Strength: Back Squats + OHS

Gymnastics: Pistol Progressions

CrossFit Engine Work: “Team Jackie”

Strength: Behind the neck Press, Sternum Chin-ups

Movement Quality: V-ups, Press-ups, Blocking Beat Swings

WOD: “Those burpees suck”

Olympic: 4-Point Clean

Strength: Halting Deadlifts

Gymnastics: Strict K2E

CrossFit Engine Work: HeSPU, Tng Cleans. TTB and Row HARD

Strength: Bench and Inverted Rows

Movement Quality: TGU, Blocking Burpees

WOD: “Simply 200reps”

 Olympic: Tall Snatch, Segmented Power Snatch

Strength: E2MOM Front Squats

CrossFit Engine Work:”You, me and Elizabeth”

Strength: Snatch Grip Deadlifts, Step-ups and Back Extensions

WOM: INspired by 2011 CrossFit Reginals Team Workout 3

Gymnastics: Lines and Locomotions

Gymnastics: Shoulder pre-/re-hab for stong and healthy shoulders

WOD: “Just 5min of Gas”

Warm-up

15 Hinge, Touch, Drop, Extend (squat)

-then-

Teach bracing for back squat and breathing technique.. GET TIGHT!

Session Equipment: Barbell and Rack, Squat Rack, Weights, Frizbee, Rower, Pull-ups Station / Rings Row Stations

Strength

A. Controlled Back Squat 4 x 8-10, 40×0, :60

Suggest: first set start at 65% of 1RM, then increase slowly (5-10% each set). Chase perfect form, not weight.

BONUS ROUND:  :60 ME Power Output Overhead Squats, choose your weight (Box Battles practice)

Score = weight x number of repititions

A. Controlled Back Squat 4 x10-12, 40×0, :60

Suggest: focus on good form for all reps, start at 55% of 1RM and build solowly. If your form is not perfect, lower the weight.

BONUS ROUND: :60 ME Power Output Overhead Squats, choose your weight (note: if overhead position is poor perform front squats)

Score = weight x number of repititions

A. Controlled Back Squat, 3 x 12-15, 40×0, :60

Suggest: focus on good form for all reps

BONUS ROUND: :60 ME Power Output Overhead Squats (note: if overhead position is poor perform front squats)

Score = weight x number of repititions

Gymnastics

(Pistil progressions: Working on single leg strengh and balance. Catapillar walks will improve hamsting flexibility as well as core strength for TTB, Kipping and Burpees)

B-1 Reverse Kneeling Lunge* 3 x 10-12, 21×0, :60

B-2 Catapillar Walks (feet on frizbee), 3 x 15-20m, :60

*Rear foot must not touch the ground

B-1 Reverse Kneeling Lunge, place foot on ground or toe squat

B-2 Catapillar Walks (feet on frizbee), 3 x 15-20m, :60

CrossFit Engine Work

Maximum Aerobic Power (Glycolytic)

In Teams of 3:

“Team Jackie Engine Work”

Grab a  whiteboard and place it next to the rower so you can record your team score. Your score if the combinedl number of reps perfromed.

3 Rounds of (13:30):

:60sec ME on each station and :30sec rest between

Row (cals)

Thruster 20/15kg

Pull-ups^

Pre-WOD test (^): Strict unbroken pull-ups

m: 10reps

f: 5reps

Row (cals)

Thruster 20/15kg

Ring Rows

Note: Level 1 requirment is to be able to perfrom 20UNBROKEN thrusters at this weight.

Warm-up

2 Rounds of:

:30sec Crab walks

:30sec Hollow Dish Holds

:30sec KBS

:30sec Bear Walks

Session Equipment: Barbell and Rack, Pull-up/Ring Row station, Parallettes, Kettlebells, Ab-mats

Strength

(If your flexibility is a limitation you will need to perform the press from the front and work on this weakness.)

