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WOD: 30 Min AMRAP
5 DL - 115/75 Rx+, 95/65Rx
5 FSQ
5 S2O
5 BSQ
* Watch the video demo below.
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Extra Credit: 2 Rope Climb - 10 mins OTM
CrossFit Hot Springs |
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Lift #1 -- BSQ - 5 x 2 E3M - across --- WOD: 30 Min AMRAP 5 DL - 115/75 Rx+, 95/65Rx 5 FSQ 5 S2O 5 BSQ * Watch the video demo below. --- Extra Credit: 2 Rope Climb - 10 mins OTM
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Skill: Handstand Push Up Practice --- Lift #1 -- BP - 1 x 20 RM --- Lift #2 -- PC - 5 x 3 OTM - build up to heavy --- WOD: 4 RFT 50 DUs 25 GH Sit Ups Rx+, 25 Ab Mat Sit Ups Rx 10 Handstand Push Ups Rx+, 20 Push Ups Rx --- Extra Credit: Air Dyne :20/:10 x 40 (20 Min) Hard / Easy --- Accessory: C2B + T2B - 3 attempts to string together as many as possible --- Pay attention to the first :40 as well, before he gets into the steps of how to. Just like everything else along these lines, strict first...then kipping. Lift -- OHS - 10 x 2 E3M - Heavy --- WOD: 3 RFT 12 FSQ - 135/95 Rx+, 95/65 Rx 12 Burpee Pull Ups --- Extra Credit: 10 Russian Swings, 10 Round EMOM - 106/97 Rx+, 70/53 Rx --- Accessory: Glute Ham Sit Ups - 3 x 15-20 ------------ Lift #1 -- SDL - 5 x 5 E3M - across --- WOD: 21-15-9 Hang Squat Clean - 135/95 Rx+, 95/65 Rx C2B Pull Ups Rx+, Pull Ups Rx T2B --- Extra Credit: 4 Rounds 100 Meter Sled Push 45/25 400 Meter Run --- Lift #2 / Optional -- Hang Full Snatch from hip - OTM 20 --- Accessory: Banded Back Extensions - 3 x 12-15 Saturday Partner WOD -- Class time at 8 AM --- Station #1 - 1 Round of "Helen" 400 Meter Run 21 Kettlebell Swings 53/35 12 Pull Ups Station #2 - Row for Meters --- Both Partners must complete 3 Rounds of Helen. While Partner #1 completes 1 Round, Partner #2 does Max Row for Meters. Both Partners tag each other out and switch Stations until each Partner completes 3 Rounds of Helen. Score = Total Meters + Total Time Skill TGUs (Turkish Get Ups) 3 x 3 (each arm) - work up -- Lift #1 PP - 5 x 10 E3M - across -- WOD: For time Run 800 Meters 100 Air Squats 50 Push Ups Run 400 Meters 50 Air Squats 25 Push Ups -- Extra Credit: 5 Rope Climbs 2 Legless Rope Climbs -- Accessory: 5 Rounds NFT 80 Ft Farmer Carry 150/75 20 GHD Sit Ups Lift #1 DL - 5 x 12 E3M - across -- WOD: 4 Rounds of - 3 Min AMRAP 3 Clusters - 135/95 Rx+, 95/65 Rx 6 S2O (Shoulder to OH)- same load 9 Bar Facing Burpees rest 1 minute between AMRAP Cycles (15 minutes total) --- Extra Credit: SN - 20 x 1 OTM - work up --- Accessory: SN High Pulls - 10 x 2 - HAP (Heavy as possible) ---- Snatch high pull demo below. Skill: Kettlebell Snatch or 1 Arm KB Swing - 10 min Practice -- Lift #1 P - 5 x 2 E3M - work up -- WOD: 4 RFT 30 Wall Ball - 30/20 Rx+, 20/14 Rx 10 Vertical KB Swings - 70/53 Rx+, 53/35 Rx -- Extra Credit: 1000 Meter Row for time -- Accessory: Glute Ham Sit Ups - 3 x 12-20 reps --- I've posted the below video demo numerous times. Please watch again. You'll likely pick up more cues this 2nd or third time that you'll have viewed it. Skill: Sotts Press - 10 minutes practice - work up -- Lift: BSQ - 10 x 3 OTM (On the Minute) 60-70% - work up -- WOD: 12 Min AMRAP 10 Alt. Front Rack Box Step Ups 24/20 - 65/45 Rx +, 45/35 Rx 10 Thrusters (same bar) 10 Pull Ups - C2B Rx +, Chin over bar Rx -- Extra Credit: CL - 20 x 1 OTM - work up Accessory: Barbell Hip Thrust 3 x 10 - work up ----- Sotts Press demo video below for those unfamiliar. Class time at 8 AM.
----------------- 3 Partner Workout - 20 Min AMRAP Station 1 - Run 400 Meters Station 2 - 10 Russian KB Swings 70/53 + 10 Wall Balls 20/14 Station 3 - Rest Score = Total Reps + Meters Ran Partner #1 Runs 400 Meters as Partner #2 is completing an AMRAP of 10 KB Swings + 10 Wall Ball while Partner #3 is resting. When Partner #1 comes back from 400 Meter Run, he or she tags Parnter #2 who rotates to resting as Partner #3 goes directly into the 400 Meter Run. All Partners Rotate through the 3 Stations for 20 Min AMRAP. |
AuthorHello and Welcome to my Blog. |