Friday 191122
POSTED DATE: FRIDAY, NOVEMBER 22ND 2019
CrossFit
Mobility:
Kneeling Split – 60s
https://www.youtube.com/watch?v=0yxwdjCtM1Y&feature=youtu.be
Child’s Pose on Box – 60s
https://www.youtube.com/watch?v=8MBTirDrBGA&feature=youtu.be
Activation:
3 x (5 minutes)
30s Wall Sit
20s Hollow Rocks
10s Dead Hang from PU bar
BB Prep:
5 RDL’s
5 Tall Muscle Cleans
5 Hang Power Cleans
5 Strict Press
5 Push Press
5 Push Jerks
WOD: “Gut Feeling”
AMRAP 16:
12 Hang Power Cleans
21 Lateral Barbell Burpees
12 Push Jerks
21 Toes to Bar
Barbell:
RX+ = (155/105)
RX = (135/95)
Fitness = (115/85)
SWEAT = (empty BB)
SUBSTITUTIONS
Toes to Bar:
Reduce Reps
Toes to Shoulder
Knees as high as possible
Burpee:
Reduce Reps
No Push Up / Set up and back
MOfit
WOD: “Gut Feeling”
AMRAP 25 mintues:
25 Calorie Machine
21 DB Hang Power Cleans
15 DB Push Press
12 Knee to Elbows
9 Burpees
Thursday 191121
POSTED DATE: THURSDAY, NOVEMBER 21ST 2019
CrossFit
Mobility: Banded Hamstring Stretch – 60s each
Skill: Double Under
- Power Jumps
- Penguin Jumps or SA Jump Ropes
- Double, Single, Double, Drills
- String together
Activation:
AMRAP – 8 minutes for Quality
:30s Calorie Bike or Row
10 RDLs (empty BB)
:30s DU’s or Practice
10 Hollow Rocks
10 Glute Bridges
WOD: “Double Dare”
RX
On the 4:00 x 5 Rounds:
40/30 Calorie Bike
50 Double Unders
5 Deadlifts
Fitness
On the 4:00 x 5 Rounds:
40/30 Calorie Bike
75 Single Unders
5 Deadlifts
SWEAT
On the 4:00 x 5 Rounds:
25/20 Calorie Bike
75 Single Unders
5 Deadlifts
Substitutions:
25/20 Calorie Row or Ski
Extra Credit:
4 x 6 BB Bent Over Rows (3s Eccentric)
MOfit
Same as CrossFit
Wednesday 191120
POSTED DATE: WEDNESDAY, NOVEMBER 20TH 2019
CrossFit
Mobility: Figure 4 – 40s each => https://www.youtube.com/watch?v=ElvFqHJVlSk&feature=youtu.be
ACTIVATION
3x or 8 minutes for quality
:30s Cal Row or Bike
3 Strict Pull-ups
6 Strict Press (empty BB)
9 Barbell Front Squats (empty BB)
:30s Front Plank
WOD: “Workaholic”
(16 minute Cap)
RX
3 Rounds:
21/15 Calorie Row
15 Chest to Bar Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Fitness
3 Rounds:
21/15 Calorie Row
15 Banded Strict Pull-ups
Directly Into…
3 Rounds:
21 Kettlebell Swings (35/26)
15 Thrusters (75/55)
SWEAT
3 Rounds:
15/10 Calorie Row
12 Ring Rows
Directly Into…
3 Rounds:
21 Kettlebell Swings (26/18)
15 Thrusters (empty BB)
SUBSTITUTIONS
Chest to Bar Pull-ups:
Reduce Reps
Chin Over Bar Pull-ups
Banded Pull-ups
Ring Rows
Rower:
Equal Calories Skier or Bike.
Extra Credit:
Front Squat - 5 Sets:
Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 78%
Set 3: 2 Reps @ 84%
Set 4: 4 Reps @ 78%
Set 5: 6 Reps @ 70%
MOfit
WOD: “Workaholic”
AMRAP – 8 minutes
21/15 Calorie Row
15 Banded Strict Pull-ups
Directly Into… (at 8 minutes)
AMRAP – 8 minutes
21 Kettlebell Swings (35/26)
15 Thrusters (75/55)
Part 2:
3 x
KB RDL’s – 10 reps
Russian Twist – 20 reps total
Tuesday 191119
POSTED DATE: TUESDAY, NOVEMBER 19TH 2019
CrossFit
Mobility:
Banded Shoulder Stretch – 40s each
ACTIVATION
AMRAP – 5 minutes
:40s Row, Bike, or Ski
10 Overhead Circles w/ light plates
https://www.youtube.com/watch?v=aLOIxbfiyPQ&feature=youtu.be
l5 Inchworms
Strength: Single Arm Dumbbell Strict Press
5 Sets of 8 each side
WOD: “Surfer on Acid”
(15-minute Cap)
RX – Fitness
3 Rounds For Time
400 Meter Run
21 Burpees
SWEAT
3 Rounds For Time
200 Meter Run
15 Burpees
SUBSTITUTIONS
Run:
500 Meter Row or Ski
40/28 Calorie Bike
Extra Credit:
1 x 10 Eccentric Ankle Dorsiflexion
3 x 10 KB Halos (each)
MOfit
WOD: “Surfer on Acid”
AMRAP – 15 minutes
400 Meter Run
21 Burpees
15 Hollow Rocks
SUBSTITUTIONS
Run:
500 Meter Row or Ski
40/28 Calorie Bike
WOD 2: 5 x
1-arm DB Strict Press – 10 reps
50’ 1-arm DB Overhead Carry
1-arm DB Strict Press – 10 reps
50’ 1-arm DB Overhead Carry
Monday 191118
POSTED DATE: MONDAY, NOVEMBER 18TH 2019
CrossFit
Mobility: Couch Stretch – 60s each
ACTIVATION
5 Sets:
4 Down and Backs
9 PVC Pass Throughs
6 Wall Squats
3 Inchworms
BB Prep:
1 x w/ Dowel or Empty BB
5 Jump Shrug
5 Elbow High
5 Tall Muscle Snatch
5 Snatch Lands
5 Hang Snatches
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
Strength: 15 minutes to Build to a Heavy Complex
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
WOD: “Bartender”
RX
AMRAP 10:
12 Deadlifts (115/85)
9 Overhead Squats
6 Hang Power Snatches
FITNESS
AMRAP 10:
12 Deadlifts (95/65)
9 Overhead Squats
6 Hang Power Snatches
SWEAT
AMRAP 10:
12 Deadlifts (Empty BB)
9 Overhead Squats
6 Hang Power Snatches
Extra Credit:
3 x 10 1-arm DB High Pull (each)
MOfit
30-20-10 reps of
Dead Lifts
KB Goblet Squats
Sit-Ups
Calorie Machine