Congratulations to Laurie M for winning a bronze medal at the 2015 CrossFit Games in the 50-54 age category. What an amazing ride it was.
MON July 27/15
Prep Cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,
**Level 1 warm-up
– ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats
– ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges
– ROUND 3 = 16 rolling side planks, 16 bird dogs
**Level 2+3 warm-up option
– ROUND 1 = round 2 of Level 1 warm-up
– ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks
– ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2+3 – FITNESS & SPORT
TEST DAY #6
>>>In class
A. Fight gone bad for reps
Three rounds of:
– Wall-ball 14/20#
– Sumo deadlift high-pull 55/75#
– Box Jump 18/20”
– Push-press 55/75#
– Row for calories
LEVEL 1 – HEALTH
A. Fight gone bad for reps
Three rounds of:
– Wall-ball 10/16#
– Sumo deadlift high-pull 45/65#
– Box Jump 12/18”
– Push-press 45/65#
– Row for calories
ELEMENTS
A. Fight gone bad for reps
Three rounds of:
– Wall-ball 10/16#or med ball squats
– Sumo deadlift high-pull 35/45#
– Step-ups 12/18”
– Push-press 35/45#
– Row for calories
TUES July 28/15
Prep Cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,
**Level 1 warm-up
– ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats
– ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges
– ROUND 3 = 16 rolling side planks, 16 bird dogs
**Level 2+3 warm-up option
– ROUND 1 = round 2 of Level 1 warm-up
– ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks
– ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2+3 – FITNESS & SPORT
A. Snatch 4(70%x4)
B. Clean and jerk 4(75%x3)
C. HSPU’s complete 4 min of strict followed by 30 kipping HSPU’s
>>>In Class
A. Press + jerk 4×4+1
B. 12 rounds for time of Cindy;
– 5 pull-ups
– 10 push-ups
– 15 squats
LEVEL 1 – HEALTH
A. Press + jerk 4×4+1
B. 12 rounds for time of Cindy;
– 5 pull-ups
– 10 push-ups
– 15 squats
ELEMENTS
A. Press + jerk 4×4+1 or Press 4×4
B. 12 rounds for time of Cindy;
– 5 ring rows
– 8 push-ups
– 12 squats
WED July 29/15
Prep Cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,
**Level 1 warm-up
– ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats
– ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges
– ROUND 3 = 16 rolling side planks, 16 bird dogs
**Level 2+3 warm-up option
– ROUND 1 = round 2 of Level 1 warm-up
– ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks
– ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2+3 – FITNESS & SPORT
A. HS wall runs 4 x20 shoulder taps
B. HS walking or free hold with partners 6 x distance
>>>In class
A. Deadlift 4×6 – at moderate load
B. Snatch grip deadlift 2(100%x5)
C. 2k row for time
LEVEL 1 – HEALTH & ELEMENTS
A. Deadlift 4×6 – at moderate load
B. Snatch grip deadlift 2×5
C. 2k row for time
THURS July 30/15
Prep Cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,
**Level 1 warm-up
– ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats
– ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges
– ROUND 3 = 16 rolling side planks, 16 bird dogs
**Level 2+3 warm-up option
– ROUND 1 = round 2 of Level 1 warm-up
– ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks
– ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2+3 – FITNESS & SPORT
REST DAY
Level 1 – HEALTH & ELEMENTS
A. A. Jerk from rack 10×2 – EMOM @ moderate load
B. DB walking lunges 4×12
C. EDT in 10 min;
– 8 unbroken ring rows
– 8 unbroken perfect push-ups
**Sets need to be unbroken, so rest as needed in 10 min to complete all unbroken.
FRI July 31/15
