Thursday

Thursday

Warmup:

5 min Double Under Practice

Clean Workshop

Dynamic Stretch 

 

Strength:

Establish a 3 Rep max Hang Power clean

 

WOD:

“DT + TTB Mania”

12 min AMRAP

12 Deadlift

9 Hang Power Cleans

6 Push Press

4 TTB

135/95# RX  Beast Use 155#/105#

 

Extra Credit- Row 1000m x3 @ 2k Pace with 2 min recovery between intervals

Wednesday

Wednesday

Warmup:

5-10-15 Shuttles x 10 @65%

Group Medball Toss (Hot Potato Style) 8 min (1 Ball per 3 people)

OH Prep

Squat Prep

Snatch Prep

 

Strength:

20 min EMOM

Even- 3 Snatch High Pull @ 100% of 1 rep max full snatch

Odd- 3 OH Squats From Rack @ 65% (Beasts work from ground) Bring JOURNALS!!!!

Be strong in the bottom. Really dig for this EMOM

 

Speed test after EMOM-

3 Attempts at a max 100m Sprint

Move those arms and dig, dig, dig! Chest up. We will cover sprint mechanics tomorrow.

Tuesday

Tuesday

Warmup:

400m Med ball run

Dynamic Stretch

Foam Roll, LX Ball

 

Skill:

HSPU (KIP) <<<

Accumulate 10 min of practice

 

WOD:

50-40-30-20-10 Wall Balls 20/14

10-10-10-10-10 Burpee Box Step Overs with dumbells or KBs

 

 

Monday

Monday

Warmup:

Walk in and immediately do 50 KB swings for time. Only go to eye level unless you feel comfortable with more.

Grab a 45# plate if you’re a guy

Grab a 25# plate if you’re a lady

Hit 3 rds of big sets not for time

30 weighted situps

30 back ext

30 leg kicks

 

Mobility:

Hit normal squat mobility and then really focus on Squat Therapy. Do a squat test and retest after mobility drills. Ask about smash and floss drills as well.

 

Strength:

Find a 10 rep max Front Squat

Be strong, reset, breathe, go!

 

WOD:

4 rds for time:

4 Hang Squat Cleans 225/155#

200m run

10 Chest to bar pull-ups 

200m Run

 

 

Sunday

Sunday

Warmup:

Pick a goat and use this time to attack it and warmup

 

 

WOD:

 

7 Rds for time:
7 Hand Release Pushups
7 Push Press 135#/95#
7 Toes to Bar 
400m Run

Saturday

Saturday

Warmup:

Offense vs Defense Drills w/partner.

Move those feet and hands up

Strong dynamic stretch as a team

Smash and floss

 

 

Partner WOD:
3 rounds for reps
1st min:
Partner 1: Burpees
Partner 2: Row for Calories
2nd min: Switch
3rd min:
Partner 1: Squat Cleans 155/105
Partner 2: Knees to Chest
4th min: Switch
Rest 1 min, then do 2 more times

Friday

Friday

Warmup:

500m Row

Squat Mobility

Squat Therapy

 

Strength:

Back Squat

5-4-3-2-1-1-1

Add weight and hit a PR! Bring Journals.

 

WOD:

“Death by Burpees”

With a continuously running clock add 1 burpee each minute until you can no longer complete that new number of burpees in that minute.

*Minute 1 you will start with 5, minute 2 you will do 6, so on and so forth

 

Extra Credit:

Run 200m

Max L-Sit Hold

Do this until you have successfully completed 2 full min of L-Sits.

 

Scaled Extra Credit:

6 rds

Run 200m

20 Situps

 

CFBG Training Camp WOD:

http://crossfitbattleground.com/index.php/crossfit-kids/battleground-training-camp

 

 

 

Thursday

Thursday

Warmup:

12 min EMOM Jump rope

Even-High Knees

Odd- Double Unders

-Count the number of licks each round and try to be it the next.

 

Strength:

Work up to a heavy 4 rep max Power Clean

Work MUST be completed within 40 sec but hands can leave the bar

 

WOD:

8 min AMRAP:

5 Power cleans 135/95# Rx 155/105# Comp

7 Ring Dips

20 Double Unders

-Move fast and focus on efficiency of movement. Be smooth, but fast.

 

Tuesday

Tuesday

Warmup:

PVC Pass through, Figure 8’s, Dynamic 90’s, PVC Twists, OH Squats (No set number), High Kicks, Butt Kicks, High Knees, Spiderman Stretch walking, Sampson Stretch Walking

Snatch Warmup and Prep

Really focus on catching that bar with ACTIVE SHOULDERS. NO PUSH OUT! Focus on the mechanics here and being very strong throughout the complex.

 

Strength:

5 Powerful and efficient sets of the following Snatch Complex:

1 Full Snatch

1 Hang Squat Snatch

1 OH Squat

1 Snatch Balance

 

WOD:

3 Rds for time:

400m Run

30 Box Jump Overs

20 Pullups

10 Hang Power Snatch 95/65#RX 115/80# Comp