A-1 Strict Behind the Neck Press, 4 x 8-10, 30×0, :60

A-2 Sternum Chin-ups, shoulder width grip, tight dish position 4 x 8-10, 30×1, :60*

 *Only add weight if you can get your sternum to the bar

A-1 Front to Back Strict Press, 4 x 8-10, 30×0, :60

A-2 Eccentric Chin-up, 3-point pause (sternum, 90* bend in elbows, just off lock), 4 x 2-3*

* 5sec pause at each point, do not go to failure

A-1 Front to Back Strict Press, 4 x 8-10, 30×0, :60

A-2 Eccentric Chin-up, 4x 2-3**

** Try to hold top position for :05-:10sec and then lower yourself as slow as possible.  NO BANDS ALLOWED.  If you can not perform chin-ups you must:

A-2 Inverted Rows 4 x 2-3, (iso holds, top mid and just off lock, make them as hard as possible, vertical straps) :60

Movement Quality

EMOM 12min (3rounds)

min 1:  :30sec Dish to V-ups

min 2: :30sec Ring Press-ups* (rings at knee height, vertical straps)

min 3: :30 Blocking Beat Swings (lifting stap between heels, kipping)

* Quality movement is full depth and ring turn out (RTO) lock-out at the top of each push-up

min 1: :30sec Dish-to-V-ups / Dbl Crunch

min 2: :30sec Deficit Push-up on parallettes or KB Push-ups / Incline Push-ups on box

min 3: :30 Blocking Beat Swings (lifting stap between heels, kipping)

min 1: :30sec Hollow Dish Holds (shorten leaver length is required)

min 2: :30sec Push-ups / Incline Push-ups on box

min 3: :30 Active/Passive hanging shrugs

WOD

“THOSE BURPEES SUCK”

10 Pull-ups ^

20 KBS 32/24kg

30 KB Goblet Squats

40 Push-ups

50 Ab-mat Sit-ups

60 Burpees

Pre-WOD test (^): Strict unbroken pull-ups

m: 10reps

f: 5reps

KBS 24/20kg

10 Ring Rows

20 KBS 20/16kg

30 KB Goblet Squats 20/16kg

40 Push-ups

50 Ab-mat Sit-ups

60 Burpees

10 Ring Rows

Same as Functional, KBS comfortable weight and height

Warm-up

5 Front Squats

5 Tall Muscle Cleans

5 Tall Cleans

5 Mid-Hang Squat Cleans

5 Segmented Cleans

-then-

Floor Drill: Knees to elbows with a stick

– aim to perform 10 reps on your back with stick overhead

– aim to perform 10 reps with partner holding stick in place above your head

Session Equipment: Barbell, Pull-up station, HeSPU station, rower,

Olympic Lifting

A. 4-Point Clean, 5 x4, :90

rep1: mid hang, rep2: above knee, rep3: mid-shin, rep4: floor

B-1 Halting Clean-grip Deadlift (3sec mid-thigh) 4 x 3-4, :90

B-2 Strict Knees to Elbows 4 x 6-10, 30×1 :60

A. Segmented Clean (mid hang pause :3sec), 5 x5, :90

B-1 Halting Clean-grip Deadlift (3sec mid-thigh), 4 x5, :90

B-2 Strict Knees to Elbows, 4 x 6-8, :60

* If you struggle with strict knees to elbows simply raise your knees as high as possible

CrossFit Engine Work

Maximum Aerobic Power (Phoshahen)

Work in groups of 4.  One person starts on each station.

