Strength: Back Squats

Gymnastics: Pistol Progressions and Catapillar walks

WOD: Battle of the Beasts (requested by Alison)

Strength: Behind the neck Press, Sternum Chin-ups

Movement Quality: GHD-Sit-ups, Dips, Blocking Beat Swings

CrossFit Engine Work: HeSPU, TTB, & Row

Olympic: 2-Point Clean

Strength: Halting Deadlifts

Gymnastics: Strict K2E

CrossFit Engine Work: Row, Cleans, & Box Jumps

Strength: Bench and Inverted Rows

Movement Quality: TGU, KB Clean & Press, Blocking Burpees

WOD: “FAT FRAN”

 Olympic: Tall Snatch, Segmented Power Snatch

Strength: 1RM Thruster!!

CrossFit Engine Work: CrossFit Open 12.1 (requested by Eliza Horn)

Strength: Snatch Grip Deadlifts, Step-ups and 45* Back Extensions

WOM: Elizabeth

Gymnastics: Lines and Locomotions, Ido Portel Squat 2.0

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

WOD: “Up and Down”

Warm-up

3 Rounds of:

:30sec Hollow Rocks

:30sec Air Squats

:30sec Hold bottom of squat

Session Equipment: Squat Rack, Barbell, Frizbee

Strength

A. Controlled Back Squat 5 x 6-8, 40×0, :60

suggest: start at 70% of 1RM

A. Controlled Back Squat 5 x8-10, 40×0, :60

suggest: focus on good form for all reps

A. Controlled Back Squat, 4 x 10-12, 40×0, :60

suggest: focus on good form for all reps

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 12-15, 21×0, :60

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

*Rear foot must not touch the ground

B-1 Scale: Place foot on ground and/or a ring for support

B-2 Scale: No push-up

WOD

“Battle of the Beasts“

10min ME DU

EMOM stop and perform

3 Pull-ups

6 Push-ups

9 Air Squats

* start with pull-ups

Your score is the number of DU you can do?

pre-WOD test: Strict Pull-ups

m: 10, f: 5

if not you must scale:

10min ME DU

EMOM stop and perform

3 Ring Rows

6 Push-ups / Inclind push-ups

9 Air Squats

10min ME DU

EMOM stop and perform

3 Ring Rows

6 Push-ups / Incline Push-ups

9 Air Squats

Warm-up

Push-up tekkers

– Actice shoulders: upper back should be rounded

– Cubit width hand placement

– Keep forarms vertical to the floor

– Slightly turn your hands outward (fingers point to 11 and 1 O’clock) – This will force your elbows to stay close to your body as you perform you press-ups

– Chest and quads to floor and full lock out

In Partners Skill Test: ME UB reps

Movement: Push-ups m: 10UB f:5UB

Functional: Push-ups m: 20UB f: 10UB

Sport: Push-ups m:30UB  f:20UB

Performance: Ring Push-ups m: 40UB f:30UB

(one person judge repetition quality)

Session Equipment: Squat Rack, Barbell, Pull-up station, GHD/Ab-mat, Ring/Box dips

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 6-8, 30×0, :60

A-2 Sternum Chin-ups* (weighted), Shoulder width grip, tight dish position 4 x 6-8, 30×1, :60

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

A-1 Front to Back Strict Press, 4 x 6-8, 30×0, :60

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

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

A-1 Same as Functional

A-2 Eccentric Chin-up, 4x 1-3**

** 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 4-6, (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 GHD Sit-ups

min 2: :30 Strict Ring Dip with RTO

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 dip

min 1: :30sec Straight Leg Ab-Mat Sit-ups

min 2: :30 Ring Push-ups (vertical straps), RTO

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

CrossFit Engine Work

Maximum Aerobic Power

3 Rounds (13:30) of:

AMRAP 1 min – HeSPU

rest :30sec

AMRAP 1 min – TTB

rest :30sec

Row 15 cals HARD & FAST

rest :30sec

1) Strict TTB; m:10, f:5

2) Strict HeSPU, m:5, f:3

if not you must scale (see Functional)

3 Rounds (13:30) of:

AMRAP 1 min – Persian Press-ups / Press-ups

rest :30sec

AMRAP 1 min – Hanging Knee Raises

rest :30sec

Row 12 cals HARD & FAST

rest :30sec

3 Rounds (13:30) of:

AMRAP 1 min – Persian Press-ups / Press-ups / Incline Press-up

rest :30sec

AMRAP 1 min – Hanging Knee Raises / Dbl Crunch

rest :30sec

Row 10 cals HARD & FAST

rest :30sec

Warm-up

5 Front Squats

5 Tall Muscle Cleans

5 Tall Cleans

5 Mid-Hang Cleans

5 Segmented Cleans

Session Equipment: Barbell, Pull-up station, Wall Ball

Olympic Lifting

A. 2-Point Clean, 7 x2, 1:40

rep1: mid hang, rep2: floor

B-1 Halting Deadlift (3sec mid-thigh) 5 x 2-3, :90

B-2 Strict Knees to Elbows 4 x 10-12, :60

A. Segmented Clean (mid-hang :3sec), 5×4, 1:40

B-1 Halting Deadlift (3sec mid-thigh) 4 x 2-4, :90

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

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

CrossFit Engine Work

Maximum Aerobic Power (Phoshahen)

