1.] Warm Up
1-2 rounds:
CrossFit Warm Up
2.] Work Capacity
CrossFit “Filthy Fifty”
For time:
(50) Box Jumps (24/20)
(50) Jumping Pull Ups
(50) American Swings (53/35)
(50) Lunges
(50) Knees to Elbows
(50) Push Press (45/35)
(50) GHD Hip Extensions or Good Mornings (45/35)
(50) Wall Balls (20/14)
(50) Burpees
(50) Double Unders or (100) Single Undress
Bray & Mikko the alligator wrestlers!
Happy Thanksgiving Everyone!
1.] Warm Up
1-2 rounds:
CrossFit Warm Up
2.] Work Capacity
CrossFit “Isabel”
30 reps for time:
Snatch (135/95)
Legendary CrossFitter Josh Everett – “Isabel” in 1:11!
DP
1.] Warm Up
1-2 rounds:
CrossFit Warm Up
2.] Work Capacity
CrossFit “Barbara”
5 rounds, each for time:
(20) Pull Ups
(30) Push Ups
(40) Sit Ups
(50) Squats
-Rest precisely 3 minutes between rounds.
Elite CrossFitter Pat Barber – “Barbara” Demo
La La
1.] Mobility
10-15 Minutes:
Mobility and Flexibility Drills
4.] Work Capacity
CrossFit “Fran”
21-15-9 Reps For Time:
Thrusters (95#/65#)
Pull Ups
Jason Kaplan – World Record Fran (as far as I am aware)
5.] Mono-structural
For Recovery:
[1.00] Run or [2000m] Row or [.50] Run + [1000m] Row
Zach
1.] General Warm Up
1 Set (run up/agility ladders back) of:
Forward Skipping
Every Box
Lateral Skipping
Lateral Every Box
Butt Kicks
2 Every Box
High Knees
2 Every Box
Carioca
Diagonal 2 Every Box
Broad Jumps
Hop Every Box
2 Rounds of:
[30sec] Forward/Backward Shuttle (10yds)
[30sec] Forward/Backward Plank Walks (10yds)
[30sec] Lateral Shuttle (10yds)
[30sec] Lateral Plank Walks (10yds)
-Rest 30 sec between rounds.
2.] Specific Warm Up
3.] Strength
Spend 10 Minutes Practicing:
Handstand Push Ups
*hspu progressions: kick up to handstand, handstand holds, wall walks, kipping hspu, strict hspu.
-If you have strong hspu’s perform 3 sets of max reps.
3.] Work Capacity #1
3 Rounds For Time:
30-20-10 Reps for Time of:
Pull Ups
Swings (53#/35#)
4.] Work Capacity #2
5 Rounds For Time of:
[35] Double Unders or [70] Single Unders
[200m] Run
5.] Core
Tabata Interval of:
Butterfly Sit Ups
Jackknife Sit Ups
-20sec on/10 sec off for 4 minutes. Alternate exercises.
6.] Cool-down
5-10 minutes of:
Static Stretching
