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08/17/2017

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CrossFit Initiative – CrossFit

Warm-up

Row 500m

Then,

3 rds:

5 rollover v-sits

4 walking lunge to instep (2-3 second pause at bottom)

25 heel taps

10 air squats

PreWOD Mobility

Foam roll IT bands 1 min/side

Strength

All: Back Squat (1×5@60%)

All: Back Squat (1×5@65%)

All: Back Squat (1×5@70%)

All: Back Squat (1×5@75%)

All: Front Squat (1×5@60%)

All: Front Squat (1×5@65%)

All: Front Squat (2×5@70%)

WOD

15 min cap

NOTE: Add 1 second for every incomplete rep if cap is reached. Also, power cleans ok for all levels.

Fit: Metcon (Time)

50 double-unders or 100 single unders

25 Hanging Knee raises

5 C&J 95/65

40 double-unders or 80 single unders

20 Hanging Knee raises

4 C&J



10 double-unders or 20 single unders

5 Hanging knee raises

1 C&J

Perf: Metcon (Time)

50 double-unders

25 T2B

5 C&J 155/105

40 double-unders

20 T2B

4 C&J



10 double-unders

5 T2B

1 C&J

Comp: Metcon (Time)

50 double-unders

25 T2B

5 C&J 205/135

40 double-unders

20 T2B

4 C&J



10 double-unders

5 T2B

1 C&J

08/16/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

10 X Shuttle Run Down & Back (down and back is 1) with burpee at each end

Then,

All the circles & twists(neck, arm, torso twists, bent torso twists, hips, knees)

10 cherry pickers

10 jumping air squats

PreWOD Mobility

barbell trap mash (pumping arm overhead)

Skill

Rope Climbs / peg board

Work on whatever level challenges you. For example, if you can do a climb in 5 pulls, work on using your core to elevate your feet and do it in 4 or less pulls. If you can climb the rope in 2-3 pulls & do legless rope climbs, then move onto the pegboard. If you have the pegboard mastered, try climbing it 4 times as fast as possible.

WOD

All: Metcon (AMRAP – Rounds and Reps)

AMRAP 25’

Run 800m

20m burpee broad jump

Note: Run OUT the bay door, and back in the front door. Then burpee broad jump down the floor and run out the bay door for your next 800m.

PostWOD Mobility

posterior chain floss w/green band (1 min/leg)

08/15/2017

By: 0

CrossFit Initiative – CrossFit

 

Warm-up

2 minutes single unders

1 minute double unders (or trying)

Then,

3 Rounds

10 PVC pass throughs

10 narrow grip PVC OHS

10 kips swings

10 sit-ups

PreWOD Mobility

Lax ball around scapula (2 min/side)

Skill

All: Jerk Balance (BTH4TD)

Strength

All: Behind The Neck Jerk (BTH4TD)

WOD

12 min time cap.

NOTE: Add 1 second for every incomplete rep if cap is reached.

Fit: Metcon (Time)

4 RFT

5 Curtis P’s 95/65 (but sub a split jerk for the push press. Recover fully before dropping)

15 ab-mat sit-ups

Perf: Metcon (Time)

4 RFT

5 Curtis P’s 135/95 (but sub a split jerk for the push press. Recover fully before dropping)

15 GHD sit-up

Comp: Metcon (Time)

5 Curtis P’s 155/105 (but sub a split jerk for the push press. Recover fully before dropping)

15 GHD sit-ups

Post Workout

10 cat-cows (slow, full ROM with deep breaths)

Couch stretch 2 min/leg

08/14/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Row/Bike/Run 2 min

Then,

duck walk half-way down, toy soldiers the rest

bear crawl back

25 air squats

10 hollow rocks

10 arch rocks

PreWOD Mobility

Pigeon stretch 1 min/leg

Strength

Hatch Squat Week 10 Day 1

All: Back Squat (1×5@60%)

All: Back Squat (1×5@65%)

All: Back Squat (1×5@70%)

All: Back Squat (1×5@75%)

All: Front Squat (1×5@60%)

All: Front Squat (1×5@65%)

All: Front Squat (2×5@70%)

WOD

Fit: Metcon (AMRAP – Rounds and Reps)

AMRAP 10’

3 wall-walks

10 pull-ups

10 push-ups

Perf: Metcon (AMRAP – Rounds and Reps)

AMRAP 10’

20 Shoulder taps

2 bar muscle-up

Comp: Metcon (AMRAP – Rounds and Reps)

AMRAP 10’

Handstand walk 30’

3 Ring Muscle-up

Note: Every 10′ of handstand walk is 1 rep

Post Workout

voodoo floss quads just above knees (keep band on for 90 seconds while working knee through full ROM).

08/12/2017

By: 0

CrossFit Initiative – CrossFit

 

Warm-up

500m Row

Followed by 3 rds.

5-7-9

GHD Sit Up

Hip Ext.

Air Squat

Burpee

Skill

10 Minutes Period of Instruction /Rehearsal

Rowing

Wall Balls

WOD

All: Metcon (Time)

For Time

Row 2k

50 Wall Balls 20/14

Row 1k

35 Wall Balls

Row 500m

20 Wall Balls

Post Workout

Saddle Pose 2-3 minutes

08/12/2017

By: 0

CrossFit Initiative – Olympic Weightlifting Fundamentals

Warm-up

400m run

Then,

Barbell Warm-up:

5 behind neck push-press (2-second hold at top)

5 back squats (2 second hold at bottom)

5 snatch balance

5 RDL

5 power snatch

5 squat snatch


Test

Build to a heavy snatch (~80%). Power is ok if the OHS is a challenge.