Working in groups of 3:

12min EMOM (4 rounds)

min 1:  :30sec Row HARD

min 2: 3 Power Clean TnG @ 70% of 1rm

min 3: :30sec ME Box Jumps 24/20′

Working in groups of 3:

12min EMOM (4 rounds)

min 1:  :30sec Row HARD

min 2: 3 Deadlifts @ 70% of 1rm

min 3: :30sec ME Box Jumps 24/20′

Warm-up

Work in partners to complete 3 rounds not for time of:

10 Push-ups

10 Ring Rows

Session Equipment: Benches, Barbell, Squat Rack, Kettlebell, Skipping Rope

Strength

Working in Groups of 4people:’

A-1 Flat Bench with Pause, 4 x 6-8, 31×0, :60-:90 (wk3: 70-72% 1RM)

A-2 Inverse Row on Barbell in Rack*, Pronated Grip, 4 x 8-12, 30×0, :60-:90

* you can increase the dificulty by elevating your feet

A1. Flat Bench with Pause, 4 x 8-10, 31×0, :60-:90

A-2.  Inverse 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 Partners (12min):

P1 starts on the KB and P2 starts on the Burpees

2 Rounds of:

:60sec ME Clean and Press R-hand*

:30sec rest

:60sec ME Blocking Burpees  (place a lifting strap between heels)

:30sec rest

:60sec ME Clean and Pess L-Hand*

:30sec rest

:60sec ME Blocking Burpees

:30sec rest

*KB starts on the gound.  Perform a Turkish Get-Up before starting each round of Clkean and Press

* Choose appropriate weight for TGU

WOD

“FAT FRAN”

3 Round for time:

12 Burpees

21 KBS 24/16kg

12 C2B Pull-ups

3 Round for time:

12 Burpees

21 KBS 24/16kg

12 Pull-ups

3 Round for time:

12 Burpees

21 KBS 20/16kg

12 Ring Rows

3 Round for time:

12 Burpees

21 KBS (comfortable weight and height)

12 Ring Rows

Warm-up

2 Rounds of:

10 Band Pull aparts

10 Band Shoulder Passthroughs

10 Band OHS

-then-

5 Tall Muscle Snatch

5 Mid-hang Power Snatch

5 Segmented Power Snatch

Session Equipment: Band, Barbell, Squat Rack, Ring/Box Dip station

Olympic

A. Tall Muscle Snatch* 3 x2-3, :60  (add weight to the bar if you can)

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

B. Segmented Power Snatch + OHS 5 x(3+1), :90

suggest: (wk3: 60-70%)

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

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

Strength

8min to establish:

1RM Thruster for today, the bar can start in the rack

* Bar can be taken form the rack

8min to establish:

3RM Thruster

OR

3RM Front Squat

CrossFit Engine Work

CrossFit Open 12.1 WOD:

7min AMRAP:

 Burpees

(requested by Eliza Horn)

Warm-up

3 Rounds of:

15 KBS

20 Alternating Reverse Lunges

Snatch Grip Deadlift Tekkers

Session Equipment: Barbell, GHD, Reebok steps, Box, Skipping Ropes

Strength

A. Snatch Grip Deadlift, 5x 3-5, 60×0, :100 (heavier than last week)

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

B-1 DB Mid-Shin FF Step-ups, 3 x 10-12, 21×0, :60

B-2 45* Back Extensions (weighted), 3 x 12-15, 30×0, :60

A.  Snatch Grip Deadlift*, 5x 6-8, 40×0, :100 (heavier than last week)

B-1 DB Mid-Shin FF Step-ups, 3 x 10-12, 21×0, :60

B-2 Heavy Russian KB Swings 3 x 12-15, :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

“WOM: Elizabeth”

21-15-9

Clean 62.5/40kg

Ring Dips

Pre-WOD test: Strict Ring Dips: m:10, f:5

If not you MUST scale the movement (see Functional)

21-15-9

Clean 50/30kg

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

21-15-9

Deadlifts 60/40kg (comfortable weight)

Push-ups / Incline Push-ups

Warm-up

Lines and Locomotions:

Crab Walks

Kangaroo Hops

Spiderman Crawl

Bear Walks

Swiming Spiderman Crawl

Ido Portel Squat 2.0 Mobility

Session Equipment: Pull-up station, inverted row station, sheena, rings

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 on Sheena

:30sec  Dive Bomb Press-ups on Sheena

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 Persian Push-ups

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

“Up And Down”

EMOM for 11:00-

10 Wall Balls 9/7kg 10/9′

In the remainder of each minute:

ME Air Squats

Score is the total number of Air Squats?

EMOM for 11:00-

10 Wall Balls 7/5kg 10/9′

In the remainder of each minute:

ME Air Squats