WOD

Main – CrossFit

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Main WOD

A-MA: 5k Run (Time)

Max Effort 5k Run
5
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Skill Work

Muscle up / pull up / rows

Competition WOD

A-cmp: Five by Five (Time)

Run a 5k and row a 5k
Back to back
Don’t blow this off…this is a test of your aerobic fitness ….

B-cmp: GHD Situps (3 x 20 ; rest 2 b/t)

SWOD

A-sw: Sumo Deadlift (5 RM (3-5 heavy sets))

B-sw: Metcon (Weight)

3 Sets AHAP of:
B1 – 30 m Sled Pull Forward, up driveway.
B2- 30 m Sled Pull Backward, up driveway.
*Rest 2 min b/t pulls

C-sw: Reverse Hypers (3 x 10)

Use GHD or bench and add weight with a medball between your feet.

D-sw: Banded GHD Sit Up (3 x 8-12)

Main – CrossFit

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Main WOD

Metcon (Time)

Around the World
30 min aerobic recovery
using varied movements

SWOD

A-SW: Bench Press (3 x Max Reps @ 55%)

B1-SW: Banded Cross Pulls (4 x 8)

Drape a band over pull up rack, grab an end with each hand, squeeze your grip tight, keep arms tensed as much as possible, pull down to sides with straight arms. Keep shoulder blades retracted.
*30 sec rest b/t B1 & B2.

B2-SW: Seated DB “Power Cleans” (4 x 8)

Not really a power clean but a movement to work external rotation.
*90 sec rest b/t b2 & b1.
http://www.youtube.com/watch?v=kvVEz-tBgvg&feature=kp

C-SW: Single Arm Kb OH Press (4 x 10 each side)

D1-SW: Snatch Grip Shrugs (3 x 10)

Strict shrug with snatch grip.
*Rest ~30 b/t D1 & D2.

D2-SW: Straight Barbell Curl (3 x 10)

*Rest 90 b/t D2 & D1.

Main – Mobility with Roskopf

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Metcon (No Measure)

A)Core Work – Butterfly Legs
B)Global recovery
C)Thoracic Mobilization
D)1/2 TGU’s

Main – CrossFit

Who’s excited for the hike?? I am!!

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Main WOD

A-MA: Deadlift (3 x 3 ; rest 2 b/t….heavy)

B-MA: Shoulder Press (3 x 3 ; rest 2 b/t….heavy)

C-MA: Pendlay Row (3 x 8 @ heavy with good form)

D-MA: Strict pull ups (3 x 12 , strict….use partner if needed)

Maintain hollow position

Competition WOD

A-cmp: Snatch Pull (3 x 3 ; start at 100%+ ; build over sets)

B-cmp: High-Hang Snatch (1.1.1 x 5 ; build over sets ; rest 2 b/t)

C-cmp: Weighted Bar Dips (5 x 10 @ AHAP w/good lockout; rest 2 b/t)

D-cmp: Metcon (3 Rounds for time)

3 sets each for times of
100m Farmer carry 70/50
30 DUs
10 alt pistols

SWOD

Metcon (No Measure)

Active Recovery (Wednesdays are now recovery days for SWOD as the program runs 4 main days/week)

A – Iron Scap

B – 5 x 20 Light to moderate KB Swings (Should not be challenging)

C – 10 sets @ 70-75% effort of:
1 Min AD
1-5 Push Ups (Should not be challenging)
50 Single or Double Unders

Main – CrossFit

Don’t forget this Sunday is the Dog Mountain Hike! Look for more info on the website!

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Main WOD

A-MA: Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

Competition WOD

A-CMP: Back Squat (3×5 Rest 2)

B-CMP: Shoulder Press (3×5 Rest 2)

C-CMP: Metcon (Time)

3 RFT of
400m run
12 T2B
8 S2OH 155/105

D-CMP: 2 Mile Run (Time)

Run @ 80-85%

SWOD

A-SW: Squat Box Jumps (8 x 2 (20/15 lb DB’s held at sides))

Squat then box jump, no pause.
*60 sec Rest
**Choose box height just above what you can land fully extended.

B-SW: Weighted Step-ups (3 x 8 (each side))

C-SW: Seated Good Morning (3 x 9 )

Good morning while seated on bench with feet on floor.
Start with bar in rack, squat to bench, maintain as tight an arch as possible with abs engaged, perform good mornings, then squat back up. Start light and build. Get a spotter if you think you might need one.

D-SW: Standing Barbell Twist (4 x 6 (each side))

One end of the barbell rests in the center of a weight plate on the ground, one end with weight loaded on it is rested in hands.
http://www.youtube.com/watch?v=TImmxdzX0gk