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U go I go
E90 seconds w/ 90 second rest x 10 sets
3 Banded Pull Ups L1, 3 Pull Ups L2, 3 C2B Pull Ups L3,
3 Burpee over Bar
3 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3
3 S2O - same
3 Burpee over Bar
Max Calorie Assault Bike
CrossFit Hot Springs |
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Saturday Class Time at 8 AM
--- U go I go E90 seconds w/ 90 second rest x 10 sets 3 Banded Pull Ups L1, 3 Pull Ups L2, 3 C2B Pull Ups L3, 3 Burpee over Bar 3 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3 3 S2O - same 3 Burpee over Bar Max Calorie Assault Bike
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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
200 Meter Run or 250 Meter Row 10 Empty Bar Bench Press --- Strength/Lift: Bench Press - 5@50%, 4@60%, 3@70%, 2@80%, 2@85%, 2@90%, keep going till failure Max Out on a 2 RM --- WOD: 20 Calorie Bike @85-90% w/ 90 Second Mandatory Rest Repeat as many times as possible on a 30 Min Clock Log your times and attempt to keep them within 10 Seconds Warm Up: Mobility/Agility Drills then 3 Rounds NFT 10 Calorie Assault Bike 5 Empty Bar Hang Squat Snatch 5 Empty Bar Clean and Jerk --- Strength/Lift #1 - E2Ms x 5 Sets 1 Low Hang Power Snatch --- Strength/Lift #2 - E2Ms x 5 Sets 1 Squat Snatch @80-85% --- WOD: 8 Min Rotating EMOM Min 1 - 3 Box Squats Min 2 - 6 Rear Elevated Split Squats (each side) --- WOD: 10 Min AMRAP 10 Push Ups L1, 5 HSPUs L2, 10 HSPUs L3 10 Double DB/ KB Hang Power Cleans 35/25 L1, 50/35 L2&L3 10 Double Unders or misses L1, 25 DU's L2, 50 DU's L3 Warm Up: Mobility/Agility Drills then 3 Rounds 200 Meter Run or 250 Meter Row 10 Empty Bar Push Press --- Strength/Lift #1: 3 Push Press 8 Mins to find a 3 RM --- Strength/Lift #2: Clean Grip Deadlift 4 x 4 Reps @ Moderate to Heavy Load --- WOD: 20 Min Rotating EMOM Min 1 - 15 Wall Ball 14/10 L1, 20/14 L2&L3 Min 2 - 15/12 Calorie Row / Ski *Cap Movement at 40 Seconds or Scale Reps/Cals Warm Up: Mobility/Agility Drills then 3 Rounds 200 Meter Run or 250 Meter Row 5 Pull Ups - 10 Push Ups - 15 Air Squats --- Skill Work #1 - Strict Pull Ups 2 Sets Max Reps *Rest 3 Mins between sets --- Skill Work #2 - Wall Walks Max Reps in 3 Mins --- WOD: For time 50-40-30-20-10 Bike Calories Row / Ski Calories --- Extra Credit / Optional 4 x 400 Meter Runs Rest 1:1 ratio Warm Up: Mobility/Agility Drills then 3 Rounds 200 Meter Run or 250 Meter Row 10 Empty Bar Hang Power Clean 5 Empty Bar Front Squats --- Strength/Lift #1 - EMOM x 8 1 Low Hang Clean (front of knees) @65-70% --- Strength/Lift #2 - EMOM x 8 1 High Hang Clean @65-70% --- Strength/Lift #3 1 Bottoms Up Front Squat @Light to Moderate Load 1 Rep every 10 Seconds for 5 (IE...5 reps in :50) Rest 2 Mins Repeat --- WOD: 8 Min AMRAP 15 Ab Mat Sit Ups L1 & L2, 10 GHD Sit Ups L3 5 Pull Ups L1, 10 Pull Ups L2, 5 Muscle Ups L3 10 Alt Dbl DB Lunge Steps in place - 25/15 L1, 35/25 L2, 50/35 L3 Warm Up: Mobility/Agility Drills then 3 Rounds NFT 200 Meter Run or 250 Meter Row 10 Empty Bar Bench Press --- Lift: Bench Press 3 Attempts to hit 20 Rep Max --- WOD: 22 Min AMRAP 50 Calorie Row / Ski 25 Double Unders or 100 Singles L1, 50 DU's L2, 100 DU's L3 20 Alt Single Arm DB or KB Squat Snatch from floor * - 25/15 L1, 35/25 L2, 50/35 L3 *Yes, not everyone can single arm squat with a DB or KB. I am one of those people. You'll do alternating power snatch instead. Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike 5 Empty Bar Hang Squat Snatch 5 Empty Bar Clean and Jerk --- Strength/Lift #1 On a 5 Min Clock find 1 Rep Max Clean and Jerk *Rest 1 Min then Lift #2 --- Strength/Lift #2 On a 5 Min Clock find 1 Rep Max Squat Snatch *Rest 1 Min then Lift #3 --- Strength/Lift #3 On a 5 Min Clock find 3 Rep Max Back Squat *Rest 1 Min then --- WOD: 7 Min AMRAP 7 Burpees onto 45lb Plate 14 Shoulder 2 OH - 65/45 L1, 75/55 L2, 95/65 L3 Warm Up: Mobility/Agility Drills then 3 Rounds NFT 200 Meter Run or 250 Meter Row 10 Empty Bar Split Jerk --- Strength/Lift #1 10 Min EMOM - build up 1 Split Jerk Rest 2 Mins then --- Strength/Lift #2 8 Min EMOM - build up 1 Power Snatch --- WOD: 4 Rounds Rotating on the Min Min 1 - 30 Seconds Max HS Walk / HS Push Ups / or Push Ups Min 2 - 30 Seconds Max Double Unders Min 3 - 30 Seconds Max DB Thrusters - 50/35 or scale Min 4 - Rest Warm Up: Mobility/Agility Drills then 3 Rounds NFT 200 Meter Run or 250 Meter Row 5 Pull Ups 10 Push Ups 15 Air Squats --- Skill Work: Russian Dips / Muscle Up Accessory --- WOD: Part A 2 Rounds Row 500 Meters 35 Jumping Air Squats Rest 3 mins then Part B Part B 2 Rounds Bike 20 Calories 35 Push Ups |
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. |