Women's perception of CrossFit

TEAM Saturday Week#2 Volume

Warm up
2 minute practice double unders
2 rounds of:
5 reps, wall climbs 
10 reps, pull ups
10 reps, dips
10 reps, OHS

Skill
Thrusters

TEAM WOD
*In TEAMs of 4*

3 minute AMRAP
Max reps thrusters
*Two people work at a time*

Rest 2 minutes

3 minute AMRAP 
100m run relay 

Rest 2 minutes


3 minute AMRAP
Max reps thrusters
*Two people work at a time*


Rest 2 minutes

3 minute AMRAP 
100m run relay 

Friday Week#2 Volume

Motivating Jr. driving his can with Nelson yelling at him!

Warm up & skill

Pose running technique

Hold pose & change of support

Partner falling drill/ follow the hand/prevent over stride

Partner pose reinforcement (hands on shoulders)

WOD

Complete the following (20minute time cap)

Run 200m

15 burpees

Run 400m

15 burpees

Run 600m

15 burpees

Run 800

15 burpees

Run 1000m

15 burpees

Thursday Week#2 Volume

Warm up

Plate pinch famers walk

Keg carry

Toes to bar

Skill

Stone ground to shoulder

WOD

15 minute AMRAP

Pull ups      3-6-9-12-15-18-21…

Stone G2S 3-6-9-12-15-18-21…

CFE

Dynamic warm up

Skill 

Stone Ground to shoulder

WOD

Run 200m

5 stone GTS

Run 400 

7 stone GTS

Run 800

10 stone GTS

Run 400m

7 stone GTS

Run 200m

5 stone GTS

Wednesday Week#2 Volume

Partner warm up

2 minute jump rope

Wall ball

Chest pass

Skill

DB or KB push press

WOD

30 minute AMRAP

10 Push ups

10 DB/KB push press

10 burpees

Tuesday Week#2 Volume

Warm up

2 minutes jump rope

Dips

Pull ups

GHD back ext

Hollow rocks

Lunges

Skill

OHS

WOD

“Nancy”

5 rounds of:

400m run

15 OHS

CFE
Warm up
3 rounds of:
10 wall ball shots
10 KBS
10 box jumps

Skill
Back squats

WOD
Row 1000m
5 back squats
Row 800m
5 back squats
Row 600m
5 back squats
Row 400m
5 back squats
Row 200m
5 back squats

Monday Week#2 Volume

Partner warm up

MB rotations

MB sit ups

MB chest pass

MB hip toss

MB bucket toss

Skill

Rope climbs & HSPU

WOD

20 minute AMRAP

3 rope climbs

6 HSPU

9 box jumps

Athlete Motivation and Inspiration

Week#1 Loading Saturday

Warm up
400m run
Toes to rings
Back ext
Hollow rocks
Super rocks 
OHS

Skill
DB snatch

TEAM WOD
*TEAMs consist of two individuals*
Complete the following:
100 Pull ups
90 DB snatch
80 wall ball shots
70 toes to bar

Week#1 Loading Friday

Warm up

Inchworm

GHD back ext

Famers plate walk

Strict pull ups

Skill

Deadlift from a deficit

WOD

Deadlift from a deficit
3-3-3-3-3-3-3-3-3-3-3-3

Week#1 Loading Thursday

Warm up

400m run

KBS

Wall ball

Dips

Pull ups

Skill

Muscle ups

WOD

Complete the following:

Double unders 30-60-90

Muscle ups 9-6-3

CFE
Dynamic warm up

Mobility
Mash t-spine & caves

Skill
Double unders & body tension explanation of skill transfer

WOD
Part#1
Double unders 10-20-30-40-50
Push ups 50-40-30-20-10

Part#2
1 mile time trial

Week#1 Loading Wednesday

Warm up

Wall climbs

Broad jumps

OHS

GHD back ext

Toes to bar

Skill

Front squats

WOD

3 rounds for time:

