Day 1 – Dressage/Jumping Clinic with Jennifer Erwin – Canadian Eventer

My Jumper - Linus ID Finder!

Endurance:
Run 1 Mile

Warm Up:  3 rounds

10 Pull ups
20 Push ups
30 Squats

Working Capacity:

Row 500m
10 OH Squats with O-Bar
Row 500m
10 OH Squats
20 Box Jumps
Row 500m
10 OH Squats
20 Box Jumps
30 Squats
Row 500m
10 OH Squats
20 Box Jumps
30 Squats
40 Sit-ups

 Durability:  2 rounds

20 GHD back extensions
20 GHD

 HAPPY HALLOWEEN

Endurance:

Dynamic Drills/800m Run

Warm Up:

10 Turkish Get Ups (r/l)

Strength:  Back Squats 3 RM

Stamina: 

• 2 Back Squats
• 10 Jumping Lunges
• 2 Hip Mobility

Working Capacity:

• 400m run
• 35 Push Ups
• 800m run
• 35 Push Press
• 1200m run
• 35 Thrusters
• 800m run
• 35 Clean Squat
• 400m run
• 35 Squat

Durability:

• 1m plank
• 2m stretch
• 1.5 m plank
• 2m stretch
• 2m plank

Refuel!

Endurance: Dynamic Drills followed by 1 mile run

Warm Up:  20:10 x 8 Damper “10″

Strength:  3 RM Dead Lift

Working Capacity:  10 rounds

• 10 Deadlift 80% of max
• 20 Box Jumps
• 400m run

Durability:

• 50 Weighted 35lb. Situps

Kettle Bell Strength & Conditioning Day

“LADDER DAY”

Dynamic Warm Up Drills

• 1-2-3-4…….8-9-10
• Swings
• Squats
• Push Press
• Step Up Boxes
• BONUS ROUND:  Burpee Swings!

Stretch/refuel/hydrate!!

Endurance:  Run 1 mile

Warm Up:  30 squats/20 OH rollouts/30 OH Squats

“NATE”
(AMRAP 20 minutes)

8 Ring Dips (sub 2 muscle ups)
8 Hand Stand Pushups ( sub pike pushups)
8 – 70lb. Kettle Bell Swings

Core & Durability:  Wheel of Pain x 3 rounds

• 10 Rollouts
• 10 Hammies
• 10 Pike

Endurance:  Run 1 mile/Dynamic Drills

Warm Up:  BB Plex 65-75-85-95

Working Capacity:  3 rounds

• 400m run
• 30 KB Swing 53lb.
• 30 Pull ups

Strength:  2 rounds

• 3 Clean & Jerk 80% of max
• 40 Push Ups

Durability:

• 50 GHD Back Extensions
• 50 GHD Situps

MISERY LOVES COMPANY (MLC)

Warm Up:  Run 1 mile or Row 1500m

With sandbag for ten minutes non stop do:  1 x MLC = Clean a sandbag to shoulder; squat, press to other shoulder, squat, repeat other side. Then 5 burpees.  Use sandbags or kettle bells with clean, squat, press, squat, rinse and repeat:)

Strength & Stamina:  5 rounds (cut rounds if necessary!)

3 Deadlift; 15 box jumps, Sampson stretch

Working Capacity:

Teams of 2

Phase I:  Max pullups in 10 minutes.  When you are not on bar you are doing pushups for rest.  1 minute transition

Phase II:  Max thrusters in 10 minutes.  When you are not on bar you are doing burpees for rest.  1 minute transition

Phase III:  800 m run or 1000m row

Durability:  25 4ct. flutter kicks x 3 sets, stretch for 2minutes in between sets.

Welcome Miki & Lee from Florida CrossFit, our special guest!!

Endurance:  Dynamic Drills

Warm Up:  500m row/200m run x2
followed by 30 squats/20 roller overs/30 OH squats

Strength:  Cleans

Working Capacity:  9 min on; 3 minute rest x 2 rounds

• Power Clean x3
• Push Up x6
• Knees to Elbows x9

Durability:

• 10 Wall Squats
• 10 WHEEL rollouts
• 10 Wheel pushup, pike, knees to chin

Endurance:  Run 1 mile

Warm Up:  BBplex 3 reps each weight for 3  rounds (progress with weight); 9 pullups

(BBplex=deadlift, row, clean, front squat, push press, back squat=1)

Strength & Stamina:  5 rounds

• 5 Pullup
• 5 Renegade row
• 5 Squat Cleans
• 5 Thrusters

Working Capacity:  AMRAP 20 minutes

• 3 Curtis P’s
• 6 Burpees
• 100m sprint with 50lb. sandbag

Durability:

• 50 4ct. flutter kicks
• 50 leg levelers