Deine tägliche Herausforderung
WOD
AMRAP x 4 MINUTES
100m Run
4 Power Cleans
4 Alt. Elbow Punches
4 Front Squats
Into…
AMRAP x 4 MINUTES
100m Run
4 Scap Pull-Ups
4 Kip Swings
4 Ring Rows or Strict Pull-Ups
30 squat cleans
30 pull-ups
Run 800 meters
95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
https://www.crossfit.com/workout/2009/07/04#/comments
KG BB: (43/30)
3 ROUNDS FOR TIME
30 Squat Cleans (30/20)
30 Jumping Pull-Ups
800m Run
(Score is Time)
10 SLOW Alt. Scorpions
15 Tib Raises
20 Alt. 90-90 Hip Rotations
-Rest as Needed b/t Sets-
(No Measure)
NOTE -- July's extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day's work is optional for all athletes and meant to be performed outside of class.
Workout of the Day
2 ROUNDS
5 Inchworm to Push Ups
10 Alt Pike Toe Taps
5/5 Moose Antlers
10 Tib/Calf Raises
5 Pause Up-Down
20 Single Unders
Into…
2-3 ROUNDS (Time Permitting)
5 Pike Push Ups
5 Burpees
5 Bench Dips
20 Double Unders
AMRAP x 25 MINUTES*
50 Double Unders or 100 Single Unders
30 Strict Handstand Push-Ups or DB Strict Press (Athlete Choice)
50 Double Unders or 100 Single Unders
30 Strict Dips**
50 Double Unders or 100 Single Unders
30 Burpees
*P1 works while P2 rests. Split work as needed.
**Option for Ring, Bench, or Box.
(Score is Rounds + Reps)
1:00 Foam Roll
10 Alt. Bird Dogs
1:00 Calf Smash on Barbell
10 Alt. Dead Bugs
-Rest as Needed b/t Sets-
(No Measure)
Workout of the Day
AMRAP x 6 MINUTES
1:00 Cardio
8 Deadbugs
6/6 Single Leg Glute Bridge Ups
Into…
1-2 ROUNDS
10 Sit Ups
8 Step Ups
4 Box Jumps
40/35 Cal Row, Ski, Bike
30 Sit-Ups
20 Alt. Box Step-Ups (Athlete Choice)*
10 Box Jumps
*Option to Hold DB (Athlete Choice) in Goblet position.
(No Measure)
:30/:30 Half Pigeon on Box
15 Glute Bridge-Ups + :30 Glute Bridge Hold
100m EZ Walk
-Rest as Needed b/t Sets-
(No Measure)
WOD
1 ROUND
5 Inchworm + Push Up + Bootstrapper
10 Scap Push Ups
5/5 Moose Antlers
10 Air Squats
5/5 Spiderman Twists
10 Dead Bugs
Into…
2-3 ROUNDS
8 Front Squats*
8 Push Press*
8 Ring Rows
8 Scap Pull Ups**
*RND 2: Complete 8 Thrusters in place of Front Squats and Push Press
**RND 2: Jumping Pull-ups
*Reps must be completed unbroken.
(Score is Weight)
21 Thrusters (53/35)
15 Pull-ups
15 Thrusters
12 Pull-ups
12 Thrusters
9 Pull-ups
9 Thrusters
6 Pull-ups
(Score is Time)
21 Thrusters (53/35)
15 Strict Pull-ups
15 Thrusters
12 Strict Pull-ups
12 Thrusters
9 Strict Pull-ups
9 Thrusters
6 Strict Pull-ups
(Score is Time)
21 Thrusters (35/25)
15 Jumping Pull-ups
15 Thrusters
12 Jumping Pull-ups
12 Thrusters
9 Jumping Pull-ups
9 Thrusters
6 Jumping Pull-ups
(Score is Time)
5 As + Ts + Ys* w/LIGHT Weight
10/10 Single Leg Glute Bridge-Ups
1:00 Rebound Pose
*1 Rep = A + T + Y
-Rest as Needed b/t Sets-
(No Measure)
NOTE -- July's extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day's work is optional for all athletes and meant to be performed outside of class.
*Pause :02 in the dip position. Use same weight as last week or go slightly heavier.
(Score is Weight)
1 Wall Walk
+
5 Wall Facing Handstand Push-Ups*
*If unable to do this movements, complete Pike Push-Ups instead.
(No Measure)
Workout of the Day
1:00 Bike
into…
1-2 ROUNDS
5/5 Ankle Circles
10 Forward Arm Circles
10 Up-Downs
10 Backwards Arm Circles
5 Lunge-Lunge-Squat
Into…
AMRAP x 5 MINUTES
:30 Bike Sprint
5 Burpee Broad Jumps
5 Box Jumps
5 Kip Swings
Practice Gymnastics 1-5 Reps for Quality
Gymnastics Options...
BEG - Kipping Practice (Hips to Rig / Kipping Pull-Ups)
INT - Jumping Muscle-Up
ADV - Muscle-Ups
*This is a primer for tomorrow's workout and additional skill development.
(No Measure)
15/12 Cal Bike
10 Burpee Box Jump Overs (24/20)
-Rest w/ Time Remaining-
(Score is Slowest Time)
21/16 Cal Bike
15 Burpee Box Jump Overs (24/20)
-Rest w/ Time Remaining-
(Score is Slowest Time)
12/10 Cal Bike
10 Burpee Box Jump Overs (20)
-Rest w/ Time Remaining-
(Score is Slowest Time)
10 SLOW PVC Pass Thrus
5/5 Moose Antlers
10/10 Single Arm Banded Upright Row
-Rest as Needed b/t Sets-
(No Measure)
Workout of the Day
1 ROUND
5 Up Dog-Down Dogs
10 Groiners
10 Elbow Punches
10 Scap Pull-Ups
Into…
1 ROUND
8 Good Mornings
8 Cossack Squats
8 Hang Muscle Cleans
8 Ring Rows
Into…
1 ROUND
6 Clean Deadlifts
6 Narrow Stance Air Squats
6 Hang Power Cleans
1-3 Strict Pull-Ups OR Low Ring Turnovers
MIN 1 - 1-3 Reps of Muscle-Up Skill or Pull-Up
MIN 2 - 1 Rep of Barbell Complex (Building to Workout Weight)*
*Barbell Complex...
1 Clean Deadlift
+
2 Hang Power Cleans
(Score is Weight)
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
KG BB: (60/43)
10 Alt. Bird Dogs
10 Cat/Cows
:30 Down Dog
1:00 Rebound Pose
-Rest as Needed b/t Sets-
(No Measure)
NOTE -- July's extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills.
:20-:30 Wall HS Hold
10-12 Wall Shoulder Taps
:20-:30 Tripod Headstand Hold*
10-12 Alt. Single Leg Extensions**
-Rest As Needed b/t Sets-
*Place palms and crown of head on the floor so they create a triangle. Walk feet up towards elbows until you can place knees onto triceps. Hold this position.
**From the Tripod Headstand Hold slowly extend one leg up and to the sky. Hold for :01-:02 and then lower down.
(No Measure)
