Some of the Crossfit Sports PT Kids…..CONGRATS!!!!  YOU GUYS ROCK!!

Crossfit Griffin!

Endurance:

 C2: 30:20×8 All out effort!

Run:  Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k.  Do not reduce the speed!

WOD:

I.  Dynamic Warm Up
      30/20/30

II.   FOUR rounds for time:

• 100 ft. Weighted walking lunge , carry appropriate weight
• 24 inch box jump 30 reps
• 20 Dead Hang Pull ups (use band if necessary)

III.

• 100 Butterfly Situps OR
• 100 Weighted Rocking Chair Situps (weight scaled as necessary…go heavy!)

Endurance:

C2: 40:20×5

40 seconds on, 20 seconds off for 5 rounds.  All out efforts.

WOD:

• Dynamic Stretching
• 30/20/30
• 30 Kettlebell swings
• “Diane”
• 21-15-9
• Deadlifts
• Handstand Pushups (or modification)
• 100 Situps
• 100 Flutter Kicks

Crossfit Griffin - Metcon

WOD:

• 1 Mile Run
• 30 squats/20 shoulder roll outs/ 30 overhead squats
• 20:10×10 tabata low box squats
• Five Rounds for Time:
• 20 Weighted Box Steps
• 20 Elevated Push ups
• 20 Wall Balls
• Core:  50 KB Situps

Endurance

1500m; damper setting between 8-10

WOD:

• 3 Rounds: 20KB swing (55 lb), 20 GHD back extensions
• Stamina:  5 rounds of:
• 10 Body Weight Back Squats (scale weight as necessary)
• 20 Burpees

CORE:

• 100 KB situps

WOD:

• 1500m Row
• 30 squats/20 roll overs/30 overhead squats
• 20:10 x 10 low plyo jumps
• “Cyndy” AMRAP in 20 minutes
• 5 Dead Hang Pullups or Jumping Pullups
• 10 Push Ups (narrow grip)
• 15 Squats

100 Situps

O-Lifting:

• Dynamic warm up / hang pulls/ drops
• O bar drop snatch 3 x 75%/3x 80%/ 3 x 90%
• Mid shin pulls 5 x 75%/5×80%/5×90%
• Snatch WOD
• 5 x 75%/5×90%/5x max

WOD:

• 50 Double Unders or 400 Jump Ropes
• 21-15-9
• Thrusters
• Dead hang pullups

3 mile Run

Kettlebell Training:

• Dynamic warm up
• Progressive swing/clean/press

Working KB:

• 5 Cleans/5 Overhead press (r/l)
• Log squat jumps 10
• 10 sets for time

Endurance:

C2 – Ladder (all out effort)

1 min on;1min off
1 min on;50 sec off
1 min on;40 sec off
1 min on;30 sec off
1 min on;20 sec off
1 min on;10 sec off

go back up the ladder …..

WOD:

• Run 1 mile
• Barbell Complex
• 10 rounds of each every 2 minutes
• Dead Lift
• Bent Row
• Hang Clean
• Front Squat
• Push Press
• Back Squat

THEN…..

21-15-9

• Power Clean
• Pull Ups

Endurance:

C2 Rower: 20 minutes 90 RPE – Damper 6

WOD:

1 Mile Run

• 25 Burpees

5 rounds for time

• 10 DB Manmakers
• 45 Walking Lunge Steps – 20 pushups at 15; 20 pushups at 30; 20 pushups at 45
• 20 Knees to Elbows

100 Situps

Rest Day! 

Mothers Day:)

Dynamic Warm Up

WOD:

Max rounds in 10 minutes; 2 minute rest; repeat for 10 minutes

• 6 Power Cleans
• 6 Push Ups
• 9 Knees to Elbows