Prep Cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,
**Level 1 warm-up
– ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats
– ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges
– ROUND 3 = 16 rolling side planks, 16 bird dogs
**Level 2+3 warm-up option
– ROUND 1 = round 2 of Level 1 warm-up
– ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks
– ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2+3 – FITNESS & SPORT
A. High hang snatch (vertical torso) 4×6 @ light load (<50%)
B. Power snatch +snatch EMOM building load by 2.5-5kg starting at 40% until failure, 55% x reps in 60sec
C. Backrack walking lunges 3×12 @ moderate load
>>>In class
A. Complete;
– 4-6 push press
– 10-12 pull-ups
– 6 gym width sprints
Every 5 min x 6 rounds
LEVEL 1 – HEALTH & ELEMENTS
A. Complete;
– 4-6 push press
– 10-12 pull-ups or ring rows
– 6 gym width sprints
Every 5 min x 6 rounds
SAT August 01/15
Prep Cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,
**Level 1 warm-up
– ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats
– ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges
– ROUND 3 = 16 rolling side planks, 16 bird dogs
**Level 2+3 warm-up option
– ROUND 1 = round 2 of Level 1 warm-up
– ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks
– ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
A. Clean and jerk – quickly build to 80% in singles
B. Complete 7 rounds not for time, but simply move through these two movements with proficiency;
– 2 Bar MU’s
– 2 Clean and jerk @ 105/155#
**Shoot for catching cleans and driving directly into jerk and shoot for no chicken wings in MU’s
>>>In Class
A. Deadlifts 8×3 @ 55%
B. AMRAP in 10min;
– 5 16/24kg KB push press (L)
– 5 16/24kg KB push press ®
– 5 16/24kg Goblet squat
– 15 16/24kg KBS
Level 2- FITNESS
A. Clean and jerk – quickly build to 80% in singles
>>>In Class
A. Deadlifts 8×3 @ 55%
B. AMRAP in 10min;
– 5 16/24kg KB push press (L)
– 5 16/24kg KB push press ®
– 5 16/24kg Goblet squat
– 15 16/24kg KBS
LEVEL 1 – HEALTH
A. Deadlifts 8×3 @ light load
B. AMRAP in 10min;
– 5 12/16kg KB push press (L)
– 5 12/16kg KB push press ®
– 5 12/16kg Goblet squat
– 15 12/16kg KBS
ELEMENTS
A. Deadlifts 8×3 @ light load
B. AMRAP in 10min;
– 5 8/12kg KB push press (L)
– 5 8/12kg KB push press ®
– 5 8/12kg Goblet squat
– 15 8/12kg KBS
*May use DB’s where necessary
SUN August 02/15
Prep cycle 01
WARM-UP
– wrist circles, shoulder circles, arm circles, core rotations, hip hinges, splits hip hinges, spidermans, toe hops,
**Level 1 warm-up
– ROUND 1 = 10 kips on bar, 10 strict ring rows, 10 push-ups, 10 prisoner squats
– ROUND 2 = 10 kips on bar, 10 strict false grip ring rows, 10 close grip push-ups, 10 lunges
– ROUND 3 = 16 rolling side planks, 16 bird dogs
**Level 2+3 warm-up option
– ROUND 1 = round 2 of Level 1 warm-up
– ROUND 2 = 10 bar kips, 10 MU transitions straight legs, 10 push-up + HS kick-ups with hold, 10 OHS duck walks
– ROUND 3 = MU on rings (only if easy – do unbroken easy set of 1-5) or ring kips, 6-10 strict HSPU’s, 10 alternating pistols.
WOD –
Level 2+3 – FITNESS & SPORT
A. Muscle snatch 4×5 @ light load
B. Snatch balance 3×6 # moderate load
C. Snatch pulls 3(95%x4)
>>>In class
A. Back squats 4(70%x5)
B. Complete 4 rounds for reps;
– 2 min row for calories
– 2 min air squats
LEVEL 1 – HEALTH
A. Back squats 4×5
B. Complete 4 rounds for reps;
– 2 min row for calories
– 2 min air squats
ELEMENTS
A. Back squats 4×5
B. Complete 3 rounds for reps;
– 2 min row for calories
– 2 min air squats
