1. Condtitioning
40 Calorie Airdyne Bike
30 Box Jumps, 24/20
20 TTB
10 Power Clean, 145-185/105-135
20 TTB
30 Box Jumps, 24/20
40 Calorie Airdyne Bike
2. Barbell Conditioning
For time:
3 sets of 8 unbroken Power Cleans, 135/95
Rest 3 minutes
3 sets of 12 unbroken Power Cleans, 105/75
at about 70-80% of max- may drop each rep – not touch and go
Do your gymastic skill wod from app that I sent to you all – can be done before or after wod.
21 – 15 – 9
Calorie Row
Thrusters 95/65
work up to a heavy but not maximal 3 rep back squat
Masters Qualifier Wod #4
15 min amrap
55 du’s
15 ctb or reg pullups
5 HPC 135-155, 95-105
You should have all received invites today on your emails to do the Skill Wod created by Dusty Hyland and powered by CoachHeroic. If for some reason you did not get an email let me know as I tried to copy and paste all the emails correctly. Ask me if you have questions. These small warmup and skill sets will help to make your mobility and gymnastics better for CrossFit!
1. Conditioning
For time:
50 Calorie AirDyne
40 Front Squats (105/75)
30 Slam ball over shoulder
20 Push Press (105/75)
10 Ring MU or ring dips
after wod grap a paper plate and do some plate foot pulls across floor door to door x 3 times
In 8 mins. work up to a heavy but not maximal clean and jerk then do 10 at 75% of that
These can be power cleans if you would like since wod has lots of squats
4 RFT:
10 Clusters (squat clean+thruster), 115-135/75-95
10 TTB
20 hops over bar
Go check out the midline conditioning work that you can take on 2-3 times a week! Coach Marah put together 2 lists – an intermediate and advanced list. If you have questions on the movements then one of your coaches can help out. These are done not for time and they are more fun if you pick a buddy to do them with. Midline work will help make you stronger and more stable. Challenge yourself and try it for 2-3 times a week for the next 3 weeks!
For time- 20 min cap
55 bar facing burpees
34 OHS (95/65)
21 Mu’s or ring dips- both rx you choose (ring dips were in 55+ age groups)
*if you do not make time cap then put 20 mins and put reps in notes
Hold a plank position on elbows or hands add weight if you think it is managable.
Make up day
21-15-9 reps for time of:
Row for calories
Thrusters
Men use 95 lb.
Women use 65 lb.
STRICT PULL UP
1st set: Regular Grip 2nd set: Wide Grip 3rd set: Under Grip Repeat twice with 90sec rest between sets.
*use a band if needed and try and get around at least 4 per grip hold
Grab and partner and crush it. If you can’t find a partner, grab somebody from the ‘hood.
In Teams of 2
10 pullups
20 ball slams
30 sec. handstand hold
Run 100m
10 rounds for time
Partner A does one entire round. Partner B keeps count. Then switch partners. Continue until all 10 rounds are done. If you come down from your handstand before 30 sec., kick back up and complete the 30 sec. It is 30 sec. accumulated not consecutive.
CTB’s 5×3 then 1 set of max effort after 5th set. If you have singles only then do 15 singles and then one set of max reg pullups at end.
1. Conditioning
30 Bar Facing Burpees
30 Calorie Row
15 Power Snatch, 95/75
60 Calorie Row
15 Power Snatch
30 Calorie Row
30 Bar Facing Burpees