When you’re there, we’ll video you from side profile.

Drill

Build to 110% of 1RM of snatch in the following complex:

snatch grip deadlift to mid-thigh X 2

snatch pull

The key in the deadlift is to remain over the bar. You should do at least 5-6 complexes (not all at max weight) to groove the proper mechanic.

Retest

Build back to a heavy snatch (~80%) and we’ll video you again.

Goal: As the bar approaches your hip, your torso should still be over the bar. We DON’T want your hips to prematurely slide forward. Patience is key here.

08/11/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

Shuttle run down and back x 5. Touch the ground at each end

Toy soldiers down

High Knees back

10 rollover v-sits

10 push-ups

10 situps

10 inverted burpees (roll onto back, up onto feet, and kick into handstand)

PreWOD Mobility

lax ball in pec/front delt. 1-2 min/side

All: Bench Press (10-10-10 increasing)

Post heaviest set

WOD

Fit: Metcon (Time)

Partner WOD

Workout A:

21-15-9

KB Swing 35/26

Burpees

Run 400m

Workout B:

21-15-9

Weighted AbMat situps (25/15 use plate)

Box jump overs 20/16

Run 400m

One team member completes 21 of EACH Workout A exercise while the other partner completes 21 of EACH Workout B exercise, then the team runs 400m. Then they swap and do 21 of the alternate workout (you do what your partner just did). Then run 400m. Then 15 and then 9 of each doing the same.

Perf: Metcon (Time)

Partner WOD

Workout A:

21-15-9

KB Swing 53/35

Burpees

Run 400m

Workout B:

21-15-9

Weighted AbMat situps (35/25 use plate)

Box jump overs 24/20

Run 400m

One team member completes 21 of EACH Workout A exercise while the other partner completes 21 of EACH Workout B exercise, then the team runs 400m. Then they swap and do 21 of the alternate workout (you do what your partner just did). Then run 400m. Then 15 and then 9 of each doing the same.

Comp: Metcon (Time)

Partner WOD

Workout A:

21-15-9

KB Swing 70/53

Burpees

Run 400m

Workout B:

21-15-9

Weighted AbMat situps (45/35 use plate)

Box jump overs 30/24

Run 400m

One team member completes 21 of EACH Workout A exercise while the other partner completes 21 of EACH Workout B exercise, then the team runs 400m. Then they swap and do 21 of the alternate workout (you do what your partner just did). Then run 400m. Then 15 and then 9 of each doing the same.

CrossFit Workout 08/10/2017

By: 0

CrossFit Initiative – CrossFit

 

Warm-up

Row 500m

then

3 rounds

4 walking lunge to instep (2 second hold at bottom each step)

10 light/moderate kettlebell swings

10 goblet squats

PreWOD Mobility

barbell mash calves and achilles 2 minutes/leg

Strength

Hatch week 9 day 2

All: Back Squat (1×5 @ 65%)

All: Back Squat (3×5 @ 75%)

All: Front Squat (4×5 @ 65%)

WOD

Fit: Metcon (Time)

4 RFT

1 Rope climb

10 deadlifts 135/95

Perf: Metcon (Time)

4 RFT

2 Rope climbs

10 deadlifts 185/135

Comp: Metcon (Time)

4RFT

1 pegboard ascent

10 deadlifts 255/180

8/9/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

In groups of 3, 2 x’s through:

partner A rows 250m, partner B holds an active squat, partner C holds an active plank

All the circles

Calf raises: 20 both legs, 20 each leg

10 leg swings, front-back & side-side

20 hollowbody rocks & superman rocks

10 iron crosses & scorpions

5 reps of each of the workout movements

PreWOD Mobility

Theraband: choose 3 movements (snow angels, draw the sword, ATYT, internal-externa rotation, draw downs, etc)

WOD

All: Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

PostWOD Mobility

400m cool down walk

10 slow cat-cows

CrossFit Workout 08/08/2017

By: 0

CrossFit Initiative – CrossFit

Warm-up

2 rds

run 200m

10 pvc pass-throughs

10 burpees

10 body rows

PreWOD Mobility

foam roll lats 1 min/side

Gymnastics

Fit: Metcon (No Measure)

4 Rounds Not For Time

4 jumping negatives

8 kip swings (engage the shoulders)

Perf: Metcon (No Measure)

Practice Linking Kipping pull-ups

5×5 pull-ups (even if chin doesn’t reach the bar)

Comp: Metcon (No Measure)

Butterfly Pull-up progressions (go through motions w/ feet on a box and then 4×4; even if chin doesn’t reach the bar)

WOD

All: Metcon (Weight)

8′ EMOM Clean Complex:

Power Clean, Squat Clean, Front Squat, 2 Jerks @ ~75% 1RM C&J

Cash-Out

Fit: Metcon (AMRAP – Reps)

2′ max effort single unders

P/C: Metcon (AMRAP – Reps)

2′ max effort double unders