Saturday, Sept. 1st, 2018

 

Warm UP

Foam Roll

Line Drills-2RNDS
High Knee
Butt Kickers
Straight Leg Skip
Power Skip
10 Squat Jumps

Single Leg Bounding

5×20 yrds each leg

Metcon

CrossFit Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall Balls 20/14lbs
90 Double Unders
30 Muscle Ups

*Check your score with 2011 open leaderboard to where you would have placed.

Friday, August 31st, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/Quads/Calves

Stretch

:10 Claf Stretch
10-Bow Bends
10-Banded Iron Cross
10-Scorpions
10-Single Arm KB Swing
10-Goblet Squat

SKILL

Double Under PRACTICE/PROGRESSION

Metcon

For Time-30min Time Cap

In teams of two flip the tire a distance of 100m with Front squats and a run in between each set of 2 . Both Partners do Front squats and run.

*Start with a 100m Run
2 TIRE FLIPS
10 Sand Bag Front Squats 70/40
Run to 100m mark

Thursday, August 30th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/IT Bands

Stretch

2RNDS

Calf Stretch
10 Pass Throughs
10 Leg Swing-Front to Back
10 Leg Swing-Side to Side
10 Ovh Squat

Strength

SN Lift Off+Pwr SN+Ovh Squat 6×2@70%

Metcon

5RNDS
30/21 Cal Row
10 T2B
5 HSPU

**WEAR A SHIRT THAT YOU DON’T MIND GETTING DIRTY TOMORROW!

Wednesday, August 29th, 2018

 

Warm UP

Foam Roll
*Focus On Lats/Piriformis/IT Bands

TEAM STRETCH

2RNDS
10 Pass Through
10 KB Swing
10 Plate Squats
10 Single Leg Glute Bridge

Single Leg Lateral Hurdle Hops

5x5each side
10-total sets of 5 hops alternating sides each round

Skill

Muscle Up/Pull Up PRACTICE/PROGRESSION

Metcon

For Time

10 RNDS-155/115 OR 70% of best Clean

Clean Deadlift
Clean Pull
Power Clean
2 Front Squats
Jerk

Tuesday, August 28th, 2018

 

Warm UP

Foam Roll
*Focus On Lats/Upper Back/Forearms on end of bar

TEAM STRETCH
:15 EACH
Banded Lat Stretch
Lying Banded Quad Stretch
Seated Banded Ham String
Seated Banded Calf Stretch
Piriformis Stretch

3 RNDS
Neg Tempo Push Up-5
Neg Ring Row-6

Strength

Pause Back Squat
5X3@70%

Metcon

Beat The CLOCK
EMOM increase reps by two until you can no longer complete the next round.

Part A
Burpee
When you can no longer complete a round you must do a wall sit until everyone is done.

5 min rest

Part B
Wall Ball 20/14lbs
When you can no longer complete a round you must do a hollow hold until everyone is done.

Monday, August 27th, 2018

 

Warm UP

Foam Roll
*Focus on IT Band/Quads/Piriformis/Ham Strings/Calves

TEAM STRETCH
2RNDS
Calf Stretch
Quad Stretch
Ham Stretch
10-KB Swing into Squat
5 Box Jump

4 Cone Reaction Drill 10x6calls per person

Skill

HSPU PRACTICE/PROGRESSION

Metcon

For Time

1600m Run
25 Weighted Vups 45/25lbs

Saturday, August 25th, 2018

 

Warm UP

Foam Roll

Ladder Drills                 Stretch
One Foot Banded       Lat Stretch
Two Feet Bent            Shoulder Stretch on Barbell
Knee Tuck Hop          Pass Throughs
Side Hop                     Ovh Squat w/pvc
Lat Right Side            Lunge+Twist
Lat Left Side               Bow Bend(Ham Stretch)
Lat Skip                       Piriformis Stretch

Depth Jumps

3RNDS
20/20/20/24/24/30″

Metcon

CrossFit Open 11.2

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts 155/100lbs
12 Push-Ups
15 Box jumps 24″/20″

*Check your score with 2011 open leaderboard to where you would have placed.

 

 

Friday, August 24th, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/Quads/Calves

Stretch

Banded Lat Stretch
10 Arm Circles
Bent Shoulder Stretch on Barbell
10 Scorpions
10 Iron Cross
10 sec Banded Quad Stretch
10 sec Banded Ham Stretch

Strength

Push Press 3×2@light-med

Jerk 5×2@mod

Metcon

For Time

30 Push Press 95/65
30 Snatches 95/65

 

 

Thursday, August 23rd, 2018

 

Warm UP

Foam Roll
*Focus on Lats/Upper Back/IT Bands

Stretch

2RNDS

Forearm Stretch Against Wall
Calf Stretch
10 Leg Swing-Front to Back
10 Leg Swing-Side to Side
10 Lunge+Twist
5 Knee Tuck Hurdle Jumps

Strength

Power Clean+Front Squat

Work up to a Heavy Double
**Stop short of a Max

Metcon

4rnds for Time

400m Run
15 Thrusters 95/65lbs

 

 

Wednesday, August 22nd, 2018

 

Warm UP

Foam Roll
*Focus On Hip Flexor/Upper Back/Quads

Stretch

Banded Lat Stretch
Doorway Stretch
Bent Shoulder Stretch on Barbell
10 Scorpions

Single Leg Hurdle Hops

5x5each side
10-total sets of 5 hops alternating sides each round

Strength

5RNDS

Neg Ring Row
Lawn Mowers
DB Curl+Press

Metcon

For Time

30 Cal Row
30 Ovh Rev Lunge 45/25
20 Cal Row
20 Ovh Rev Lunge 45/25
10 Cal Row
10 Ovh Rev Lunge 45/25