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
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.
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
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
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
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
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
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.
Warmup:
Agility Ladder Routine
5 yard burst at the end
Group Mobility
Emphasis on Hip/Ankle/Shoulder
Strength:
5×10 Double KB Press
WOD:
For Time
60 KB Clean and jerk alternating 53/35Rx 70/53# Comp
Rest 3 Min
Max Calorie Row in 3 min
CFBGTC WOD:
http://crossfitbattleground.com/index.php/crossfit-kids/battleground-training-camp
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
