Thursday 08.21.14

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WARM UP
PVC Mobility
Run 200m
Dynamic Warm-up of coaches choice
Hips Stretch

OLY
Clean Pull + Clean – 7 Sets
(Clean pull from the ground, big shoulder shrug, back to ground + 1 full clean)
Elements: Lightweight, focus on form
Fitness: Lightweight, focus on pull and form under the bar
Performance: As heavy as possible
Competition: As heavy as possible

METCON
For Time:
30 KB Swings
10R/10L KB Front Rack Lunges
3 Wall Climbs
20 KB Swings
10R/10L KB Front Rack Lunges
3 Wall Climbs
30 KB Swings
10R/10L KB Front Rack Lunges
3 Wall Climbs
Elements: 30/15~
Fitness: 35/20
Performance: 45/25
Competition: 53/35

AP: Mobility/foam roll and Stretch

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Wednesday 08.20.14

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WARM UP
PVC Mobility
Row 300m
run 200m
2 Rounds:
10 Supermans
15 Push-ups
20 PVC Thrusters

SKILL
KB Strict Press – 5×10
All Groups: As heavy as possible

METCON
12:00 AMRAP
5 Renegade Rows
10 Deadlifts
15 Wallball Shots
20 Double Unders
Elements: 30/15; 85/55; 14/10#; 40 Singles
Fitness: 35/20; 95/65; 16/12#; 40 Singles
Performance: 40/25; 115/85; 20/14#; DU’s or 40 Singles
Competition: 50+/35+; 135/95; 20/14#

AP: Tabata hollow rocks!!

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Tuesday 08.19.14

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WARM UP
PVC Mobility
Jog 400m
3 Rounds:
30 Jump Ropes
10 Air Squats
10 Sit-ups

STRENGTH
Back Squat
10-8-6-4-2
All Groups: As heavy as possible – (Suggested percentages: 50, 60, 70, 80, 90%)

METCON
4:00 AMRAP
15 Burpee Box Jump Overs
15 T2B
< rest 1:00 >
3:00 AMRAP
10 Burpee Box Jump Overs
10 T2B
< rest 1:00 >
2:00 AMRAP
5 Burpee Box Jump Overs
5 T2B
Elements: 16/12”; Toes-to-pole
Fitness: 20/16”; Knee-ups
Performance: 24/20”; T2B or Knees-to-chest
Competition: 24/20”

AP: 3×10 Straight leg (each leg) deadlifts w/ light KB

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Monday 08.18.14

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WARM UP
PVC Mobility
3 Rounds:
10 Lunge steps w/ instep stretch
5 Inchworms
5 Burpees

SKILL/STAMINA
75 Slam Balls for time
Elements: 50 for time, lightweight
Fitness: As heavy as possible
Performance: AHAP
Competition: AHAP

METCON
3 RFT:
12 Power Snatches
Run 400m
12 HSPU
Elements: 65/35; DB Press
Fitness: 75/55; DB Press
Performance: 95/65; Assisted HSPU or DB Press
Competition: 115/85

AP: 3×15 GHD Sit-ups

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Sunday 08.17.14

11:00 = Yoga for CrossFit
12:00 – 2:00 = Open Gym

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Saturday 08.16.14

9:15am WOD – single athlete effort
“Sally Up” – 135/95

rest 5:00

½ “Deck of Cards”
Hearts = kb sdhp
Spades = kb swings
Diamonds = db plank rows (L/R = 1)
Clubs = db s2oh
Joker = 10 burpees

10:00am Hero WOD –

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

“Jared”
4 rft: 800m run, 40 pull ups, 70 push ups

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Friday 08.15.14

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WARM-UP
Row 400m
2 Rounds of:
8 Air Squats
8 Light KB Swings
8 Spealler Rolls

STAMINA
30 KB Swings (unbroken)
Spring 200m
30 Slam Balls
Elements: as needed
Fitness: 35/20
Performance: 44/25
Competition: 53/35

METCON
For Time:
100 Power Cleans – 25 MINUTE TIME CAP; SCORE = TIME OR REPS ACHIEVED IN 25:00
Elements: Scale as needed
Fitness: Scale as needed
Performance: 135/95 or Scale as needed
Competition: 225/155

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AP: 3×1:00 Plank holds

6:30pm = Friday Night Lights
6:30PM – Meet at the whiteboard to go over the evening’s events.
6:40PM – Warm-up
6:50PM – WOD 1 Starts
For Reps:
2:00 Calorie Row
2:00 Box Jump 24”/20”
2:00 Wall Ball 20
*Heat 2 will begin on the 4:00 minute mark to give athletes time to stagger.

7:00PM – Rest period begins – move rowers back into warm-up room and get barbells out and loaded for WOD 2.

7:15PM – WOD 2 Starts – 10:00 Time Cap
For Time:
21 Clean and Jerk 135/95
15 Thrusters
9 Full Snatch

7:25PM – Rest period begins – Bars and plates get put up.

7:35PM – WOD 3 Starts
For Time:
50 Double Unders
40 Pistols
30 T2B
20 HSPU’s
10 Muscle Ups (20 Ring Dips)

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Thursday 08.14.14

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WARM-UP
Jog 400m
PVC Mobility
Coach led dynamic warm-up

OLY
7 Sets:
Snatch Pull + Full Snatch
Perform snatch pull (like deadlift but w/ snatch grip), bars returns to the ground and perform 1 full snatch
Elements: snatch pull + power/muscle snatch
Fitness: Snatch pull + work power snatch
Performance: as prescribed; moderate
Competition: as prescribed; as heavy as possible

METCON
50 Pull-ups
75 Wallball Shots
100 Double Unders

If/when you break, you must move onto next movement (one mulligan for missed DU’s). Continue working through in ub sets until all reps of all movements are complete.

Elements: 14/10#; ring rows; 200 Singles
Fitness: 16/12#; assisted pull-ups; 200 Singles
Performance: 20/14#; assisted pull-ups; DUs or 200 Singles
Competition: 20/14#

AP: Mobility and stretch

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Wednesday 08.13.14

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Warm Up:
Row 500m
PVC mobility
10 Supermans
10 Vinyasays
10 Arm Circles

STAMINA
Tabata Sit-ups & Jumping Lunges
Alternating
All Groups

METCON
3 Rounds:
Run 400m
25 Box Jumps
20 Pistols, alternating (10 each leg)
Elements: 16/12”; step-ups; scale reps if needed
Fitness: 20/16”; weighted step-ups
Performance: 24/20”; assisted pistols
Competition: 24/20”; Pistols

AP: 3×15 Ring Dips or stationary dips

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Tuesday 08.12.14

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WARM-UP
3 Rounds of:
20 Jumping Jacks
10 Light DB Press
PVC Mobility
10 Self Huggers, 10 Scorpion, Band
Pull-aparts

SKILL/STRENGTH
Diane Prep
Light Deadlifts and HS holds
All Groups

METCON
Diane
21-15-9

Deadlifts
HSPU
Elements: Scale as needed on the weight; Shoulder Press
Fitness: 135/95; Shoulder press w/ DBs
Performance: Rx or 185/115; Assisted HSPU
Competition: 225/155

AP: Foam roll back and hamstings

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