Baseline: TGU x 20 (R/L), run 2 building runs
Work Capacity: For time: 10…1 x Deadlift (225#/165rx); 1…10 x Pull-up and 20 x Double unders after each round 10
* 10 deadlifts/1 pullup/20 double unders then 9 deadlifts/ 2 pullups/20 double unders………sub double time for jump ropes regular
Strength: 8 – 6 – 5 – 4 – 3 – 3 – 3 Front Squat
Stamina: Chipper: 15 x FS @ 90% 3RM, 30 x Jumping Back Squat (65# Bar Bell), 200M walking lunge
Durability: Hand stand hold/plank hold
Endurance: ROM drills – 2 building runs
Warm up: 30 squats-20 rollovers – 30 oh squats
3 rounds: 10 pullups/10 pushups / 10 situps
Working capacity: 3 rounds
Durability: 2 building runs
2 x 4000m rate increase / 4 min easy
Row two 4000 meter pieces. In each piece the first 2000m @ 22 spm. Then 1000m @ 24 spm, 500m @ 26 and 500m @ 28. Row for four minutes at light pressure during the rest period.
Crossfit WOD:
Endurance: ROM drills – building run
Warmup: 30 squats/20 rollovers/30 oh squats
Working Capacity: 3 rounds
20 wall balls
20 box jumps
10 dumbell snatch 1-arm (r/l)
50 m tire flip or sand bag lunge
building run
Durability: 3 sets
10 wheel rollouts
Endurance: ROM drills – synovial fluid kettel bell drills – building run
“THE PERFECT TEN”
Prescribed weight – whatever you need to perform perfect reps. Perform 10 reps each arm for all one-arm exercises.
10 One-arm Floor Presses R/L
10 Arm-Bar Stretches R/L
10 Double Floor Presses
10 Turkish Get Ups R/L
10 Military Press R/L
10 Push-Presses R/L
10 Russian Swings
10 Power Swings
10 American Swings
10 Swing Releases
10 One-Arm Swings R/L
10 Half Rotations Switches
10 H2H Switches
10 KB Dead Cleans R/L
10 KB (Swing) Cleans R/L
10 Bottoms-up Cleans R/L
10 Double KB Cleans
10 Thrusters
10 Snatches R/L
Endurance: ROM drills – building run
Warmup: Hang from bar – mobility drills with band to open shoulder girdle
10 squats – 10 shoulder rollovers – 10 overhead squats – 10 situps – 10 push ups for 3 sets
Baseline:
Baseline: Bar Bell complex w/ pushup chaser: 1 at each weight for 4 rounds (75# work up to 105# add 10# each round RX)
Working capacity:
2 rounds of 1 min max effort, 1 min rest btwn rounds of:
Push-up
Pull-up
KB swing (55#)
Box Jump
Burpee
rest 5 minutes, then same format at 95# RX load for:
Dead Lift
Squat Clean
Front Squat
Push Press
Back Squat
Durability: 1 lap around building
Endurance : ROM DRILLS run 1000m
Warmup: 30 squats – 20 rollovers – 30 oh squats
WOD:
5 RFT
10 OHS 95/65
16 renegade rows (db) 35/25
400 m
Durability: 2 rounds
10 GHD with 25#
10 Hip Ext
10 half moon KB switches
