 10 Push Ups --- WOD: "Linda" 10-9-8-7-6-5-4-3-2-1 Deadlift - 135/95 L1, BW L2, 1 1/2 BW L3 Power Clean 95/65 L1, 1/2 BW L2, Full Clean - 3/4 BW L3 Pushups L1, Bench Press 3/4 BW L2, BW L3 *The Benchmark Workout is the L3 Warm Up: Mobility/Agility then 3 Rounds NFT 20 Double Unders 10 GHD Sit Ups or 15 Ab Mat Sit Ups 10 Pull Ups or Ring Rows 10 S2O - (empty bar) --- Lift: S2O - Build up to a 1 Rep Max --- WOD: Run 300 Meters L1, Run 400 Meters L2 & L3 30 S2O - 95/65 L1, 135/95 L2, 185/135 L3 30 Ring Rows L1, Pullups L2, C2B Pull Ups L3 Run 300 Meters L1, Run 400 Meters L2 & L3 --- Extra Credit: Super Set 4 Sets w/ 1 Min rest between couplet Barbell Curl - 15 Reps Banded Tricep Push Downs - 15 Reps --- *Pick what you want to do for the S20 today. I'll do Push Press for instance. Warm Up: Mobility/Agility --- Conditioning: E10Ms w/ 2 Min Rest x 4 Sets AMRAP 20 Calorie Row 12 Alternating Weighted Step Ups 14" box L1, 20" box L2 & L3 Loads - 35/26 L1, 53/35 L2, 70/53 L3 (Kettlebells) 100 Meter Farmers Carry - same weights *counts as 10 points *42 Points each completed round --- Demo below is showing DB for the step up but you'll be using Kettlebells. Warm Up: Mobility/Agility then 1 Round NFT 250 Meter Row 20 Deadlifts from mid shin (empty bar) 250 Meter Row 20 Hang Power Cleans (empty bar) 250 Meter Row 20 Front Squats (empty bar) --- Lift: Power Clean - Build up to a 1 Rep Max --- WOD: E4Ms x 6 Sets 3 Deadlifts - 75/55 L1, 135/95L2, 155/105 L3 6 Hang Power Cleans 3 Front Squats 6 S2O 9/7 Cal Row --- Extra Credit: Rear Elevated Split Squats - 3 x 12 Reps (each leg) Warm Up: Mobility/Agility then 3 Rounds NFT 8 Cal Bike 16 Handstand Shoulder Taps or 16 Alternating DB Presses (Light) 12 DB Overhead Squats --- Lift: Power Snatch - Build to a 1 Rep Max --- WOD: E4Ms x 6 Sets 3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 9 Ring Rows L1, 6 Pull UpsL2, 6 C2B Pull Ups L3 9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 9/6 Cal Assault Bike L1, 12/9 L2 & L3 * If you need to modify further from the L1 - 9 Russian KB Swings - 53/35 in place of the snatches --- Extra Credit: EMOM x 8 Mins - 1 Legless Rope Climb or Reg Rope Climb EMOM x 8 Mins - 2 Heavy Snatch Pulls Saturday Class Time at 8 AM: 2 Person Partner Workout --- Partner #1 goes first - Partner #2 follows, each will do 8 x 2 Min AMRAPS 65/45 L1, 95/65 L2, 135/95 L3 2 Min AMRAP w/ 2 Min Rest x 8 Sets 5 Snatch Grip Deadlifts 5 Hang Power Snatch 5 Overhead Squat 5 Burpee over Bar L1, 10 Burpee over Barbell L2&L3 Max Row for Cal on whatever time left of 2 Min Clock *Score = Total Calories |
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. |