EMOM 16min (:30/:30):

Min 1 – AMRAP HeSPU^ in :30 sec

Min 2 – TnG Power Clean* @ 70% :30sec

Min 3 – TTB^ in :30sec

Min 4 – Row HARD (cals):30sec

* If you drop the bar the station is over.

pre-WOD test (^): Strict HeSPU and Strict TTB

m: 5UB Strict reps

f: 3UB Strict reps

Min 1 – AMRAP Persinal Press-ups->Press-up->Incline press-ups in :30 sec

Min 2 – Mid-Hang Power Clean* (challenging weight with good form, around 60%) :30sec

Min 3 – K2E->Hanging Knee Raises in :30sec

Min 4 – Row HARD :30sec

Warm-up

TGU Tekkers

Wall Ball Tekkers

Session Equipment: Kettlebells, benches, inverted row station, skipping ropes, wall balls

Strength

Working in Groups of 4people:’

A-1 Flat Bench with Pause, 4 x 8-10, 31×0, :60 (wk1: 55-65% 1RM)

A-2 Inverted Row on Barbell in Rack*, Pronated Grip and feet on weightplates or box, 4 x 8-10, 31×0, :60

A-1. Flat Bench with Pause, 4 x 8-10, 31×0, :60-:90

A-2.  Inverted Row on Barbell in Rack*, Pronated Grip, 4 x 6-10, 31×0, :60-:90

* Bend your legs to make it easier

Movement Quality

Work in groups of 3 (one person on each exercise):

3 Rounds of :45/:30 (12min)

ME L-hand Turkish Get Ups

ME R-Hand Turkish Get Ups

ME Blocking Burpees (place a lifting strap between heels)

* Choose appropriate weight for TGU

WOD

“SIMPLY 200REPS”

50 Push-Press 50/35kg

50 KBS 24/16kg

50 DU

50 Wall Balls 9/5kg 10/9″

50 Push-Press 45/30kg

50 KBS 24/16kg

50 DU

50 Wall Balls 9/5kg 10/9″

50 Push-Press 40/25kg

50 KBS 20/12kg

50 DU (3 x single = 1 DU)

50 Wall Balls 9/5kg 10/9″

Warm-up

10 Shoulder dislocations

5 Tall Muscle Snatch

5 Mid-hang Power Snatch

5 First Pull (mid-shin to mid-hang)

5 Segmented Power Snatch (3sec pause @ mid-hang)

5 OHS

Explosive jumps

Start by kneeling on the floor.  Can you jump onto your feet?  Try to use your arms to help.

Session Equipment: Barbell, squat rack, ring/box dip stations

Olympic

A. Tall Muscle Snatch* 3 x3-4, :60

B. Segmented Power Snatch + OHS 5 x(3+2), :90

(wk2: 55-65%)

* a small dip is acceptable in the tall muscle power snatch

A. Tall Muscle Snatch 3 x3-4, :60

B. Mid-hang Power Snatch + Segmented Power Snatch 5 x (2+1) , :90

Strength

E2MOM 10min (5rounds)

5 Pause Front Squat, 23×0 (STRICT :3sec pause at absolute bottom depth, muscles remain on tension)

E2MOM 10min (5rounds) 

 5 Pause Front Squat  31×0 (STRICT :1sec pause at absolute bottom depth)

CrossFit Engine Work

Maximum Aerobic Power (Phoshahen)

“YOU, ME AND ELIZABTH”

Working in partners taking it in turns to complete rounds if:

12min AMRAP:

For the first 4minutes:

7 Clean 62.5/40kg

7 Ring Dips

For the next 4minutes:

5 Clean 62.5/40kg

5 Ring Dips

For the last 4minutes:

3 Clean 62.5/40kg

3 Ring Dips

pre-WOD test: Can you strict “high quality” ring dips?

m: 10UB Strict Dips

f: 5UB Strict Dips

If not you must scale the movement (see functional)

pre-WOD test: Can you strict “high quality” box dips?

m: 10UB Strict Dips

f: 5UB Strict Dips

Clean 50/30kg (option to deadlift 70/50kg)

Strict Dips on Boxes /Press-ups / Incline Press-ups

Deadlifts 60/40kg (comfortable weight)

Push-ups / Incline Push-ups

Warm-up

‘2 Rounds of:

:30sec Hollow Dish Holds

:30rest

:30sec Superman Holds

:30rest

-then-

2 Rounds of:

:30 Hollow Rocks

:30rest

:30 Superman Rocks

:30rest

-then-

Snatch-grip Deadlift Tekkers

Session Equipment: Barbell, Reebok step, Kettlebell, Box Jumps

Strength

A. Snatch-grip Eccentric Deadlift, 5x 5-6, 60×0, :100

* Chase time under tension and quality form, not weight.

