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) 8, 10,12,14
2: Box + Ring hamstring curls 12 reps
3: Calve raise (on floor) 25 reps (first set toes in, 2nd toes out, 3rd/4th toes forward)
4: Rest
c: Metcon
For time:
Sprint Chipper
50 Burpees
40 Alt DB Snatch 22.5/15
30 Burpees
20 Alt DB Snatch 22.5/15
10 Burpees
Rx+ 32.5/20kg DB
Cap: 10 min
d: Cool Down Walk and/or Aerobic flush
e: Midline
10x10 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, 8, 10, 12, 14 reps Tempo 1111
2: Archer Ring Row 14 reps (7 p/s)
3: DB Hammer Curl + Press 14 alternating reps (7 p/s)
4: Rest
Metcon
Partner WOD
10 min AMRAP
Round for round
1 Power Clean 185/115
3 CTB (Rx+ Bar MU)
5 Heavy Wall Balls 30/20
d: Cool Down Walk and/or Aerobic Flush
e: Midline
3x50 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 8,10,12,14 reps
2: Left Leg Banded Deficit Glute bridge 12 reps
3: Right Leg Banded Deficit Glute bridge 12 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 40sec on 20 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
4 rounds: 2min on:2 min off
30/20 cal Schwinn or 20/15 cal Assault or 20/15 rower
into AMRAP Burpee Over Box (everybody 20 inch) and DUs or 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
1 reps every minute for 10 mins @ moderate
Metcon
20 min AMRAP
Buy in 1km run or 1000/800m row or 100/80 cal bike
into AMRAP
20 SA DB Hang Squat Clean (alt sets of 5) 22.5/15
20 SA DB STOH (alt set of 5)
20 alt Step Ups with DB (hold any way)
d: Cool Down Walk and/or Aerobic Flush
e: Restorative Flow
Cat Camel (Angry cat/happy cat) 10 reps
Saturday
a: Warm Up
“Smack” Game
then
Daily Skill Specific Warm Up
b: CrossFit WOD
In heats
For time:
Frandy = Randy + Fran
25 Power Snatch 95/65
21 Thruster (same barbell 95/65)
21 Pullups
25 Power Snatch
15 Thruster
15 Pullups
25 Power Snatch
9 Thruster
9 Pullup
Cap: 20 minutes
c: Cool Down Walk and/or Aerobic Flush
d: Restorative Flow
Quadroped to child’s pose 10 reps