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Warm Up: Mobility/Agility Drills - then 3 Rounds NFT
200 Meter Row 5 HPC - 5 FSQ - 5 PJ --- Strength: PC + FSQ + PJ - 15 Minutes to Build to a 1 Rep Max --- WOD: 2 PC + 2 FSQ + 2 PJ - EMOM x 16 Mins 95/65 L1, 135/95 L2, 185/135 L3
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Warm Up: Agility/Mobility Drills - 10 Mins
--- Skill: 15 Mins - Learning/practicing for those unfamiliar Alt DB Snatch Devil Press --- WOD: 16 Minute AMRAP 40 Alternating DB Snatches 25/15 L1, 35/20 L2, 50/35 L3 40 Ring Rows L1, Jumping Pullups L2, Pullups L3 30 DB Burpees 30 Ring Rows L1, Pullups L2, C2B Pullups L3 20 Devils Presses 20 Ring Rows L1, Pullups L2, Bar Mu's L3 --- Extra Credit: Plank Holds 3 X :60 holds Saturday Class Time at 8 AM - Two Person Partner Wod
9 Min Ladder with a 9 Min Rest while your partner goes then another 9 Min AMRAP (As always, different levels for different levels of athletes) ------------------- Level 1: 9 Min “Ladder” 3-6-9-12-15-18-21 etc… Russian KB Swings - 53/35 KB Goblet Squats - 53/35 10 Double Unders or 30 Singles 9 Min Rest while partner goes - Then 9 Min “Ladder” 3-6-9-12-15-18-21 etc… Russian KB Swings - 53/35 Goblet Squats - 53/35 Calorie Bike --- Level 2: 9 Min “Ladder” 3-6-9-12-15-18-21 etc… Hang Power Snatch - 75/55 OH Squat - 75/55 15 Double Unders 9 Min Rest while partner goes - Then 9 Min “Ladder” 3-6-9-12-15-18-21 etc… Deadlift - 75/55 Hang Power Clean - 75/55 S2O - 75/55 Calorie Bike --- Level 3: 9 Min “Ladder” 3-6-9-12-15-18-21 etc… Hang Power Snatch - 75/55 OH Squat - 75/55 30 Double Unders 9 Min Rest while your partner goes - Then 9 Min “Ladder” 3-6-9-12-15-18-21 etc… Deadlift - 75/55 Hang Power Clean - 75/55 S2O - 75/55 Calorie Bike Warm Up: 10 Mins on Assault Bike - slow pace - get a light sweat Mobility/Agility Drills - Then Push Ups, Pull Ups, Light BB Rows, KB Halos *Start BP with empty bar for several sets - pause at bottom and lock out at top - get positioning --- Strength: Bench Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR), ? --- WOD: For time 30/25 Calorie Assault Bike 30 Bench Press @50% BP PR 30/25 Calorie Assault Bike --- Extra Credit: KB Russian Twists - 3 x 20 Reps Warm Up: 10 Mins on Assault Bike - slow pace - get a light sweat
Mobility/Agility Drills - Then Air Squats, Lunging, Stiff Leg DLs *Start DL with empty bar for several sets - stretch at bottom stand tall do NOT over extend - get positioning --- Strength: Deadlift - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR) --- WOD: 4 Min AMRAP 15/12 Calorie Row 15 Russian KB Swings 53/35 L1, 15 Power Snatch - 75/55 L2, 95/65 L3 10 Ring Rows L1, 10 Pull Ups L2, 15 C2B Pull Ups L3 10 Hang Knee Raise L1, 10 T2B L2, 15 T2B L3 Rest 2 Mins Repeat - pick up exactly where you left off Total Rounds and Reps = Score for both 4 Min AMRAPs --- Extra Credit: Back Extensions - 3 x 12-15 Reps Reverse Hypers - 3 x 12-15 Reps Warm Up: Mobility/Agility Drills
Skill: Rope Climbing - 15 Mins Practice Grip, Feet, Pull, Kip --- WOD: 30 Min Ladder 5-10-15-20-25-30-35 -etc….. Calorie Assault Bike Calorie Row Burpees Warm Up: 10 Mins on Assault Bike - slow pace - get a light sweat
Mobility/Agility Drills - Then Push Ups, Light Alternating KB/DB Presses, Pull Ups *Start Strict Press with empty bar for several sets - pause at bottom lock out at the top - get positioning --- Strength: Shoulder Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR), ? --- WOD: For time - 5 Rounds 250 Meter Row L1, 200 Meter Run L2 & L3 10 Vertical KB Swings 35/26 L1, 10 Clean and Jerks 95/65 L2, 135/95 L3 --- Extra Credit: Toes 2 Bar or Knees 2 Elbow or Hanging Leg Raises - 3 x Max Unbroken Sets Warm Up: 10 Mins on Assault Bike - slow pace - get a light sweat Mobility/Agility Drills - Then Air Squats, Lunges, Stiff Leg DLs *Start BS with empty bar for several sets - pause at bottom - get positioning --- Strength: Back Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR), ? --- WOD: For time 500 Meter Row 30 Front Squats @40% of BS Max (400 Max = 160lbs or 200 Max = 80Lbs) 500 Meter Row --- Extra Credit: Standing Banded Ab Pull Downs - 100 Reps Saturday Class Time at 8 AM: Two person partner wod
--- You go - I go. 8 Rounds each, 32 minute time cap. 8/6 Calorie Assault Bike 8 Russian KB Swings 35/26 L1, 8 Vertical KB Swings 70/53 L2, 8 Double KB Snatch 53/35 L3 8 Wall Ball - 14/10 L3, 20/14 L3, 30/20 L3 8 Ring Rows L1, 8 Pull Ups L2, 8 C2B Pull Ups L3 Warm Up: 3 Rounds NFT
5 Pull Ups - 10 Push Ups - 15 Air Squats --- Strength: Bench Press - 5 Reps@40%, 5 Reps@50%, 5 Reps@60%, 5 Reps@70% (deload) --- WOD: 15 Min Ladder 2-4-6-8-10-12-14-16-etc…….. Bench Press - 65/45 L1, 95/65 L2, 135/95 L3 Power Cleans --- Extra Credit: Muscle Up Progressions |
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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