B-1 KB/DB Mid-Shin FF Step-ups, 3 x 12-15, 21×0, :60

B-2 45* Back Extensions, 3 x 15-20, 30×0, :60

Suggest: Take some fish oils after this workout: DHA aids recovery

A.  Snatch Grip Eccentric Deadlift*, 5x 8-10, 40×0, :100

B-1 KB/DB Mid-Shin FF Step-ups, 3 x 12-15, 21×0, :60

B-2 Heavy Russian KB Swings 3 x 15-20, :60

* if you can not safely perform a snatch grip deadlift, simply perform a conventinal deadlift for the same sets and reps.  NO rounded backs in the starting position please.

WOM

Inspired by 2011 CrossFit Reginals Team Workout 3

21-15-9reps for time of:

Deadlift 120/82.5kg

Box jump 30/24”

21-15-9reps for time of:

Deadlift 100/70

Box jump 24/20”

21-15-9reps for time of:

Deadlift 80/50kg

Box jump 24/20”

21-15-9reps for time of:

Deadlift a comfortable weight with good form

Box jump a comfortable height

Warm-up

Lines and Locomotions:

– Crawling Flat Back

– Hand Jump Overs

– Bear Walk

– Pike to Inch worm with press-up

– Crab Walks

Ido Squat routine 2.0

Session Equipment: Rings, Pull-up station, Sheena, Kettbell, Box, Skipping rope

Gymnastics

This initial gymnastics phase is design to build an awareness of shoulder position and improve overall shoulder strength.  Consider this phase shoulder pre/re-hab work essential to shoulder health.

“Do as much quality work as you can per day (as time and fatigue allow) and you will improve.  Practice does not make perfect. Perfect practice makes perfect” [Overcoming gravity, Steven Low]

3 Rounds of: (18minutes)

Ring Turn Out (RTO)

Horizontal Push

:30sec Scapular Ring Push-ups, with RTO, (never bend the elbows)

:30sec  Ring Push-ups, with RTO

rest :60

Horizontal Pull

:30sec Inverted shrugs on bar, (never bend the elbows)

:30sec Inverted Rows on bar (feet on weights to increase difficulty)

rest :60

Vertical Push

:30sec Straight Arm Ring Holds, with RTO, (never bend the elbows)

:30sec Strict Ring Dips, with RTO (deeper the better)

rest :60

Vertical Pull 

:30sec Scapular Pull-ups, (never bend the elbows)

:30sec Strict Pull-ups

rest :60

Horizontal Push

:30sec Scapular Push-up on sheena, (never bend the elbows)

:30sec Push-ups on sheena / Incline Push-up

rest :60

Horizontal Pull

:30sec Inverted shrugs on bar, (never bend the elbows)

:30sec Inverted Rows on bar

rest :60

Vertical Push

:30sec Straight Arm Ring Holds, with RTO, (never bend the elbows)

:30sec Bottom of Dip Ring Holds, with RTO

rest :60

Vertical Pull 

:30sec Scapular Pull-ups

:30sec Strict Baby Pull-ups

rest :60

*if you can not hold a straight arm ring hold use a band to help hold the rings together.

WOD

“JUST 5MIN OF GAS..”

Work in groups of 3.  Each person will complete all 3 5min AMRAPS, each starting on a different one.

Who has the most GAS?

AMRAP 5 Min:

15 Air Squats

10 Press-ups

Rest 1 Min

AMRAP 5 Min:

10 Russian KBS 24/20kg

10 Box Jumps 24/20′

Rest 1 Min

AMRAP 5 Min:

10 Burpees

30 Double-unders

Press-ups->incline Press-ups

3 x Single Skips = 1 DU

KBS a comfortable weight

Box Jump a comfortable height