|
|
|
Strength: Back Squat 5/40-50%, 3/60-70%, 1/80-90%, 1/105-110% (PR) WOD: For time - (10 min cap) 21-15-9 Overhead Squats 95/65 (Rx) - 135/95 (Rx+) Perfectly Vertical KB Swings 53/35 (Rx) - 70/53 (Rx+) ----------------------- Oly Lift: For those that have more than an hour, if you have time...do this before the WOD Full Snatch 3x3 @ 70%, 2x2 @ 80% Snatch High Pull 4x3 @ 100% Skill: 3 x 25-50 Unbroken DU's
2 Comments
Team workout...going to treat this like a mini competition. if we like it...might use the same type of format for an "in house" competition in the near future.
Class times at 8 and 9 AM ---------------------------- Teams of 3 or 4 Start 00:00 8 Mins to achieve 1 Rep Ground 2 Overhead - (1 Barbell) Stop 08:00 1 min transition time Start 09:00 Max Calorie Row in 5 Mins - ( 1 Rower per person) Stop 14:00 1 min transition time Start 15:00 6 Min AMRAP - In Line Fashion - once Partner #1 clears the movement Partner #2 follows and so on... 3 Front Squats 135/95 3 Kettlebell Burpees over Box 53/35 - 24/20* *You drop for the burpee...and upon getting up...pick up your KB and get over the box. Might end up using dumbbells instead. Stop 21:00 1 min transition time Start 22:00 6 Min AMRAP - In Line Fashion - once Partner #1 clears the movement Partner #2 follows and so on... 3 Shoulder 2 Overhead 135/95 3 Kettlebell Burpees over Box 53/35 - 24/20 Stop 28:00 Directly into Start 28:00 2 Min AMRAP - All Partners go at one time Burpees** Aren't y'all excited...I know how much y'all love burpees Stop 30:00 Score = Total Weight Total Calories Total Reps Skill Work 15 Mins
Handstand Holds or Walks WOD: For time 30 Hand Release Push Ups (Rx) - 30 Handstand Push Ups (Rx+) 40 Pull Ups (Rx) - 40 Chest 2 Bar Pull Ups (Rx+) 50 Vertical Kettlebell Swings 53/35 (Rx) - 70/53 (Rx+) 60 Sit Ups (Rx) - 60 Med Ball Sit Ups 14/10 (Rx+) 70 Burpees (Rx) and (Rx+) Skill Work 15 Mins One Leg Squats or Pistols WOD: Row 1000 Meters 21 Shoulder Press 95/65 (Rx) - 135/95 (Rx+) Row 1000 Meters 21 Push Press 95/65 (Rx) - 135/95 (Rx+) Row 1000 Meters 21 Push Jerk 95/65 (Rx) - 135/95 (Rx+) -------- I've posted this rowing video before...please watch it again...you'll hear things I point out technique wise with a number of you. Skill Work - 15 Mins
Triple Unders or Double Under practice WOD - For time: 10 Power Snatch 95/65 (Rx) 135/95 (Rx+) 50 Double Unders 8 Power Snatch 40 Double Unders 6 Power Snatch 30 Double Unders 4 Power Snatch 20 Double Unders 2 Power Snatch 10 Double Unders Class/heat times tomorrow at 9 and 10 AM “Murph” For time: Run 1 Mile Then* 100 Pull Ups 200 Push Ups 300 Air Squats Then Run 1 Mile *Exercises can be partitioned anyway you see fit. Some of you may choose to cut everything in half. For those that have never attempted "Murph" before, to give you an idea...40 minutes is a pretty decent time...without wearing a weight vest. Newer athletes we'll likely scale you even less than half.  In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Class times at 8 and 9 AM
------------------ Parter WOD: Teams of Two Row 2000 Meters - split up as needed #1 - 15 Thrusters 95/65 #2 - 15 Thrusters #1 - 15 Pull Ups #2 - 15 Pull Ups Row 1500 Meters - split up as needed #1 - 12 Thrusters 95/65 #2 - 12 Thrusters #1 - 12 Pull Ups #2 - 12 Pull Ups Row 1000 Meters - split up as needed #1 - 9 Thrusters 95/65 #2 - 9 Thrusters #1 - 9 Pull Ups #2 - 9 Pull Ups Strength: Deadlift 5/65, 5/70, 5/75, 5/80, 5+/85% WOD: 3 Rounds for time 400 Meter Run 15 Wall Ball 20/14 9 Deadlifts 225/155 6 Burpee Box Jump Overs 24/20 Accessory/Extra Credit 400 Meter Sled Pull 90/50 Strength - Shoulder Press 1 x 20 reps
WOD #1: 3 Rounds of 1 Min Max Hand Release Push Ups (Rx) - Handstand Push Ups (Rx+) 1 min Rest 2 Min AMRAP of 5 Power Cleans 135/95 (Rx) - 155/105 (Rx+) 10 Bar Facing Burpees 1 min Rest ---------------- 5 Min Reset time before WOD #2 WOD #2 For time: (10 Min Cap) "Annie": 50-40-30-20-10 Double Unders Ab Mat Sit Ups Accessory: 5 Rounds (NFT) 3 L Sit Pull Ups 3 L Sit Dips Strength: Bench Press 5/65, 5/70, 5/75, 5/80, 5+/85% ---------------- WOD: "Randy" For time: 75 Power Snatch 75/45 Accessory Strict Pull Ups in Hollow Position 3 x Max Reps |
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. |
RSS Feed