5 sets, 10 reps each:
DB Front Raise
DB Lateral Raise
DB Curl (Slow)
DB Tricep Kick Back
Rest 1 minute
Do these sets as a group, with the coach counting off reps. Slower is better than fast. Heavier is not better. Better is better.
Five Rounds for time of:
Run 400 Meters
20 Box Step Ups
20 Butterfly Sit Ups
20 Russian Twists 20/14
20 Plank Knee to Elbows
Two rounds of:
Run or Row 200 meters
15 push ups
10 V Ups
5 Strict Chest to Bar Pull Ups
15 second Samson Stretch, per side
Do the first round slow, the second round fast.
Spend 10 minutes getting better at muscle ups.
20 Min EMOM
Min 1: 8 Pullups; RX+ 15 Pullups
Min 2: 30 Double Unders; RX+ 50 Double Unders
Min 3: 2 Rope Climbs; RX+ 3 Rope Climbs
Min 4: Max Calorie Row
Min 5: Rest
8 point shoulder stretch, 1 min per side
Lying Piriformis Stretch, 1 min per side
https://youtu.be/gMh5UvrPsk4
2 minutes Savasana
https://www.youtube.com/watch?v=v1IkTK16XUQ
Row, Ski, Bike, Run or Jump Rope in any combination for 5 minutes. Have fun, slowly increase intensity.
20 Pause Squats. Work in a circle with Coach counting reps and correcting form. Do not rush this, this is your foundation.
3 Rounds:
8 Single Leg Deadlift, per leg no weight
8 Push Ups w/ rotation to T
8 Palms Up Ring Rows
8 Deep lunge w/ rotation, alternating
Heavier than last week
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Pull Ups. Squat at 0:00, Pull Up at 1:30, Squat at 3:00, Pull Up at 4:30, etc.
10 Minute AMRAP:
16 Hang Dumbbell Snatch 40/25#
16 Box Jumps 24/20″
16 Wall Balls 20/14#, 10/9′
RX+ = 53/35 KB, 30/24″, 110/10′
Run @ your goal mle pace. 1:1 work to rest ratio. Note heart rate at start and finish of each interval.
https://fit262.com/2016-supplemental-conditioning-program/
Row, Ski, Bike, Run or Jump Rope in any combination for 5 minutes. Have fun, slowly increase intensity.
20 Pause Squats. Work in a circle with Coach counting reps and correcting form. Do not rush this, this is your foundation.
3 Rounds:
8 Single Leg Deadlift, per leg no weight
8 Push Ups w/ rotation to T
8 Palms Up Ring Rows
8 Deep lunge w/ rotation, alternating
Empty Bar-45-50-55-60%
Every 90 seconds for 15 minutes, alternate a Front Squat set with a set of 1-2 reps short of failure of Strict Pull Ups. Squat at 0:00, Pull Up at 1:30, Squat at 3:00, Pull Up at 4:30, etc.
10 Minute AMRAP:
16 Hang Dumbbell Snatch 40/25#
16 Weighted Step Ups 24/20″
16 Air Squats
RX+ = 53/35 KB
30 Calorie Sprint on a 4 Minute Clock. Max Effort.
10am RELOADED
11am CROSSFIT#CrossFitA1A #CrossFit305 #StirlingRoadCrossFit #WorldsBestGyms #Miami #MiamiBeach #FortLauderdale #LemonCity #LemonCityBarbell #SouthFloridaCrossFit #Sweatlife #Fitness #Gains #Training #TrainHarder #SweatEveryday #CrossFit #Metcon #Weightlifting #CrossFit #CrossFitTraining #EmbraceTheSuck #WOD #FollowBack
Run @ your goal mle pace. 1:1 work to rest ratio. Note heart rate at start and finish of each interval.
https://fit262.com/2016-supplemental-conditioning-program/
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
4 Rounds of:
12 Pull-ups
9 Deadlifts(135/93)
6 Hang Power Cleans
3 Push Jerks
(Rx+ 155/103)
20 Min AMRAP
10 Alternating Capoeira Reverse Lunges (1 count)
100 m sprint + 100 jog
20 Single, Single, Double Crunch
Monster Walk with Hands behind the Head to reach the Ocean
200 m Swim or Run
20 Reverse Mountain Climber (1 count)
Side plank walk to the starting position
5 Rounds for time:
400m Run
Rope climb 2/1
Sub Rope Climb with 10 pull-ups
3 Rounds for Time:
30 Russian KBS 70/53
20 Push-ups with feet on a 45# plate
5 Rounds for Time:
6 Squat cleans 95/63
6 Burpee Box Jumps 24/20
Complete as many rounds and reps as possible in 20 minutes of:
8 overhead walking plate lunges
8 plate facing burpees
8 overhead walking plate lunges
8 pull-ups
RX+ use 16.1 standards
http://games.crossfit.com/workouts/the-open
Every minute for 10 minutes, do 30 seconds of hand standing. Use the wall, a box or a plank hold to modify. On the final set, hold for as long as possible.
17 min AMRAP
50 wall balls 20/14lb 10/9ft
50 calorie row
50 double unders
50 box jumps 24/20
400m run
3 rounds:
10 TLLT with light plate 2.5/5lbs max
10 Air good morning
10 Hip Bridge March
https://www.youtube.com/watch?v=wTpnaSOfFFY
———————————————
1 minute couch stretch/side
———————————————
3 Minute AMRAP
20 Butt Kickers
15 Jumping Jacks
10 plank knees to elbows
Empty Bar-40-45-50-55%
Every 90 seconds for 15 minutes, alternate a Push Press set with a set of 10 Dips. Press at 0:00, DIps at 1:30, Press at 3:00, Dips at 4:30, etc.
3 Rounds for time of:
20 Goblet Step Ups 53/35#
15 4′ Long Jump Burpees
3-5 rounds of:
20 Second V Hold
10 V Ups
20 Sit ups
20 Side touch crunches, alternating
Every minute on the minute for 10 minutes perform 3 power cleans. Start very light and build up. Share bars and loading duty as needed. End with a weight heavier than you plan to use for conditioning. Get weights out to your area before starting.
12-9-6-9-12
Power clean (135/93)
Perform 25 butterfly sit ups and 1 rope climb after each round.
Rx+ = 165/113
