13 Jan 2016

Warm Up: 7 mins
Lower body lift prep
10 rnds 5 sec bottom of squat 10 sec rest, form check

REVIEW:  FRONT SQUAT 5 mins

Set Up:  Feet/torso
Elbow position:  using a dowel you will go from dowels down at waist up to rack position and reset on coaches mark, coach to ensure upright torso position and higher than you think necessary elbows
Bottom position:  Feet/knees/chest/elbows

Front Squat:  20 mins
4 x 4 @ heaviest weight possible , 2 min rest btwn sets

Review Hang Power Clean 5 mins
Set up/pull/receive position

WOD:  20 mins
EMOM
ODD:  5 Hang Power Clean Rx: 135/95  Rx2: 115/75  Rx3: Dumbbells
            5 Over barbell burpee (start with burpee)
EVEN:  50 DU  Rx2:  30 DU   Rx3:  Attempts

Your score will be the number of missed rounds where you did not complete all of your work so scale appropriately!

12 Jan 2016

Warm Up:
Mobility 5 mins

DYNAMIC:  (10 Mins)

1 length each:
Bear crawl
crabwalk
Inch worm

Wall slides (standing)
Bow and arrow stretch (lying down)
T's Y's I's (3 x 10)

WOD: (25-30 mins)

A) 5-3-1                  Rx2:                 Rx3:
Rope Climbs        Rope Climb       Weighted Pull Downs
Muscle Ups          Ring Dips          Box dips or negatives

Rest until 10:00 min mark

B) 15-12-9        
Thrusters (95/65)     Same               DB Thrusters
Pull Ups CTB           Pull Ups         Ring Rows

Rest until 20:00 mark

C) 21-15-9
HSPU                     Push Ups         Any Push up mod
Wall Balls                 Same             Any other weight
(20/14)

SILVERS:
A and B with appropriate mods (Rx3)

11 Jan 2016

Warm Up:  Split into 2 grps, grp 1 will start immediately on the rower

Mobility (5 Mins)
10 laps around gym, every lap stop and do 10 air squats

Skill Work:  3 sets max hold flex arm hang, chin up grip
OPEN GYM:  Gymnastic skill only, no lifts

WOD:
Row 2000 m total with rate changes every 500 m:
22 spm (strokes per minute)
26 spm
22 spm
26 spm

Working on pace/tempo

7 Jan 2016

Warm Up: (15 mins)
MOBILITY
Dynamics 1 t&b each
High Knees
Kickbacks
Walking lunge open to side angle

2 sets each:
10 Good mornings
10 each leg RDL leg swings
10 wall slides (standing)
10 per arm dynamic snatch with band

REVIEW:  Power Snatch  (20 mins work technique)
1)  Set up:  feet shoulder width/knees out/core tight/retract shoulders/head up
2)  Pull:  Long body/scarecrow arms/bar path (keep it close)
3)  Finish:  Snap!  Quick turnover/catch where you pull to (not a full squat)/sit back in receive

Bar warm up:  Pull/Muscle/Dynamic 3x2

10 MIN AMRAP

10 Power Snatch (95/65)
15 Cal Row

Rx2:  (75/55) from Hang or floor
Rx3:  Bar only or dowel from hang

SILVERS:
OHS 3 x 5

WOD:
Same as above with:
Dowels
Replace power snatch with dowel muscle snatch
Focus on long body up on tiptoes/bar path (keep it close!)

6 Jan 2016

Warm Up:
Lower body lift prep
3 rnds:
10 Good Mornings
10 Single Leg Rdl w kettlebell
10 Cossack squat

Review:  Deadlift w dowels
Set up
Pull to knees
Full Pull
Descent

WOD:  CHRISTINE  Compare to Sept 2, 2015
3 rnds
500m ROW
12 Deadlifts @ BW
21 Box Jumps 20'

Rx2: 90%

Mod:  KB deadlifts

5 Jan 2016

Warm Up:
Dynamic warm up, 1 t & b of each:
High Knees skip
Walking lunge open to side angle
Grapevine
Forward crabwalk one way, backward crabwalk back

WOD:
For time:
Row, 1000 m
30 Handstand Push Ups
Row, 1000 m

Rx2:  Push Ups
Rx3:  Any push up mod

Cash Out:
Pick one gymnastic skill and work progression for remainder of class

SILVERS:
Deadlift 5 x 5

WOD:
For time:
1000m row
30 ring rows
1000m row

4 Jan 2016

Warm Up:
Mobility (5 mins)
1 x 10 Good Mornings
1 x 10 Back to wall Press (no load)
*this will be done similar to a standing wall slide, focus is setting spine in neutral and keeping it there while pressing up, focus on spine touching wall through whole movement from tailbone to shoulder blades*

Dowel warm Up: (10 Mins)

Press:  On coaches mark
Set up position:  Neutral spine, feet, tight core
Press:  Bar path straight, maintain neutral spine

Deadlift: On coaches mark
Review set up
1 x 10 pull to knees and reset
1 x 10 pull to extension and reset
1 x 10 full movement, focus on proper descent

Back Squat:  On coaches mark
Review set up
10 x 5 seconds in bottom position 10 sec rest
Time will be used to fix bottom position, keying chest up, knees out, and fixing any butt winking

WOD:  45 MINS
CROSSFIT TOTAL  Compare to Mar 4, 2013

After warming up you have 3 attempts to lift the most weight possible at each lift.

The first attempt would be a weight you know you can do for a heavy set of three (even though you are only doing one rep). The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

This is a Max Effort of the following three lifts in the following order:

Back Squat
Press
Deadlift

*This should wear you out - you shouldn't feel like you have anything left in the tank after this.

Post the total weight for all three lifts.