Tuesday 2/28

Partner Warm up #3

Ping pong

3x FAST!

Double unders 15 reps

Jump lunges 5 reps

TTR 5 reps

GHD back ext 7 reps

Horizontal ring rows 7 reps

Ring dips to true support 7 reps

Skill

Wall climbs & shoulder function on the TTB

Partner WOD

15 minute ping pong

2x 10 calorie row

2x 30 double unders

2x 7 TTB

2x 2 wall climbs

GoFit

Warm up

Rowing technique #1

2 minute row

Understanding power in stroke (Sticky catch drill)

Push

Pry

Reach

Rock

Roll

Full stroke

2 minute row

Skill

Body position on lunges

WOD

4x

50:10

40:20

30:30

20:40

-Rowing

-Walking lunges

Monday 2/27

Clean Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

Clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

Press in Clean (Front rack Sots press)

Skill

Barbell complex

WOD

Heavy barbell complex (doubles)

20 minute AMRAP

2 deadlift

2 full clean

2 front squat

2 jerk

(W/115 m/185)

*Complex must be done unbroken

Motivation Sunday

Hero Saturday

Army Spc. Hilda Clayton, 22, of Augusta, Georgia, died from injuries sustained when a mortar malfunctioned during an Afghan National Army training exercise in Qaraghahi, Afghanistan. Clayton, assigned to the 55th Signal Company and the 21st Signal Brigade in Fort Meade, Maryland, was providing Combat Camera support at the time of her death.

She is survived by her husband, Chase Clayton.

Pacing Warm up #2

2x practice

Rowing pace

30 seconds: 50 seconds rest

7x

Row

1 minute: 10 seconds rest

Skill

Movement standards

WOD

Hildy

For Time:

100-calorie row

75 thrusters, 45-lb. barbell

50 pull-ups

75 wall-ball shots, 20-lb. ball

100-calorie row

If you’ve got a 20-lb. vest or body armor, wear it.

Friday Week #1 CrossFit Open

Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Women use 35-lb. Men use 50-lb. dumbbell and 24-in. box

Time cap: 20 minutes

Scaled

Women use 20-lb. Men use 35-lb. dumbbell and 20-in. box, step-ups OK

Time cap: 20 minutes

55+ RX

Women use 20-lb. Men use 35-lb. dumbbell and 24-in. box, step-ups OK

Time cap: 20 minutes

Scaled

Women use 10-lb. Men use 20-lb. dumbbell and 24-in. box, step-ups OK

Time cap: 20 minutes

Thursday Week #1 CrossFit Open

Clean Warm up

Band rack stretch

Bar behind neck force extension both directions

(Add overhead if necessary)

Front squats

Clean technique (add jerk if necessary)

Hit each drill for 5 reps without taking a break:

Tall Clean High-Pull

Muscle Clean

Front Squat

Tall Clean

Press in Clean (Front rack Sots press)

Skill

The barbell complex

WOD

5x

Clean + C & J

GoFit

KB Warm up #1

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

KB snatch

WOD

5x

30:30

-KB snatch right arm

-KBS

-KB snatch left arm
-KB squat

Day #45 Week #1 CrossFit Open

The Ring Warm up

Tabata jump rope x 8

-Ring swings (Arch and hollow)

-TTR

-Hips to rings

-Tuck to inversion/ skin the cat

-Pike to inversion/ skin the cat

-Fly away dismount (skin the cat dismount)

-Strict muscle up (spot if needed)/ support/ L-sit

-Shoulder stand/ L-support or straddle support

-Pike or tuck to inversion/ back lever attempt (scale with one leg)/ inversion

-Front Lever attempt (scale with one leg)

Skill

Muscle ups

WOD

12x

30:30

-Shuttle run
-Muscle ups

 

Day #44 Week #1 CrossFit Open

MB Warm up #1

3 minutes practice double of triple unders

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Body positioning on hollow rocks

Partner WOD

15 minute TAG

10 hollow rocks

10 wall ball shots w/14 m/20

40 double unders

GoFit

MB Warm up #1

3 minutes practice double of triple unders

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Wall ball shots

WOD

Tabata the following:

-Push ups/ HSPU

-Wall ball shots

-Burpees
-Jump rope (single/ double unders)

Day #43 Week #1 CrossFit Open

KB Warm up #2

Kettlebell complex

(Explain- one or both KBs or H2H techniques)

5 x 3 consecutive reps (hold on KB throughout the complex)

Swing/ Clean/ Clean and press/ Snatch/ TGU

Skill

TGU

WOD

20 minute AMRAP

6 TGU (AHAP)
150m shuttle with KB

Day#42 Motivation

Day#41 Hero Saturday

Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

KB Warm up #2

Kettlebell complex

(Explain- one or both KBs or H2H techniques)

5 x 3 consecutive reps (hold on KB throughout the complex)

Swing/ Clean/ Clean and press/ Snatch/ TGU

Skill

Movement standards

WOD

Hansen

5 Rounds for time:

30 Kettlebell Swings w/53 m/70

30 Burpees
30 GHD Sit-ups