Tuesday 8/7/18

Growth & Development

A. Upper Body PUMPPPP!

EMOM 10:00

Odd: Barbell/DB upright row :30

Even: Bicep curls BB/DB :30

B. EMOM 24:00

  1. 10/8 calorie row
  2. 8 clean and jerk 75/55 ( for the less advanced, you will perform a clean or jerk and the coach will decide)
  3. 12 wallball/goblet squats

Performance

A. Upper Body PUMPPPP!

EMOM 10:00

Odd: Barbell reverse grip bent over row/ DB double arm bent over row x :30

Even: Barbell bi curls x :30

B. EMOM 24:00

  1. 10/8 calorie bike
  2. 12 clean and jerk 75/55 hang position
  3. 14 wallball

Monday 8.6.18

Growth & Development

A. Back Squat 5RM  Please shoot for  5-10lbs more than last week

B. Back squat 2 sets of 5 reps @ 85% of above

C. 2 sets

20 HR push-up

200m run

20 burpee

200m run

20 air squat

 

Performance

A. Power clean + Hang Power clean + Hang Power clean MAX for the day ( DO NOT DROP THE BAR) 12:00-15:00 time clock

B. 3 Rounds

400m run

25 double under

20 KB snatches ( from the ground) 10 reps Left / 10 reps Right

Friday 8/3/18

Friday Open GYM

Choose 1-2 workouts from below 🙂 HAPPY FRIDAY

 

FOR ALL

Strength =

Power clean + 2 Front squat + jerk

BUILDING TO A HEAVY COMPLEX FOR THE DAY

15:00 time frame

 

Conditioning =

For Time

1000m Row

+

5 rounds

25 pull-ups / ring rows

7 Push Jerks 135/85

 

Gymnastics =

EMOM x 12:00

Odd: 8 TTB ( or scale to something you can hit every round …. don’t choose 8 and then go down to 6 )  if you cannot TTB try 3-4 strict hitting the rig with toes

Even: 8 HSPU rx ( same thing for scaling above)  if you cannot HSPU choose negative pull ups

 

** note if 8 reps is even too little just scale up for yourself and push it !!!!

 

Thursday 8/2/18

DAY 2! CrossFit Games ( TODAY IS REST DAY FOR CORRIN)  She will continue Friday.Saturday.Sunday

Growth & Development

A. 3:00 on clock

400m run + 10 Shoulder to overhead 75/55  x 4 sets

B. Crossfit Total  (optional strength)

1 rep max back squat  4:00 3 attempts

1 rep max shoulder strict press 4:00 3 attempts

1 rep max deadlift 4:00 3 attempts

C. For Time (optional conditioning)

40/30 assault bike cals

100ft DB single arm OH walking lunge 50/35 RX or scaled to you

 

Performance

A. 3:00 on clock

400m run

6 shoulder to overhead 115/75

6 Front squat

x 4 sets

B. Optional Strength

Crossfit total

Max strict press + Max dead lift + max back squat ALL 3 attmpts ALL 4:00 only

C. Optional Endurance

For time

40/30 assault bike cals

100 ft single arm DB overhead walking lunge 70/50 RX …. 50/35 scaled

 

Wednesday 8/1/18

Day 1 of the CrossFit Games!!! Let’s F’N GOOO!

Growth & Development

A. Push Press x 10 rep HEAVY for the day

B. + 90% of above and Every 2:00 perform 3 reps x 4 sets (8:00)

C. 3 sets

500m row

25/18 Assault bike cals

+ 4:00 rest GO HARD EACH SET

 

Performance

A. Back Squat HEAVY set of 5 ( 5-10lbs more) than last week

B. Back Squat 2 sets of 5 reps @ 85% of above

C. 3 sets

50 double under

20 box jump 24/20

20 KBS

50 double under

+ 4:00 rest between sets

Tuesday 7/31/18

15 Minute Skill work  **Snatch**

( high pulls , snatch deadlifts, snatch balance, ohs etc)

Growth & Development

A. EMOM 32:00

  1. 50 single under
  2. 12 kb swing + 6 burpee
  3. 6 straight leg raises or toe to target
  4. rest

 

Performance

A. EMOM 32:00

  1. 8 ohs + 6 lateral burpee 95/65
  2. 12 alternating DB snatch 50/35
  3. 6 ttb + 6 lateral burpee
  4. rest
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