November 21 Friday

Warm UP
2-3 X
400 m run
10 Goodmornings
10 Walking Lunges
10 tuck Jumps
10 Spider-Man push ups
10 scorpions
10 K2E

Mobility

Skill/Technique
Turkish get ups (TGU)
3X 3 each side L/R

For Time
1X 800 M RUN
60. DU
50 KBS
40 Box Jumps, 24/20
30Toes-to-Bar
20 Chest-to-Bar Pull-Ups
10 Burpees

 

 

HERES A LINK TO SOME ISSUES RELATING TO KNEE PAIN,  MAINTENANCE  IS JUST AS IMPORTANT  AS WORKING OUT.  LISTEN TO WHAT YOUR BODY IS TRYING TO TELL YOU.  ROLLING OUT, MASSAGE IS IMPORTANT TOO.

HAVE A GREAT WEEKEND!!

http://www.core3massage.com/knees/a-pain-in-the-knee/

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Thursday November 20th HAPPY BIRTHDAY Coach JAMES

YUP IT’S THAT TIME AGAIN  JAMES BIRTHDAY WOD. (FIRST  CROSSFIT WOD THAT MADE HIM FALL IN LOVE, with Crossfit)

 

 

 

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WARM UP

400 m ru

2X

Bear crawl

Crab walk

Compromised lunge w leg raise

inchworm

 

Mobility

 

Linda AKA “.  3 BARS OF DEATH”

10-9-8-7-6-5-4-3-2-1

 

1. 1/2 BW. DEADLIFT

BW. BENCH

3/4 BW. SQUAT CLEAN

( if your not RX weight try to team up in 3 to share bars)

 

 

 

November 19th Wednesday

Warm Up 2 X

200 m run

200 m run backward

then 2X

10 SHPT

5 each l/R. sprinter step ups ( lateral high knee )

Spider-Man push up

10 OHS

10. Mountain climbers

 

Mobility

 

 

 

 

 

Snatch warm up  3 Positions. Empty Bar

Power Snatch 3 Position

Power Snatch + OHS 3 Position

Squat Snatch  3 Position

 

Power Snatch + 1 OHS

2 X2 @  60%

2  X2 @ 65%

2X 2 @ 70%

 

MET CON 10 Rounds

6Burpee

6Wall balls

6 Box Jumps

 

 

 

 

November 18th Tuesday

Warm UP

3X

200 m Run

10 split Lunges(Jumping)

Then

3X

HS Holds. 10 sec

L-Sits on ring or Box 10 Sec

Hallow Rock 10 sec

Arch Body 10 sec

Gymnastic Skill /Strength 15 min
A: ME False Grip Hold (Timed)
B: 5x 30% of ME Time False  Grip Hold

C: ME False Grip Pull Up Hold (At sternum)
D: 5x 30% of ME False Grip Hold (at Sternum)

Metcon 20min AMRAP
2. Ring. MU (6 Dips & 6 Strict Pull-Ups)
4. HSPU
20 Sit ups
200 m Run

 

 

 

 

 

 

6 :30 PM CF LITE  CLASS

warm up  3X

100 m Run

10 Squats

10 Goodmornings

10 SHoulder Pass Thrus

10 Supermans

10 inchworms

 

Group Stretch

 

Technique/ Strength

Front Squat from Rack

5x 3 Start with Bar (increase if forms ok and comfortable)

Review Push Press for WOD

Met Con 5 Rounds

6 pull ups

6 Dips

6 BB Push Press

10 Sit Ups

100 m Run

Monday November 17th

Warm Up

600 M Run

2X 10 each

Squats

Spider-Man push ups

Ring rows

sit ups

superman

 

Moblity

Banded shoulder distraction

wrist

Banded ankle distraction

couch stretch

 

 

Strength

Front squats Find your 3 RM then 5X 3reps @ 90 % of 3RM

 

Conditioning 4 Rounds

50 DU

10  Thrusters 95/65

100 M Farmers Carry

 

 

Friday November 14th

Warm Up

400 m run

2X

Shoulder pass thrus

10 X goodmorning

Inchworm

10 X each side 1 leg Bridge raise (alternate leg)

10 x Russian twist w med ball

10 X lateral hops

10X reverse Lunges

 

Mobility work on hip

 

 

 

Strength

4 X 5 each Leg Bulgarian Squats  Heavy KB or DB

 

 

 

 

 

Met CON for TIME

600 m run  (750m row)

30 KBS 1.pood   1  1/2pood

30  Lunges   L/R =2 reps alternate legs

30 Sit ups

400 m run (500 m row)

30 KBS 35/53

30  Lunges

30 sit ups

200 run (250m row)

 

If there’s extra time

Plank Holds. 3  X ME Attempts best out of 3