Wednesday 07.30.14

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WARM UP
PVC Mobility
Row 300m
2 Rounds:
15 Lunge Steps
20 Jumping Jacks
:15-:20 seconds bottom squat stretch

STRENGTH
Front Squats 5×5
Elements: Work squat form
Fitness: Lightweight
Performance: Moderate, heavy
Competition: As heavy as possible

METCON
Run 80m
5 Rope Climbs
30 Burpees
5 Rope Climbs
Run 800m
Elements: 1 rope climb = 3 ring rows
Fitness: 1 rope climb = 3 pull-ups
Performance: 1 rope climb = 3 C2B Pull-ups
Competition: as prescribed

AP: 3×15 T2B or Knee-ups

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Tuesday 07.29.14

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WARM UP
PVC mobility
Shoulder band mobility
Hip mobility (coaches choice)

STAMINA – mini wod, extended warm up for totals
200m Run
25 Medball Cleans
200m Run
25 Wallball Shots
Elements: 14/10
Fitness: 16/12
Performance: 20/14
Competition: 30/20

METCON
Oly Max Totals
1 RM Clean and Jerk
1 RM Snatch
All Groups

AP: mobility & stretch

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Monday 07.28.14

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WARM UP
PVC Mobility
200m Run
3 Rounds:
10 Push-ups
10 Squats
5 Inchworms

SKILL
Jerks – Power & Split (~20:00)
Working for skill/footwork, not for load
Work on footwork position and bar overheard
All Groups: Don’t go heavier than 60%, working sets of 2-3

METCON
3 Rounds:
25 Medball Sit-ups
50m Bear Crawl (inside on mats, down and back)
50m OH Walking Lunges (bay door to yellow pole and back)
Elements: regular sit-ups; regular lunges
Fitness: 14/10; 25/15
Performance: 20/14; 35/25
Competition: 20/14; 45/35

AP: 3×15 GHD Back Extensions

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Sunday 07.27.14

11:00 = Yoga for CrossFit

12:00 – 2:00 = Open Gym

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Saturday 07.26.14

9:15am Partner WOD
2 rounds for time:
50 deadlifts (total)
200m relay (each)
50 power cleans
200m relay (each)
50 squat clean thrusters
200m relay

f = 85/55
p = 105/65
c = 135/95

10:00am Hero WOD

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

The Seven
7 rft: 7 hspu, 7 thrusters (135/95), 7 k2e, 7 deads (245/170)), 7 burpees, 7 kb (70/53), 7 pull ups

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Friday 07.25.14

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WARM UP
PVC Mobility
20 burpees
20 med ball squat cleans
20 med ball sit ups
20 leg swings (per leg)

STAMINA
For Time:
Run 400m then, 40 Slam Balls, then 4 Wall Climbs
Elements: 15/10; push-up then legs on wall
Fitness: 15/10; 45 degree on wall
Performance: 20/15
Competition: 20/15

METCON
For Time:
60 Double Unders
3 Power Cleans
30 Wallball Shots
6 Power Cleans
15 Toes to Bar
9 Power Cleans
15 Toes to Bar
6 Power Cleans
30 Wallball Shots
3 Power Cleans
60 Double Unders
Elements: 60 Singles; 65/45; 15 Wallballs @14/10#; toes to pole
Fitness: 180 Singles; 85/55; 16/12; Knee ups or toes to pole
Performance: 135/95; 20/14; Knees to chest
Competition: 185/125+; 20/14

AP: mobility & stretch

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Thursday 07.24.14

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WARM UP
PVC Mobility
500m row to 400m jog
1:00 pigeon stretch per leg
10 x kick up to handstand
20 x hollow rockers (holding dowell)

STRENGTH/SKILL
Bent over Rows 4×10
Pull-ups – 4×8
Elements: Lightweight; Ring Rows
Fitness: AHAP (as heavy as possible); Strict w/ partner holding feet or band resistance
Performance: AHAP; Strict w/ min. band
Competition: AHAP; Strict

METCON
8:00 AMRAP
3 Front Squats
5 Box Jumps
6 Front Squats
5 Box Jumps
9 Front Squats
5 Box Jumps
12 FS……
Elements: 55/35
Fitness: 75/55
Performance: 95/65
Competition: 125/85

AP: 15 ghd sit ups, 15 ghd back extensions

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Wednesday 07.23.14

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WARM UP
PVC Mobility
2 rounds:
10 burpees
10 vinyasa thingys (hands to ground, plank, push up, up dog, down dog, stand)
10 hopping squats
10 single arm db press each arm (light weight)

STAMINA
Row Repeats
3x300m
All Groups: grab a partner and row

METCON
3 Rounds:
15 Push Press
Run 200m
20 Air Squats
Elements: 55/35
Fitness: 75/45
Performance: 95/65
Competition: 135/95

AP: 15 weighted good mornings

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Tuesday 07.22.14

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WARM UP
PVC Mobility
Row 500
Dynamic Warmup:
High knees, butt kicks, soldier walk, bear crawl
Shoulder mobility w/ bands

OLY
Hang Power Snatch 5×2
Elements:
Fitness: Lightweight, focus on bar path and strong shoulders
Performance: Moderate (~65-70%), focus on speed under bar
Competition: Moderate (~70%), focus on speed under bar

METCON
25-20-15-10
DB Deadlifts
Russian Twists
-> 100m Farmers Carry between rounds
Elements: 35/20
Fitness: 40/25
Performance: 45/30+
Competition: 55/35+

AP: 20 sledge swings per side

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Monday 07.21.14

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WARM UP
PVC Mobility
Jog 400m
3 Rounds:
10 Slam Balls
10 OH lunges w/ Slam ball

STRENGTH
Back Squats 4×6
Elements: @
Fitness: @60%
Performance: @60-65%
Competition: @60-65%

METCON
12:00 AMRAP
7 KB Swings
21 Sit-ups
14 Burpees
Elements: 35/20
Fitness: 40/25
Performance: 53/35+
Competition: 70/53+

AP: 3 x 10 t2b – try to string all 10 together

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