Monday
a: Warm Up
2 rounds:
6 (3 p/s) travelling spiderman lunge + rotation passing through squat
10 sec monkey climb along pullup bar
then
2 rounds each side:
5 DB Snatch
5 DB Thruster (1 sec pause in squat and OH)
then
Daily Skill specific Warm Up
b: Strength Circuit
16 min
1: Box Squat (to plates or box 1 inch below parallel) 7,9,11,13
2: Fit Ball/Slider hamstring curls 10 reps
3: Calve raise (on floor) 20 reps (first set toes in, 2nd toes out, 3rd/4th toes forward)
4: Rest
c: Metcon
For time:
Sprint Chipper
In Waves 2 min apart
20 Burpee Box Jump Overs 24/20 (1 min 40 cap)
20 Heavy DB Snatch 32.5/20
20 Heavy Wall Balls 30/20
Share equipment with some similar strength in next wave
d: Cool Down Walk and/or Aerobic flush
e: Midline
8x10 sec rep with 10 sec rest
Dragonfly (scale as needed)
f: Restorative Flow
Supine Lying Knee to chest 10 reps (5 p/s)
Tuesday
a: Warm Up
2 rounds:
20m (10 p/s) Sidewards bear crawl
10 scap pullups
then
2 rounds each side
1 TGU Press in every position
1 KB Windmill
then
Daily Skill specific Warm Up
Strength Circuit
16 min
1: Barbell Floor Press moderate, 7,9,11,13 reps Tempo 1111
2: Archer Ring Row 12 reps (6 p/s)
3: DB Hammer Curl + Press 12 alternating reps (6 p/s)
4: Rest
Metcon
Partner WOD
10 min AMRAP
Round for round
3,6,9,3,6,9 etc
TTB
Thrusters 95/65
Partner 1 does 3s, Partner 2 does 3s, partner 1 does 6s, partner 2 does 6s etc.
d: Cool Down Walk and/or Aerobic Flush
e: Midline
3x40 sec
Deadbug
f: Restorative Flow
Lying Prone Scorpion Twists 10 reps (5 p/s)
Wednesday
a: Warm Up
Hip Flow
then
2 rounds each side:
5 SA Russian KB Swing
5 KB Push Press
5 SA KB OHS
then
Daily Skill specific Warm Up
Strength Circuit
16 min
1: Sumo Deadlift 7,9,11,13 reps
2: Left Leg Banded Deficit Glute bridge 10 reps
3: Right Leg Banded Deficit Glute bridge 10 reps
4: Rest
Metcon
For time
In pairs
Round for round
6 rounds each
5 Right arm KB Power Clean (from floor) 24/16
10 Right arm KB OH Reverse Lunge
5 Left Arm KB Power Clean (from floor)
10 Left Arm KB Reverse Lunge
Cap 15 min
d: Cool Down Walk and/or Aerobic Flush
e: Midline
3 sets of 35sec on 25 sec off
Hollow to superman rolls
f: Restorative Flow
Supine Lying Hammy Floss 10 reps per side
Thursday
a: Warm Up
Thoracic Flow
then
2 rounds:
10 T-Pushup (knees if necessary)
10 Straddle Leg lifts
then
Daily Skill specific Warm Up
Gymnastics Strength Circuit
16 min
1: Ring Push Up, Tempo 1111, 8-12 reps. Add a rep to last week
2: Weighted Pullup 2-5 reps, Tempo 1111 (add weight to last week)
3: Hanging L-Sit/knee tuck 5-20sec
4: Rest
Metcon
6 rounds: 90 sec on:90 sec off
20/15 cal Schwinn or 15/10 cal Assault or 15/10 rower
AMRAP alternating Box Jumps 24/20
and DUs/single skips
c: Cool Down Walk and/or Aerobic Flush
d: Restorative Flow
Supine Lying T Position. Cross Foot to opposite hand.10 reps (5/s)
Friday
a: Warm Up
2 rounds:
10m Duck Walk
10 sec hands-touching hang
then
2 rounds:
5 Lateral box step up each side
10 cossack (5 p/s)
then
Daily Skill Specific Warm Up
Olympic Lifting Practice
High Hang Squat Clean
2 reps every second minute for 10 mins @ moderate
Metcon
20 min AMRAP
Run 200m or Row 200/150 or Schwinn 20/15 cals or Assault 15/10 cals
25 Wall Balls 20/14
20 KB Swing 24/16
15 HR Burpees
d: Cool Down Walk and/or Aerobic Flush
e: Restorative Flow
Cat Camel (Angry cat/happy cat) 10 reps
Saturday
a: Warm Up
Cone Snatch Game
then
Daily Skill Specific Warm Up
b: CrossFit WOD
In heats
For time:
5-10-15-10-5
Hang Power Snatch 96/65 (Rx+ 115/75)
OHS
CTB (Rx+ 5 Bar MU every round)
Cap: 20 minutes
c: Cool Down Walk and/or Aerobic Flush
d: Restorative Flow
Quadroped to child’s pose 10 reps