400m run

25 box jumps

3 front squats

Week#1 Loading Tuesday

Warm up

Jump rope 2 minutes

Inversion-skin the cat-lower

Hollow rocks

Super rocks

Skill

Strict press

WOD

Complete the following:

Ring dips 25-20-15-10-5

Strict press 3-3-3-3-3

CFE
Dynamic warm up

Mobility
Mash glutes and calves

Skill
Strict press

WOD
15 minute AMRAP
3 strict press
200m run with 10 pound plate

Week#1 Loading Monday

Warm up

400m run

Tire flips

Skill

Running with the sandbag

WOD

15 minute AMRAP

1 prowler suicide

200m sandbag run

Let Me Tell You About CrossFit

Week#3 speed Saturday

Partner Warm up
MB sit ups
MB rotations
MB chest pass
MB bucket toss
MB hip pass

Skill
Farmer's walk

TEAM WOD
(in TEAMs of 4)
15 minute AMRAP
20 meter prowler push twice from each teammate
20 meter famer's walk twice from each teammate

Week#3 speed Friday

Warm up

Practice 2 minutes of double unders

Reverse wall climbs

Candle stick

Planche push ups

Dips

Skill

HSPU

WOD

 2 rounds of:

40 OH walking lunges holding a plate

30 box jumps

20 pull ups

10 HSPU

Week #3 speed Thursday

Burgner Warm up

Jump shrug

Scare crow

Muscle snatch

OHS

Drop

Squat snatch

Skill

Squat snatch

WOD

12 minute AMRAP

10 squat snatches

25 double unders

Week#3 speed Wednesday

Warm up

V-ups

Hallow rocks

GHD sit ups

Toes to bar

Skill

Rope climbs

WOD

15 minute AMRAP

Row 10 calories

1 rope climb

10 burpees

10 jump lunges

Week#3 speed Tuesday Never forget 9/11/2001

Warm up

Rope climbs

Pull ups

OHS barbell

Strict ring dips to true support

Skill

Thrusters

WOD

3 rounds of:

9 thrusters

11 wall climbs

Then…

2001 Row

Week#3 speed Monday

Warm up & Skill

Break down squat clean technique

Review push press from the front and behind the neck

WOD

Bear complex

Complete 7 rounds of the following:

Squat clean

Front squat

Push press

Back squat

Push press

August Highlights

Week#2 volume Saturday

Warm up
Toes to bar
Hollow rocks
V-ups
GHD sit ups

Skill
Fat bar dead lifts

TEAM WOD
12 minute AMRAP
Fat bar dead lifts
(Womens/110 Men/180)
In TEAMs of three or four strategies transition of weight, individuals, and reps 

Week#2 volume Friday

Warm up

Dips

Pull ups

GHD sit ups

GHD back ext

OHS barbell

Skill

Rope slams

WOD

NO TRANSITION TIME

Tabata

Battle ropes

Tabata

Burpees

Tabata

Battle ropes

Tabata

Burpees

Barbell for Boobs

Coming to AMRAP a weekend in October... stay tuned...

Donate here: 
https://support.barbellsforboobs.org/group-fundraising/AMRAPFitness/

https://support.barbellsforboobs.org/individual-fundraising/RayTraitz/

Week #2 volume Thursday

Warm up

KB around the world

KB Russian swing

KB release

KB throw back

KB wall ball sub

Skill

KB snatch

WOD

Complete the following:

Wall climbs 21-15-9

KB/DB snatch 21-15-9

Week#2 volume Wednesday

Warm up

Pose running technique

Jump understanding landing
Body stiffness awareness
Hop and fall
Jump rope lean and fall

Partner falling drill/ follow the hand

Skill

Muscle ups

WOD

Complete the following:

15 muscle ups

50 back squats at body weight

Run 1 mile

Week#2 volume Tuesday

Warm up

2 minutes of double unders

Hold true support on rings

Hold L-sit

Hold handstand

Hold hollow

Skill

Push press

WOD

15 minute AMRAP

15 KBS

20 Push press

25 Double unders