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Saturday Class Time at 8 AM --- 2 Person Partner WOD 100 cal bike 100 Hang Cleans 95/65 100 Shoulder to OH 95/65 100 Med Ball sit ups 100 Russian KB Swings 100 Cal Row Break up reps anyway you see fit. Each partner must do half though.
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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
15/12 Calorie Bike 20 Front Squat w/ empty Bar --- Lift: Front Squat - 5 x 1 E3M 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR or just something heavy) --- WOD: Time cap: 9 min. 21 deadlifts, 225/155 21 handstand push-ups 15 deadlifts, 15 handstand push-ups 9 deadlifts, 9 handstand push-ups 21 deadlifts, 315/205 50-ft. handstand walk 15 deadlifts, 50-ft. handstand walk 9 deadlifts, 50-ft. handstand walk Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row 10 Side Hip Circle Steps Left 10 Side Hip Circle Steps Right 10 Air Squats --- Skill: Ring Dips - 3 x Max Reps --- Strength: Dead Lift - 10 x 3 OTM - 60-70% --- WOD: 90 Second AMRAP w/ 90 Second Rest - 5 Rounds 9 DB Snatch from floor Left - 35/20 L1, 50/35 L2 & L3 9 DB Snatch from floor Right - same 9 Burpee over Box - 20/14 L1, 24/20 L2, 30/24 L3 Max Calorie Assault Bike --- Accessory: EMOM x 10 Sets - build up Snatch High Pull (from floor) + Hang Full Snatch Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Bike 10 One Arm KB Swings - Left 10 One Arm KB Swings - Right 10 Steps Walking Bottoms Up KB - Left 10 Steps Walking Bottoms Up KB - Right --- Lift: Strict Press - 2 x 15 Reps @65-70% --- WOD: 30 Min AMRAP 500 Meter Row 10 Power Snatches 45/35 L1, 55/45 L2, 65/55 L3 400 Meter Sandbag Run --- Accessory: KB bottoms up 3 X 8 each arm Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Scorpion Stretches 5 Push Ups 10 Air Squats then 3-4 Warm Up Sets on Back Squat - staring with empty bar --- Strength/Lift: EMOM x 10 Sets 3 Front SQ + 6 Back SQ - Work up! --- WOD: 5 Rounds - 90 Second AMRAP w/ 90 Second Rest *Complex is UNBROKEN 9 Dead Lifts - 65/45 L1, 95/65 L2, 135/95 L3 9 HPCs - same 9 FSQs - same Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 (remainder of time) --- Accessory: Single Leg RDL - 3 x 6 Reps (Each Leg) Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Goblet Squats w/ 2 second pause on bottom 10 Russian Swings 10 Kettlebell Good Mornings https://youtu.be/FiVuO6Y5UcU --- Skill: Pistols or One-Leg Squats - 5 Mins Practice --- Strength: RDL - 5 x 3 E3M Set #1 - 70% Warm Up Set #2 - 85% Warm Up Set #3 - 90% Goal Weight Set #4 - + 5 - 10lbs Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set - 85% *Remember, RDL's start at the top and don't touch the ground. --- WOD: 2 Rounds L1, 3 Rounds L2, 4 Rounds L3 10 Russian KB Swings - 35/26 L1, 53/35 L2 & L3 1 Pull Up L1, 1 C2B Pull Up L2, 1 Muscle Up L3 15 Russian KB Swings - same 2 Pull Up L1, 2 C2B Pull Up L2, 2 Muscle Up L3 25 Russian KB Swings -same 3 Pull Up L1, 3 C2B Pull Up L2, 3 Muscle Up L3 50 Russian KB Swings - same 4 Pull Up L1, 4 C2B Pull Up L2, 4 Muscle Up L3 *Rest 2 Mins - Repeat --- Accessory: GHD Sit Ups - 4 x 10-15 Reps Saturday Class Time At 8 AM - Individual WOD
--- 3 Rounds - One Minute on each station, clock does not stop during rotation. After completion of the 6 stations, One Minute Rest before starting the rotation again. You can start on any station #1 Assault Bike for calories #2 Box Jumps 24/20 for reps #3 Hang Power Snatch 75/55 #4 Row for calories #5 Burpee onto Plate #6 Push Press 75/55 #7 Rest Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row 10 Band Pull Aparts 10 Band Dislocates 10 Empty Barbell Bench Press --- Strength: BP - 3 x 12 Reps E3Ms @60-70% --- WOD: Complete as many rounds as possible in 20 minutes of: 4 Dumbbell Thrusters 50/35 6 Toes-To-Bar 24 Double-Unders Warm Up: Mobility/Agility Drills then 2 Rounds @ slow pace
10 BS w/ empty bar - 10 FS w/ empty bar - 20 Calorie Bike --- Skill: Clean Grip OH Squat - 5 Mins Practice *Working on being able to use a narrower grip than standard snatch grip width --- Strength: 15 Min Rotating EMOM - 65/45 L1, 95/65 L2, 135/95 L3 Min #1 Back Squat - 9 Reps Min #2 Front Squat - 6 Reps Min #3 OH Squat - 3 Reps --- WOD: 25 Min AMRAP 1000 Meter Row 1 Rep Max Snatch (anyhow) *You can change weight as you go. There's strategy involved here. If you miss for instance, then it's a "no weight" for that round. --- Accessory: Isometric Back Extension - 3 x 30 Seconds Warm Up: 2 Rounds NFT 250 Meter Row 10 Scorpion Stretches 10 Inch Worms 10 Walking Lunge Steps then 3-4 Warm Up Sets on Sumo DL - staring with empty bar --- Strength: SDL - 1 x 20 Reps --- WOD: For time: 10-9-8-7-6-5-4-3-2-1 Bench Press - 65/45 L1, 95/65 L2, 135/95 L3 Hang Muscle Cleans - same *20 Meter Sled Push after each Set --- Accessory: Weighted Spread Eagle Sit Ups - 3 x 10 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. |
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