WARM UP:
COACHES CHOICE
STRENGTH/SKILL:
PAUSING OVERHEAD SQUATS, CONTROLLED DESCENT, HOLDING AT THE BOTTOM FOR 3 SECONDS
5 X 5 X 4 X 4 X 3 X 3
WOD:
3 ROUNDS
30 WALLBALLS 20/14
20 CALORIE ROW OR BIKE
10 HAND STAND PUSH UPS
*CASH OUT 100 DOUBLE UNDERS FOR TIME*
WARM UP:
250 M ROW
PVC WARM UP
SAMSON STRETCH
WALKING KNEE HUGS
SCAPULAR PUSH UPS (15)
AIR SQUATS (15)
250 M ROW
STRENGTH/SKILL:
12 MIN EMOM
1 SQUAT CLEAN THRUSTER THEN COMPLETE 1 THRUSTER (155/115)
*THESE ARE TO BE HEAVY THRUSTERS!
WOD:
25 KBs (55/35)
25 PUSH PRESS (95/65)
25 AB MAT SITUPS
20 KBs
20 PUSH PRESS
25 ABMAT SITUPS
15 KBs
15 PUSH PRESS
25 ABMAT SITUPS
10 KBs
10 PUSH PRESS
25 ABMAT SITUPS
WARM UP:
500 METER ROW
PUSH UP COMPLEX
QUAD STRETCH
2 ROUNDS OF:
5 BURPEES
20 SITUPS
STRENGTH/SKILL:
15 MINUTES OF GYMNASTIC WORK
HSPU, MUSCLE UPS, PULL UPS, L-SITS
WOD:
14 MIN AMRAP
6 DEADLIFTS 225/155
12 DUMBBELL SNATCHES (55/35) (Alternating Arms)
30 DOUBLE UNDERS
WARM UP:
500 METER ROW
PVC WARM UP
WALL SITS
ABMAT SITUPS (25)
INCH WORMS
BUTT KICKS
STRENGTH/SKILL:
FRONT SQUATS
5 X 5
*WEIGHT STAYS THE SAME, MUST BE A DIFFICULT 5 REPS*
WOD:
4 ROUNDS
200 METER RUN
15 BURPEE BOX JUMPS
15 CHEST TO BAR (PULL UPS/JUMPING PULL UPS)
200 METER RUN
WARM UP:
Coaches Choice
PARTNER WOD: “GET IT UP”
22 min AMRAP of
12 Deadlifts ( 95/65 )
12 Sit Ups
12 Power Cleans ( 95/65 )
12 Push Ups
12 Front Squats ( 95/65 )
12 HSPU
12 Squat Cleans ( 95/65 )
12 Burpees
12 Push Jerks ( 95/65 )
12 Box Jumps
One person does the barbell work for the entire round, the other partner does the bodyweight work for the round. Then switch.
Each partner must start the beginning of each movement together. For example, Partner A can’t start their power cleans until partner B is ready to start their push ups.
There will be no classes on Easter Sunday. Hope you all have a wonderful Easter and enjoy your day off.
WARM UP
Coaches Choice
SKILL WORK:
Push Press
Back Squat
Power Snatch
EMOM: ( 12 minutes of )
6 Push Press ( Minute 1 )
8 Back Squat ( Minute 2 )
30 Double Unders or attempts ( Minute 3 )
Push press weight and back squat to be the same, go heavy on push press
WOD:
16 Minute AMRAP of
16 Air Squats
8 Toes 2 Bar
X Power Snatches ( 115/80 )
X=Round your are on, First rd. 1, Second rd.2, Third rd. 3, etc…
WARM UP:
Coaches Choice
SKILL WORK:
Squat Clean
Sumo Deadlift High Pull
STRENGTH:
Build up to a 2 rep max Squat Clean ( 10-12 minutes )
Good technique and form, speed under the bar
WOD:
3 Rounds For Time of:
40 OH Plated Lunges ( 45/25 )
20 KB Swings ( 53/35 )
10 SDHP ( 95/65 )
5 HSPU or 3 Wall Walks
Crossfit Battleground will be having a party Saturday, April 25th. All friends and family are welcome.
Any questions on what to bring, Check with Justin or Connor. Hope to see you all there.
WARM UP:
Coaches Choice
SKILL WORK:
Power Clean
WOD:
For Time: 25 Min Cap
200 Meter Run ( or 250 meter row, am classes only )
then
21-18-15-12-9-6-3
Power Cleans ( 135/95 )
Wall Balls ( 20/14 )
then
200 Meter Run
