F.U.C.T “Functional Understanding of Crossfit Training”

Ever Feel like your workout is going to leave you F.U.C.T up?

Warm up:
plyo shoulders, pigs on skates (sick,sick), wrist stretch on floor, squats,
30 sec. handstand hold

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WOD
1 lap
max pullups in 90 seconds
1 lap
max pushups in 90 seconds
1 lap
max push press  in 90 seconds (95,65)
1 lap
max sdlhp in 90 seconds (75,45)

POST TIMES and REPS!

Cool down
hand stand practice, stretch and drink lots of H20!

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Sled it go!

Warm up:
jog 1 lap, 25 du’s, 20 air squats, passthurs with pvc
snatch drills with light weight working on form (65,45)

WOD:
200 meter sled pull (45,25)
wall balls- 25
ghd-25
wall balls-25
200 meter sled pull (45,35)

*options are ghd to horizontal or abmat situps, lower wall ball shots

Cool down:
Run 2 laps
stretch!
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“I got this”

Crossfit Disco

No this is not for Monday but I had to show you what I think one of our crazy chipper days should be! Here is link to video…check it out!

Crossfit Disco!
70 double unders
60 KB swings (1,1/2 pood)
50 Box jumps
40 wallball burpees (yep that’s right)
30 Pullups CTB
20 Clean & Jerks (135,95)
10 clapping push up

BEFORE & AFTER PICTURES OF OUR BOYS! LOL
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Bend Chipper

IMG_065725 of each of the following:

Squat Clean (135,95)
KB Swings (1.5,1 pood)
Situps
burpees
back squat with plate (15,10)
pushups
double unders
push press (135,95)
box jumps (24″,20″)
Ball slams (30,25)

Option B* weight adjusted to 45lbs or above, kb1 pood,knee pu’s & dev ball throw

GOOD LUCK! BE STRONG!

AMRAP 15

warmup: jog a lap, pullups, ring dips, pushups, stretching hips & hams
Strength: Front Squat 5×3 then rep out

AMRAP 15
5 slam balls (25,20)
5 kb swings (2,1.5)
1 lap around driveway carrying plate (35,25)

jog lap for cool down and stretch then 3 30sec handstand holds on wall!
*B option is 1 pood kb with full swing to top

BEND CHIPPER ON SUNDAY with Rx plus option! 10:30 AM!– Yep I know you are all excited now! Darn Crazy CrossFitters!
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